Weeks 1–2: Foundation Phase
RPE: Rate of Perceived Exertion — a 1–10 scale to gauge how hard the exercise feels. 1 = very easy, 10 = maximum effort.
Week 1 – Day 1: Upper Body & Thoracic Rotation
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 1 – Day 2: Lower Body & Core Strength
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 1 – Day 3: Power & Explosiveness
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 2 – Day 1: Upper Body & Thoracic Rotation
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 2 – Day 2: Lower Body & Core Strength
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 2 – Day 3: Power & Explosiveness
Dynamic Warm-Up (~10 minutes)
Main Workout
Weeks 3–4: Progression Phase
Weeks 5–6: Power Development
Weeks 7–8: Peak Performance
Weeks 1–2: Foundation Phase
RPE: Rate of Perceived Exertion — a 1–10 scale to gauge how hard the exercise feels. 1 = very easy, 10 = maximum effort.
Week 1 – Day 1: Upper Body & Thoracic Rotation
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 1 – Day 2: Lower Body & Core Strength
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 1 – Day 3: Power & Explosiveness
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 2 – Day 1: Upper Body & Thoracic Rotation
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 2 – Day 2: Lower Body & Core Strength
Dynamic Warm-Up (~10 minutes)
Main Workout
Week 2 – Day 3: Power & Explosiveness
Dynamic Warm-Up (~10 minutes)
Main Workout
8 Week Power and Distance Program
Build Rotational Power, Strength, and Explosive speed to improved your game and boost longevity.