re: How do I create more speed without swaying?

quote:

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I would love to see this “programming”

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Tomorrow:

Squat snatch:
1x2 @130
1x2 @140
1 @145,150,155,160,165
1x2 @140

Deadlift:
3x5 @335

40 minute emom
15 cal row
10 ghd situps
15 cal echo bike
10 db thrusters

4x12 hip thrusts
4x12 dball slams

That's a fairly short day. Probably closer to 90 minutes. That would be modified some, especially for someone who has no Olympic weightlifting experience.

And if it were for golf specifically, it would incorporate more rotational movements. But that's actually a decent golf session. You want to build power and stability from the ground up