Training Program

🏌️ RAPTOR Golf 21-Day Training Plan

🗓️ Overview

Phase Days Focus Tools
Phase 1 Days 1–7 Comfort, Movement Familiarity No club
Phase 2 Days 8–14 Mechanics with Club Club only (no ball)
Phase 3 Days 15–21 Controlled Ball Striking Wedge + Balls

📘 Phase 1: Familiarization (Days 1–7)

Goal: Get comfortable with the resistance and movement pattern of the RAPTOR without a club.

Daily Routine (~10-15 minutes)

  • ✅ Strap on RAPTOR as instructed.

  • ✅ Choose 30 lb band (or 40 lb if you're already athletic).

  • ✅ Do each drill 2–3 sets of 10–15 reps:

Drills:

  1. Trail Arm Backswing Rehearsal

    • Simulate backswing by rotating trail arm up and back.

    • Focus on feel and resistance engagement.

  2. Trail Arm Downswing Pull

    • From simulated top of backswing, rotate trail arm down and around (external rotation).

    • No club, focus on shallowing motion.

  3. Step and Rotate Drill

    • Step forward as if beginning downswing; rotate hips and trail shoulder.

    • Teaches ground-up kinetic sequence.

  4. Mirror Check

    • Use a mirror to check trail elbow position and posture during movements.

📌 Key Focus: Stay relaxed, focus on rotation, and don’t overdo it. You're teaching the body a new pattern.

📘 Phase 2: Club Familiarity (Days 8–14)

Goal: Introduce club mechanics without the pressure of hitting a ball.

Daily Routine (~15–20 minutes)

  • Continue wearing RAPTOR with 30–40 lb band.

  • Hold a wedge or 8-iron (no ball).

  • 3–4 sets per drill, 8–12 reps.

Drills:

  1. Slow Motion Backswing + Downswing

    • Use the club as a guide.

    • Focus on maintaining arm path with resistance tension.

  2. Pump Drill

    • Slowly pump halfway back and through.

    • Train tempo and structure.

  3. Trail Arm Slotting

    • Pause at the top, externally rotate trail arm, and simulate transition.

    • Emphasize the shallowing feel.

  4. Mirror Swing Reps

    • Practice in front of mirror with club.

    • Maintain posture, rotation, and width.

📌 Key Focus: Mechanics first. Resist the urge to swing full speed. Train your mind and body to move as one.

📘 Phase 3: Light Ball Striking (Days 15–21)

Goal: Add real motion with partial shots, building toward semi-full swings.

Daily Routine (~20–30 minutes)

  • Use 40 lb band.

  • Start each session with 5 mins of Phase 2 rehearsals.

Drills:

Days 15–17: Pitch Shots (~20–30 yds)

  • Light contact focus.

  • 10–15 shots per session.

  • Reinforce movement feel with a pause at the top.

Days 18–19: Half Swings (~40–60 yds)

  • Introduce rhythm and shallow delivery.

  • 10 reps with RAPTOR on, then 10 reps off (compare feel).

Days 20–21: Semi-Full Wedge Swings (~70–90 yds)

  • Focus on smooth acceleration, not force.

  • Alternate swings with and without RAPTOR to reinforce muscle memory.

  • End with 5 reps of perfect rehearsals (no ball).

📌 Key Focus: Quality > Quantity. It's not about distance—it's about correct motion under tension.

✅ Final Tips

  • Use a journal or app to note feel, adjustments, and what works best.

  • Watch the RAPTOR setup video weekly for consistency.

  • Progress only if the previous phase feels natural and tension-free.