Training Rules
7 rules (0 hard, 7 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Training
Include bilateral rotation work to balance swing asymmetry
Thousands of swings in one direction creates muscular imbalances and injury risk
Include mobility work in every training week
Mobility is the foundation - can't strengthen ranges you can't access
Include anti-rotation core work alongside rotational power
Power without control increases injury risk and reduces consistency
Include hip mobility and glute activation in every training week
Hips are the primary power source - restricted hips = compensatory back stress
Include thoracic spine mobility work weekly
T-spine rotation enables X-factor and protects lower back
Include forearm and wrist work for grip health
Prevents golfer's elbow and maintains grip endurance
Scheduling
No heavy strength training within 48 hours of competitive round
Fatigue affects feel, timing, and clubhead speed