Twitch Trainer - The Sharper Image · Twitch Trainer’s Dynamic Design allows for variables in both resistance training and speed training. ... Twitch Movements “The Training Continuum”

Twitch Trainer 8-Week Training Protocol

Ryan Steenberg, BS, CSCS, CGFI-3, [email protected]

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 SteenbergCreator 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.

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.

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

**For best results perform each workout 2 to 3 times per week**

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.

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.


**For best results perform each workout 2 to 3 times per week**

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.

Sling Activation

CORE Connection

Ground Pressure

Tempo

Change Of Direction

Pattern

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.

Twitch Movements “The Training Continuum”Pattern Protocol

Week 1 (Handle Short/Fan Closed)

Week 2 (Handle Long/Fan Closed)

Sets/Reps Sets/Reps

2x8

2x8

2x8

3x5

3x5

2x6

2x6

2x6

3x4

3x4

Square Stance CORE pop

Split Stance Lead Hand Pop

Split Stance Power Hand Pop

Squat Pop

Lateral Step And Pop

**Perform reps and sets on each side of the body for balance**


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.

Sling Activation

CORE Connection

Ground Pressure

Tempo

Change Of Direction

Pattern

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.

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.

Weight Shift

Work

Ground Pressure

Tempo

CORE Separation

Power

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.

Twitch Movements “The Training Continuum”Power Protocol

Week 3 Week 4

SetsxReps SetsxRepsKneeling Baseball Swings

Half Kneeling Baseball Swings

Lateral Lunge And Swing

Rotational Reverse Lunge And Swing



Handle Variations/Fan Closed Handle Variations/Fan Closed

Squat Swings

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

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



1x5 (handle short)1x5 (handle 1/2) 1x5 (handle full)

1x5 (handle 1/2)

1x5 (handle full) 1x5 (handle full)

1x5 (handle full)1x5 (handle 1/2)

1x5 (handle full)

1x5 (handle short)1x5 (handle 1/2)1x5 (handle full)


1x5 (handle full)


Twitch Movements “The Training Continuum”Power Protocol

Week 3 Week 4

SetsxReps SetsxRepsKneeling Baseball Swings

Half Kneeling Baseball Swings

Lateral Lunge And Swing

Rotational Reverse Lunge And Swing




Squat Swings





1x5 (handle short)1x5 (handle 1/2) 1x5 (handle full)

1x5 (handle 1/2)

1x5 (handle full) 1x5 (handle full)


1x5 (handle full)



1x5 (handle full)


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.

Weight Shift

Release

Ground Pressure

Tempo

CORE Separation

Speed

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

Twitch Movements “The Training Continuum”Speed Protocol

Week 5 Week 6

SetsxReps SetsxReps

Split Stance Whips

Lateral Lunge And Whip

Cross Behind Lunge And Whip

Rotational Reverse Lunge And Whip

Kickstart Whip





1x10 (handle short)1x10 (handle short)



1x5 (handle full)1x5 (handle 1/2) 1x5 (handle short)

1x5 (handle 1/2)

1x5 (handle short) 1x5 (handle short)

1x5 (handle full)1x5 (handle 1/2)1x5 (handle short)


1x5 (handle short)



1x5 (handle short)

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.

Weight Shift

Release

Ground Pressure

Tempo

CORE Separation

Speed

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

Twitch Movements “The Training Continuum”Speed Protocol

Week 5 Week 6

SetsxReps SetsxReps

Split Stance Whips

Lateral Lunge And Whip

Cross Behind Lunge And Whip


Kickstart Whip








1x5 (handle full)1x5 (handle 1/2) 1x5 (handle short)

1x5 (handle 1/2)

1x5 (handle short) 1x5 (handle short)



1x5 (handle short)



1x5 (handle short)

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.

Weight Shift

Release

Ground Pressure

Tempo

CORE Separation

Skill

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

BALLSTRIKES

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.

Weight Shift

Release

Ground Pressure

Tempo

CORE Separation

Skill

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

BALLSTRIKES

Twitch Movements “The Training Continuum”Skill Protocol


Squat Swings

Square Stance CORE pop

Lateral Step And Pop


Kickstart Whip

Weeks 7 & 8

Ball Strikes!!

Perform movements 1-6 in succession to equal 1 giant set. Perform movements on

dominant side only.

1x5

1x5

1x5

1x3

1x3

1x3

x3

Documents

Twitch Trainer - The Sharper Image · Twitch Trainer’s Dynamic Design allows for variables in both resistance training and speed training. ... Twitch Movements “The Training Continuum”