2nd Gen Contrast Training for Golf

Something I started toying with earlier this year was 2nd Gen contrasttraining for golf. For the longest time ive advocated that Getting fast swingers faster has almost always been a result of getting them stronger. Often because this is the lowest hanging fruit. What do we do however with golfers that are ‘strong enough’? This is the time to apply swing specific strength strategies. Most golf fitness approaches prize this first over robustness oriented general strength training.

Ive been a long time advocate of french contrast training. Making use of potentiation phenomena, to Quote Joel Smith ‘Barbell training delivers the coordinative mechanisms expressed in powerful movements.’ when we marry this with an unloaded plyometric, a high speed lift and finally a very high speed plyo or accelerated movement. Each potentiating the next.

French Contrast works acutely and chronically. A French Contrast session looks something like this:

  • Heavy partial range lift or isometric for 1-3 reps
  • Rest 20 seconds
  • Force oriented plyometric exercise, such as a depth jump
  • Rest 20 seconds
  • Speed-strength oriented lift for low to medium reps, 2-5 typically
  • Rest 20 seconds
  • Speed-oriented plyometric exercise of higher repetition range
  • Rest 2-5 minutes and repeat

This method have proved pivotal in helping my athletes, be more explosive, jump higher and see this transfer in a broad sense.

But golf is a sport that can benefit from that accute potentiation to improve swing speed. Enter 2nd gen contrast training outlined by Joel below;

This by taking this mix of coordinative improves and nervous potentiation we can use to acutely and chronically improve clubhead speed. The approach I use is usually;

Version 1 – Simply modifed french contrast

  • Heavy partial range lift or isometric for 1-3 reps
  • Rest 20 seconds
  • Force oriented plyometric exercise, such as a depth jump
  • Rest 20 seconds
  • Speed-strength oriented lift for low to medium reps, 2-5 typically
  • Rest 20 seconds
  • Speed based swing using lighter speed stick 5 reps. Maximum intent!
  • Rest 2-5 minutes and repeat

Version 2 – Joel Smith 2nd Gen

  • Heavy partial range lift or isometric for 1-3 reps
  • Rest 20 seconds
  • Force oriented plyometric exercise, such as a depth jump
  • Rest 20 seconds
  • Speed based swing using lighter speed stick 5 reps. Maximum intent!
  • Repeat sequence once more then rest.

This way we sequentially move from lowest to highest velocity in sequence. Using a swing radar or any speed tracker can keep intent high and can also be used for quality drop off approach to maximum speed swing practice.

Caveat emptor

Something im careful to stress is how this approach is a constrained and limited one. Something I stressed on twitter recently was; Swing specific speed strategies work, but peak out very fast as it’s a small bucket that fills quickly. It’s usefulness diminishes after 4-6 weeks. Once a knife is sharp it’s sharp. This means to you will see shorter acute improvements from this type of apporach. Most golfers need to raise the floor, before they can lift the ceiling. If you’ve got a golfer who is particularly strong and you feel can get the most out this sort of apporach give it a try for some accute CHS gains.

If you like this content please share!
20

Leave a Reply

Your email address will not be published. Required fields are marked *