6 weeks · 3x / week · All Levels
Rotational Power
Six weeks of hip-to-hand sequencing for golfers, hitters and throwers who need speed out of the ground.
How to run it
- Rotation starts at the ground. The trail foot pushes before the hips turn, and the hands are last.
- Throw hard and stop early: six to ten quality throws per side is the whole dose.
- Do speed work fresh, before strength work, never after a long range session.
Springbak® note
A swing is a push against the ground with a stable base. Springsoles support that base without adding height or changing your stance in a golf shoe or cleat.
Shop SpringsolesThe goal
Add club head or bat speed by improving ground force and the order it travels through.
How it progresses
Phase 1 · Weeks 1-2
Separation and anti-rotation strength. Slow, precise.
Phase 2 · Weeks 3-4
Medicine ball throws at full intent, low volume.
Phase 3 · Weeks 5-6
Speed work with your implement, then retest.
What you test
- Rotational med ball throw
- Three throws per side for distance, 6 lb ball.
- Club head or bat speed
- Radar if you have it, five swings, average the middle three.
- Seated thoracic rotation
- Degrees each way. Asymmetry is worth chasing.
What you need
- Medicine balls (4-8 lb)
- Cable or band
- Barbell
- Open wall space
The week
Day 1
Separation and throws
Rotational med ball throw
4 x 3 per side
Step-behind scoop toss
3 x 4 per side
Half-kneeling cable chop
3 x 10 per side
Trap bar deadlift
4 x 3
Day 2
Ground force
Lateral bound to stick
4 x 5 per side
Rear-foot elevated split squat
3 x 6 per leg
Pallof press
3 x 10 per side
Single-leg calf raise
3 x 12 per leg
Day 3
Speed and mobility
Overspeed swings
Light implement, full intent
3 x 5
Open-book thoracic rotation
2 x 10 per side
90/90 hip switch
3 x 8
Landmine press
3 x 8 per side
Questions about this block
Will lifting slow my swing down?
Not at these volumes. Heavy work is capped at three exercises and always follows the speed work in the session.
In-season for baseball?
Run phase 1 only, twice a week, and keep med ball throws to six per side.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it was written for Golf and strength work is exactly what belongs in off-season.
- Written for Golf
- Fits off-season
Option 2 · 8 weeks · 3x / week
Baseball Rotational Velocity
Add 3-5 mph of exit velocity by improving ground force through the back foot and sequencing into the swing.
Why this fits · We ranked this here because it was written for Golf.
- Written for Golf
Option 3 · 8 weeks · 3x / week
Golf Ground Force & Swing Speed
Add 4-8 mph of clubhead speed by improving vertical force through the lead leg at impact.
Why this fits · We ranked this here because it was written for Golf.
- Written for Golf