Athletes most often evaluate their development in the gym by how much weight they can lift. They feel more powerful & able if the numbers are increasing. However, merely raising load doesn’t provide a complete picture of golf performance. Over the years, we have seen young athletes still focus heavily on heavy lifting during some training stages, particularly during the season, even though explosive mobility should be the primary focus. The topic of Velocity-Based Training (VBT) at one of our weekly player meetings, brought up by this disconnect, was discussed by Sanjay Sajan (our Strength & Conditioning Expert).
Velocity-Based Training: What Is It?
Velocity-Based Training is a strength-training technique that gauges the speed at which you move a weight rather than its weight alone. VBT adds speed as a crucial parameter, whereas traditional Training considers load. Even if two players lift the same weight, more Power is produced by the person who moves it more quickly. That distinction is crucial in golf because the swing requires the production of high force in milliseconds.
Why It’s Not a Complete Picture to Load Alone
Force × Velocity equals Power.
The weight on the bar represents force, and velocity is defined by how rapidly you lift it. Your golf swing won’t be able to use the force you can produce if it takes too long. Golfers don’t have 4 seconds to generate strength, but anyone can. In less than 0.5 seconds, the swing’s full power expression takes place. For this reason, a person does not necessarily become a powerful golfer by performing slow, heavy lifts.
Improved Control equals Explosive Power
It’s a prevalent misperception that precision and power are mutually exclusive. In actuality, control during submaximal effort is improved by more explosive Power. For instance, controlling the production of 3,500 watts becomes simple if you can produce 4,000 watts of Power. However, operating at a maximum of 3,500 watts is unstable. Golfers, therefore, require explosive strength to maintain precision and repetition in addition to hitting farther.
Training with Quality Rather Than Just Quantity
Sets like 3 × 8 reps may be part of traditional strength training regimens. However, as the number of repetitions rises, the pace and quality of movement decline. Lower repetitions with complete focus are more effective during in-season Training, when the goal is maximal explosiveness. Athletes can focus on generating maximum velocity on each repetition with sets like 4 × 4. Instead of being volume-driven, training becomes intention-driven with VBT.
Technology to Encourage More Intelligent Training
Bar speed is tracked in real time, and contemporary VBT solutions like GymAware and Push Band Pro provide objective data. They enable athletes and coaches to compare speed across the yearly cycle (off-season, pre-season, in-season, and post-season) and adjust training loads to sustain power output. Even if there were strong athletes before this technology, VBT guarantees quantifiable accuracy, removes uncertainty, and helps athletes understand the purpose of each lift.
Why VBT Is More Important Than Ever for Golf
Golf is no longer a sport that requires little physical activity. The competitive golfers of today need:
- Power
- Strength
- Velocity
- Accuracy
- Consistency
Clubhead speed and performance are significantly correlated, and golfers can develop that explosiveness while maintaining control across varying swing intensities through velocity-based strength training. It is a fantastic fit for the requirements of the contemporary game.
Last Thoughts
Training without velocity is the enemy, not lifting big objects. Sanjay described that power is more than force; and it’s also about how quickly that force is applied. Golfers can overcome the traditional belief that “heavier is always better.” Instead the meeting ended on the note that a golfer must practice with purpose, and systematically develop explosive strength throughout the season with the aid of VBT.
So, always remember, golfers who comprehend and use Velocity-Based Training not only gain strength but also improve their speed, stability, and competitiveness. We hope this blog was a learning experience for you & helped you understand golf in the “TSG way”.
Keep hitting the greens with confidence, power and lots of positive energy!
