HIGT: Sample High Intensity Golf Training
This session is designed to test your limits by simulating the physical and mental stress of high-stakes competition. It merges high-intensity interval training (HIIT) with "do or die" pressure drills. There is no room for error. Execute the mission.
The Crucible: High-Intensity Golf Protocol
Guiding Principle: True resilience is forged in manufactured chaos. We will make practice harder than the tournament, so the tournament feels easy. Your objective is not just to succeed, but to learn to operate and execute while your heart is pounding.
1. Putting Precision Under Duress
HIIT Workout (60 Seconds): Max Repetition Burpees. Explode up on each jump. This simulates the adrenaline spike over a crucial short putt.
"Do or Die" Drill: The Circle of Trust. Place 6 balls in a circle, each 5 feet from the hole. You must make all 6 consecutively.
Metric / Consequence: Pass or Fail. If you miss a single putt, you fail the drill. Pick up the balls, do 10 push-ups, and restart the drill until you succeed.
2. Scrambling Survival
HIIT Workout (60 Seconds): Kettlebell Swings. Focus on explosive hip drive. This builds the power and stability needed for tough lies.
"Do or Die" Drill: The Up & Down Gauntlet. From a challenging lie in the rough (20-25 yards out), you get one chip and one putt to get up-and-down.
Metric / Consequence: You must succeed 4 out of 6 times. Failure to reach 4 successful attempts means you restart the entire gauntlet.
3. Pitch Shot Accuracy
HIIT Workout (60 Seconds): Box Jumps. Find a stable platform and perform maximum reps. This trains the explosive lower body power essential for distance control.
"Do or die" Drill: Precision Drop. Place a single bath towel 40 yards away. You have 5 pitch shots to land one ball on the towel.
Metric / Consequence: Pass or Fail. If you fail to land a single ball on the towel, you fail. Your consequence is to immediately re-do the box jump workout before trying the drill again.
4. Iron Strike Consistency
HIIT Workout (60 Seconds): Medicine Ball Slams. Lift the ball overhead and slam it into the ground with maximum force for max reps. This connects your upper and lower body sequencing.
"Do or die" Drill: The Greenlight Gauntlet. Pick a target 150 yards away. Define a "greenlight" zone that is 15 yards wide. You must hit 3 consecutive shots that finish inside that zone.
Metric / Consequence: One shot outside the zone results in a "red light." You fail the drill, perform 10 squat jumps, and restart your count of 3.
5. Driver Intimidation
HIIT Workout (60 Seconds): Broad Jumps. From a standing position, jump as far as you can, landing softly. Perform max reps. This builds the raw, horizontal power for the driver.
"Do or die" Drill: The Corridor. On the range, create a narrow "fairway" that is only 25 yards wide using two poles or other markers. You must hit 2 out of 3 drives into this corridor.
Metric / Consequence: Pass or Fail. Failure means you re-do the broad jump workout before attempting the drill again. You must own your misses and pay the price.
6. Recovery & Escape
HIIT Workout (60 Seconds): High-Knee Sprints in Place. Drive your knees up as fast as possible. This tests your conditioning and resolve when you're tired.
"Do or die" Drill: The Escape Artist. Go to the worst possible position you can find—directly behind a tree, in a fairway bunker with a high lip, deep in the fescue. You get one shot.
Metric / Consequence: The only goal is a successful escape that puts your ball back in a playable position on the fairway or green. Anything less is a failure. You must find 3 different "unescapable" lies and successfully escape each one to complete the protocol.
