Twitch Trainer. 8-Week Training Protocol. Ryan Steenberg, BS, CSCS, CGFI-3, NG360

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1 Twitch Trainer 8-Week Training Protocol Ryan Steenberg, BS, CSCS, CGFI-3, NG360

Welcome to the Twitch Trainer. The catalyst for more consistency and power off of the tee, the Twitch Trainer is bound to make a profound impact on your game.

Encompassing both strength and speed training in a simple system that allows for anyone at any age or skill level to benefit from.

2 Welcome to the Twitch Trainer. The catalyst for more consistency and power off of the tee, the Twitch Trainer is bound to make a profound impact on your game. The Twitch Trainer began 3 years ago with bath and beach towels and has since transformed into a one of a kind dynamic training aid. Encompassing both strength and speed training in a simple system that allows for anyone at any age or skill level to benefit from. Through dynamic movement training the Twitch Trainer will break down bad motor patterns and build new efficient ones, improving upon your coordination, pace, tempo, timing, and release. A powerful formula for effortless speed and tee busting drives. As we are putting the final touches on our online platform please allow the included training sheets to act as your source of reference as you begin your training experience. I want to thank you for taking this journey with us and please don t hesitate to reach out and give us your feedback, share new ideas, and new training tips. Down the fairway, Ryan Steenberg Creator of the Twitch Trainer About the creator. Ryan Steenberg, certified golf fitness specialist, strength and conditioning coach and owner of the largest golf training club in Western New York, has it figured out. His unique training methods focused on building the golf-lete, the golf athlete, have led to players achieving explosive distance and lower scores. Experiencing success on every level, Steenberg's stable has played host to the youngest US AM competitor in history two years running, numerous scholarship collegiate players, touring professionals, and elite amateurs from around the country hungry for effortless power. Steenberg is also a professional long driver who knows a thing or two about distance and high speeds. With tee busting drives well over 400 yards and club head speeds over 150mph, Steenberg is a multiple World Long Drive Finalist with a 16th place world finish in 2012 and a victory on the American Power Golf circuit.

3 For years lag has been understood in the golf swing to produce higher club speeds and maximum distances. The common misperception, however, is that it is only found in the angle of the wrists to club at impact. Many of today s training aids have adopted this one-dimensional concept overlooking that fact that the body segments drive the power and speed of the swing, not just the hands. Lag and speed throughout the pattern truly exists in the timing of the sequential release points of each body segment. How those match up in a rotational sequence will dramatically effect one s ability to produce higher club head speed and add wanted distance off the tee. The Twitch Trainer and its progressive conditioning program, Twitch Movements, are specifically designed to re-program a wavering rotational sequence. Through progressive bite sized drills and movement patterns focused on core connection, change of direction, deceleration, and acceleration the twitch program provides each player with a training platform to improve power, speed, and coordination. The dynamic design allows for variables in both resistance training and neuro effective speed training to further condition the rotational sequence. By breaking the down the swing into simple compact movement patterns the player will be able to increase motor retention for the full swing removing conscious thought engraining subconscious action. A proven athlete specific formula focused on removing restrictive thought from the equation allowing the body to move with natural fluidity. **For best results perform each workout 2 to 3 times per week** Impact features: Twitch Trainer s Dynamic Design allows for variables in both resistance training and speed training. Strengthen the big muscles with levers and air resistance through the impact zone forcing the user to work through impact. The jointed nature of the design produces lag that allows for improvements in rotational speed training and production. The unique movement patterns allow for dynamic deceleration training of the segments. Notes on the movements: The pop drills are designed to train deceleration and added core connection. The multi-planar lunge drills are designed to place the body in motion and in sequence. The step drills increase dynamic anchoring of the lower body further improving core connection and the crack off of the torso to hands. The fan open drills are specific to big muscle training. This is where strength and power lives. The fan closed utilizes momentum to speed up the sequence through the impact zone challenging the neuro system to move faster and at the right points regarding impact. Pace + Pattern + Coordination + Connection = POWER

Twitch Movements The Training Continuum The Pattern Phase The goal of the Pattern Phase is to begin to segmentally rebuild the rotational sequence.

4 Twitch Movements The Training Continuum The Pattern Phase The goal of the Pattern Phase is to begin to segmentally rebuild the rotational sequence. This brick by brick approach will allow you to isolate areas of the swing that need to perform efficiently in order to produce maximal force at the golf ball. Those areas include sling activation, CORE connection, ground pressure, tempo, and change of direction. Pop training with a target is designed to effectively train brace patterns at impact. Your only as fast as you can decelerate and by training for deceleration you will begin to increase your ability to transfer energy throughout the entire kinetic chain; the lower body, torso, and hands. YOU WILL NEED AN IMPACT BAG TO PERFORM PATTERN DRILLS! No impact bag no problem. A couch cushion or stack of pillows works as well. Tips: Brace CORE at impact Explode into target Finish shoulder turn Focus on tempo (allow the twitch to load up in take away) While training for patterns perform each rep at 80% of max effort. Tempo Pattern CORE Connection Change Of Direction Sling Activation Ground Pressure

Twitch Movements The Training Continuum Pattern

the body for balance** Square Stance CORE pop Week

(Handle Long/Fan Closed) Sets/Reps 2x8 2x6 2x8 2x6

Split Stance Power Hand Pop Squat Pop Lateral Step

5 Twitch Movements The Training Continuum Pattern Protocol **Perform reps and sets on each side of the body for balance** Square Stance CORE pop Week 1 (Handle Short/Fan Closed) Sets/Reps Week 2 (Handle Long/Fan Closed) Sets/Reps 2x8 2x6 2x8 2x6 2x8 2x6 3x5 3x4 3x5 3x4 Split Stance Lead Hand Pop Split Stance Power Hand Pop Squat Pop Lateral Step And Pop Pace + Pattern + Coordination + Connection = POWER

