Three speed sessions and two gym sessions a week, run to the same protocol every time. This is the detail behind the scorecard on the 180 hub.
Every speed session — Monday, Tuesday and Friday — follows exactly the same four-part format. Never train speed cold, and never chase more than around 40 maximum-effort swings in one session.
Rest 20–30 seconds between reps. Quality over quantity.
Goal is speed, not accuracy.
5 technical drivers around 90% — take the speed just unlocked and hit controlled shots.
Phase 1 is about building the engine — more explosive, more force into the ground, without becoming a bodybuilder. Built around home equipment: trap bar, dumbbells, resistance bands, medicine ball.
| Exercise | Sets × reps | Notes |
|---|---|---|
| Warm up — 2 rounds | ||
| Bodyweight squats, glute bridges, World's Greatest Stretch, band pull-aparts, cat-camel, hip rotations | 10 each | Then 3 progressive warm-up sets on the trap bar |
| Main lift | ||
| Trap bar deadlift | 5 × 5 | Start ~75% effort. Add 2.5–5kg weekly if every rep is crisp. Rest 3 min. |
| Accessory | ||
| Bulgarian split squat | 4 × 8 /leg | Dumbbells. Slow down, explode up. |
| Romanian deadlift | 3 × 8 | Focus hamstrings, control the lowering phase. |
| Single leg step ups | 3 × 10 | Drive hard through the front foot. |
| Core | ||
| Pallof press | 3 × 12 | Anti-rotation strength, transfers to golf. |
| Farmer carry | 3 × 40m | |
| Dead bug | 3 × 10 | |
| Exercise | Sets × reps | Notes |
|---|---|---|
| Trap bar jump | 5 × 5 | ~20% of deadlift weight. Max jump every rep. Rest 90s. |
| Medicine ball rotational throw | 5 × 6 /side | Max effort, reset fully after every throw — no fatigue. |
| Medicine ball slam | 5 × 8 | Maximum effort. |
| Broad jump | 5 × 4 | Full recovery between. Measure weekly. |
| Band rotational speed | 4 × 10 | Fast as possible. |
| Single arm DB push press | 3 × 8 /side | Fast movement, not a grind. |
| Finisher | ||
| Trap bar carry | 3 × 30m | Heavy. |
| Medicine ball throws | 3 × 10 | |
| Band rotations | 3 × 15 | |
| Standing broad jumps | 3 × 5 | |
| Skipping | 5 min | |
| Mobility | 15 min | Should leave feeling fresher than when you started. |
The faster golfers on tour all move exceptionally well.
Learn the movements. Don't chase heavy weights.
Increase trap bar weight and split squat weight.
Aim for personal bests: trap bar deadlift, broad jump, medicine ball throw.
Keep strength steady. Increase movement speed — everything more explosive.
Farmer's carries (already in Session A), plus dead hangs from a pull-up bar for 3 × 30–45s if available. A stronger grip lets you deliver speed without the club "getting away" from you.
After each set of broad jumps or trap bar jumps, stick the landing and hold for 3 seconds. Learning to absorb force improves the balance and control behind feeling stable at higher swing speeds.
3 speed sessions, 2 gym sessions, golf and recovery — the shape every phase is built from.