Last week we introduced the idea of developing increased power output by the body to increase clubhead speed and to improve everyone's driving distance to over 300 yards.

OK, maybe not everyone will hit it like Phil or Tiger or those guys, but when I talk about power, it is a combination of swing mechanics and the body. You must improve both to get to the point of bombing every drive.

In last week's article, we laid out the foundation of what power is in relation to the body. In order to improve power outputs, we have to look at increasing the torque outputs by the muscles of our body. We presented a simple yet very effective exercise to start this process, the seated Russian twist.

Now in order to advance our power training in relation to our golf swing, we must start to introduce some of the other principles we talked about in previous articles. One is cross-specific training.

A quick refresher is that in order for us to improve the body in relation to the golf swing, it is ideal to train in the positions, movements and physical requirements of the golf swing.

Knowing this principal and relating it to the development of power, this would indicate to us that if we want to increase the power output in our golf swings, then we want to look at power exercises that place the body in the position to execute the golf swing. We want to utilize the exercise that takes the body through the movement of golf swing and focuses in on muscles used to execute the golf swing.

Medicine ball side-to-side rotation start

A great exercise to place in our routine after the seated Russian twist and one that is more cross-specific to the golf swing in relation to power development is the medicine ball side-to-side.

This exercise is rotational in terms of movement pattern, it's set up in an athletic position similar to the setup position in golf and it trains the muscles used in the golf swing to produce power.

Start by standing with your feet shoulder width apart, knees slightly bent, body upright and hands clasping a medicine ball in front of the abs. Maintain this athletic position throughout the entire exercise and keep the elbows bent at approximately a 90 degree angle.

Begin the exercise by rotating your entire torso to the left and continue to rotate to the left until the shoulders are perpendicular to the hips. This is similar to the position of a full shoulder turn in the golf swing.

Medicine ball side-to-side rotation finish

Remember to create rotation with the core region and focus on muscles utilized to create power within golf swing. Once you have completed the rotation to the left, return to the starting position and repeat the exact same movement to the right.

Begin with slow speed of movement and increase the speed of the exercise as you get comfortable. I like my golfers and athletes to begin with a single set of 8-10 reps and building up to three sets of 10 reps with this exercise.

Next week we'll talk about the speed component of power developed by your body in relation to the golf swing.

Sean M. Cochran is the personal strength and conditioning coach for 2006 Masters winner Phil Mickelson. He is co-owner of BioForceGolf.com and the author of several books, including most recently, Your Body & Your Swing. Cochran, who has worked as a strength and conditioning coach for the Milwaukee Brewers and San Diego Padres as well as working individually with players like Chicago Cubs pitcher Mark Prior, started working with professional golfers, most notably Mickelson (who won the 2004 and 2006 Masters, and the 2005 PGA Championship), in 2002. Recognized as one of the world's foremost authorities in golf-specific strength training, he has spoken at numerous seminars and clinics around the country. BioForceGolf.com was founded in late 2004 to respond to the need of the amateur golfer for quality information on golf-specific-strength training. The site provides subscribers the highest quality information in the areas of golf training, nutrition, and general instruction.