Twitch Movements The Training Continuum The Power Phase The goal of the

force you to work through the impact zone.

needed to produce power; stability through the glutes and CORE, squat

direction patterns to promote a proper lower body first sequence, core

The golf swing doesn t come at you in a straight line but rather from

Tips: Finish shoulder turn Focus on tempo Separate lower body from upper

6 Twitch Movements The Training Continuum The Power Phase The goal of the Power Phase is to begin to strengthen the big muscles that drive a powerful golf swing. Utilizing air resistance and variations in handle length the twitch will force you to work through the impact zone. Each drill is specifically designed to target the areas of the body needed to produce power; stability through the glutes and CORE, squat patterns to improve ground pressure, and multi-planar change of direction patterns to promote a proper lower body first sequence, core separation, and weight shift. The golf swing doesn t come at you in a straight line but rather from all different directions. We must train accordingly. Tips: Finish shoulder turn Focus on tempo Separate lower body from upper body upon change of direction Anchor the feet and increase ground pressure Complete weight shift from drive leg to posting leg. Accelerate the body and hands through the resistance. Tempo Power Work CORE Separation Weight Shift Ground Pressure

7 Twitch Movements The Training Continuum Power Protocol **Perform reps and sets on each side of the body for balance** Kneeling Baseball Swings Week 3 Handle Variations/Fan Closed SetsxReps Week 4 Handle Variations/Fan Closed SetsxReps 1x10 (handle short) 1x10 (handle 1/2) 1x10 (handle 1/2) 1x10 (handle full) 1x8 (handle short) 1x8 (handle 1/2) 1x8 (handle 1/2) 1x8 (handle full) Half Kneeling Baseball Swings Squat Swings Lateral Lunge And Swing Rotational Reverse Lunge And Swing Pace + Pattern + Coordination + Connection = POWER

Utilizing lag and momentum through the impact zone the Twitch Trainer will assist in your unwinding of the swing.

8 Twitch Movements The Training Continuum The Speed Phase The Speed phase is designed to train the neuromuscular to load and explode faster. Much like a sprinter would train sprinting down hill to develop the nuero fast twitch system the Twitch Trainer uses those same methods to increase rotational speed. Utilizing lag and momentum through the impact zone the Twitch Trainer will assist in your unwinding of the swing. Thus, providing feedback on what it feels like to accelerate through impact improving the sequential timing of such a release. Don t swing hard, swing fast. Tips: Finish shoulder turn Focus on tempo Increase ground pressure Fully shift your weight off the drive leg Accelerate as fast as possible Work to create a whoosh in front of your lead foot. Focus on consistent quality reps Tempo Speed Release CORE Separation Weight Shift Ground Pressure

each side of the body for balance** Split

Variations/Fan Closed Handle Variations/Fan

full) 1x10 (handle 1/2) 1x10 (handle short)

Behind Lunge And Whip Rotational Reverse

9 Twitch Movements The Training Continuum Speed Protocol **Perform reps and sets on each side of the body for balance** Split Stance Whips Week 5 Week 6 Handle Variations/Fan Closed Handle Variations/Fan Closed SetsxReps SetsxReps 1x10 (handle full) 1x10 (handle 1/2) 1x10 (handle short) 1x10 (handle short) Lateral Lunge And Whip 1x8 (handle full) 1x8 (handle 1/2) 1x8 (handle short) 1x8 (handle short) Cross Behind Lunge And Whip Rotational Reverse Lunge And Whip Kickstart Whip Pace + Pattern + Coordination + Connection = POWER

10 Twitch Movements The Training Continuum The Skill Phase The Skill phase ties everything together by connecting what was learned in the previous phases with ball striking. The protocol is set up in such a way to precondition the muscles that drive new motor patterns. The Skill protocol will activate the neuromuscular systems to explode in sequence, with speed, and release stored energy at the precise point of impact. You will perform each movement in sequence building up to a ball strike with one goal mind, to recreate the same feels felt in prior movements. This is practicing with a purpose. Tips: Finish shoulder turn Focus on tempo CORE connect at impact Increase ground pressure Fully shift your weight off the drive leg Recreate feels during ball strikes Focus on consistent quality reps Tempo Skill Release BALL CORE Separation STRIKES Weight Shift Ground Pressure

Twitch Movements The Training Continuum Skill

movements 1-6 in succession to equal 1 giant

1x5 Square Stance CORE pop 1x5 Lateral Step

Whip 1x3 Kickstart Whip 1x3 Ball Strikes!

11 Twitch Movements The Training Continuum Skill Protocol Squat Swings Weeks 7 & 8 Perform movements 1-6 in succession to equal 1 giant set. Perform movements on dominant side only. 1x5 Square Stance CORE pop 1x5 Lateral Step And Pop 1x5 x3 Rotational Reverse Lunge And Whip 1x3 Kickstart Whip 1x3 Ball Strikes!! 1x3 Pace + Pattern + Coordination + Connection = POWER

Tips for Teaching the 3 Core Bulgarian Bag Movement Patterns

Tips for Teaching the 3 Core Bulgarian Bag Movement Patterns The following tips will help you work with details and fine points of taking someone through the instruction process for the 3 core fundamental