Athletes, are often hardwired grind it out in the gym. A common misperception is that a good workout means leaving a puddle of sweat on the floor and barely being able to walk to the car. But if your goal is explosive clubhead speed, that "max effort" mindset might actually be holding you back. When it comes to training for power, it is all about max intent, not max effort.
Hard vs. Fast: What's the Difference?
While these concepts sound like the same thing, in sports science, they are worlds apart:
Max Effort focuses on lifting the heaviest absolute weight possible or a given weight as many times as possible. A slow 3-rep set with heavy weight is max effort. This type of training builds the foundational strength that supports all other physical attributes.
Max Intent is "as fast as I can right now." It means consciously trying to move the load with absolute violence on every single rep—with zero pacing, zero holding back for the next set, and zero worrying about the final rep count.
You can grind through a heavy lift at max effort, but if the bar is moving like molasses, you are training for strength not power.
The Physics of the Swing
Power isn't just strength under fatigue. If we look at the actual scientific formula for power, it becomes clear why velocity matters:
Power = Force x Velocity
Force is your raw strength, but velocity is the variable you control entirely with your mind. That instantaneous explosion is exactly what transfers to clubhead speed.
The 10% Rule
To build true power, velocity must be kept high. If you start a set of jumps or medicine ball throws and your movement slows down, you are no longer training power, you are training endurance.
The Rule of Thumb: By your last rep, you should experience a 10% or less velocity loss from your very first rep. If your next rep isn't as fast as the last one, the set is over. Put the weight down. Next time you train power in the gym, change your mental approach. Don't think about "surviving" a set of reps. Instead, treat every single rep like a single tee shot to drive the ball 300 yards. One shot to crush it. Reset, lock in, and do it again.
GolfBod: Designed to train strength and power
GolfBod Programs every workout to include power, strength, and rotation. Our power phases are specifically designed around Pro S&C plans that use low reps, rest periods, and high-velocity movements. Train like an athlete. Perform like one
Source: TPI: Why Intent Is the Most Overlooked Variable in Power Training
Source: TPI: The Benefits Of Complex Training For Power Development In Golfers