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Mac Carnell, MS, CSCS, TPI

@j.macstrength

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Strength & Conditioning @audensgolf
S&C, Golf, Sport Performance
Former 🐊 @mac_carnell

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A key movement for physical development. Just take away the bench and move the bar up to make it a bit easier, or add weight to progress. #golffitness #juniorgolf #golfperformance #mytpi #golfstrength by @j.macstrength

Less forearm rotation equals a better takeaway. The best golfers tend to keep the club head on the target line and in front of the chest not inside and behind. Important to remember Hand Path and Club Path are separate, “Hands stay in, Club stays out” #nfpga #pgaprofessional #golf #pgaofamerica #masterprofessional by @j.macstrength

Open house tomorrow, Saturday October 24th, 10am to 1pm at the studio. Free entry, everyone welcome.

Free golf lessons with John, free training sessions with Mac, mini DARI movement screens, a longest drive comp with $50 up for grabs, free coffee, and free Audens hats while they last.

Come say hi.

📍 3653 Regent Blvd, Unit 204, Jacksonville

#jacksonvillegolf #jaxgolf #openhouse #golffitness #audensgolfperformance by @j.macstrength

Open house this Saturday, October 24th, 10am to 1pm at the studio. Free entry, everyone welcome.

Free golf lessons with John, free training sessions with Mac, mini DARI movement screens, a longest drive comp with $50 up for grabs, free coffee, and free Audens hats while they last.

Come say hi.

📍 3653 Regent Blvd, Unit 204, Jacksonville

#jacksonvillegolf #jaxgolf #openhouse #golffitness #audensgolfperformance by @j.macstrength

Perks of the studio! Great coffee = great training

Ignore the pour…

Happy Friday by @j.macstrength

Pairing a heavier movement with a faster one in the same plane of motion is a great way to build the physical qualities you want in a golf athlete.

A1: barbell bench press 5x3 @ 8-9 rpe
A2: supine med ball reversals 5x3 (6-10lbs)

#golffitness #golfperformance #juniorgolf #athleteperformance by @j.macstrength

This is a great way to cue load and explode out of the trail leg while still getting a training stimulus!

Add this pairing to your next golf workout:

A1: medicine ball rotational box jump 6x3ea :15s rest
A2: bodyweight rotational box jump 6x3ea 2:00min rest

Weighted -> unweighted works well here

#golffitness #jacksonvillegolf #juniorgolf #mytpi by @j.macstrength

Cardio, foam roll, stretch, mobility, correctives, prep, etc etc.

Seems like warmups keep getting longer and longer.

If you’re short on time and only have 20-30 minutes to get a golf workout in, a movement series can do the trick.

Here’s a simple 3 exercise movement series with a single 5-10kg plate you can flow through to spend less time warming up, and more time training:

1. Heel elevated plate squat x10
2. Single leg RDL + overhead press x5e
3. Lateral shifts (can add a rotation) x5e

2-4 rounds

#golfperformance #juniorgolf #golffitness #golfstrength by @j.macstrength

Just using CMJs and IMTPs won’t tell you the whole story.

For rotational athletes — golf, baseball, tennis— swing and throw speed comes from both the lower and upper body working together.

So we test both ends, and we test both strength and speed at each end.

Four tests looking at the complete picture.

1. Lower body power → CMJ (Countermovement Jump)

How do you produce and absorb force?

2. Lower body / max strength → IMTP (Isometric Mid-Thigh Pull)

How much force do you produce, and how quickly can you get there?

3. Upper body power → BPU (Ballistic Push-Up)

How does the upper body produce and absorb force?

4. Upper body / max strength → IFP (Isometric Floor Press)

What’s your capacity for upper body force production and how quickly can you get there?

Force x Velocity = Power.

Some athletes are force-limited, some are velocity-limited — and it may not be the same answer for the upper body as it is for the lower body.

Test all four, and you stop guessing where the leak is.

#golf #golffitness #jacksonville #sportscience by @j.macstrength

Extremely proud of @trevor_marquinez for his hard work this past year! Best of luck with @smcseahawks basketball.

Thank you to the Marquinez family and Coach Biancardi for your blessing. It’s been a privilege to coach this young man!

Going to start posting here more soon. Stay locked by @j.macstrength