Coach Pete Swaile

Golf
Coach
Coach Swaile

This is an introductory strength / hypertrophy programme designed to be used in the off season following our general preparation programme. This is an 8 week programme which will gradually increase the volume of work which will provide the stimulus for strength and hypertrophy adaptations. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
$50
Get Golf - Strength / Hypertrophy
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Get Stronger for Golf
Increase your readiness and availability to perform and increase your physical capacities in order to express more force in your swing
Features
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
8 Week periodised plan | Initial Physical assessment | Three sessions per week
Equipment
Recommended
Barbell // Kettlebell // Cable Machine // Dumbbells // Bands
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Sample Week
Week 1 of 8-week program
Sunday
Testing

A

Countermovement Horizontal Jump

1 x 1

B

Hex Bar Deadlift

8, 6, 5, 3, 3, 3, 3, 3

C

Bench Chest Throw

1 x 1

D

Extended Arm Hang

1 x 1

E

Prone Isometric Extension

1 x 1

F

Plank - Forearms

1 x 1

Monday
Golf SH - Strength / Hypertrophy 1

A1

Lunging Windmill

2 x 5

A2

Downward Dog to Upward Facing Dog

2 x 5

A3

Pigeon

2 x 3

A4

Seated Internal Hip Rotations

2 x 10

A5

Band Overs

2 x 10

A6

Banded T's

2 x 10

A7

KB RDL

2 x 10

B1

Barbell Hip Thrusters

3 x 6

B2

Inverted Row

3 x 6

C1

KB Front Rack Squat

3 x 6

C2

Cable Decline Flys

3 x 6

D1

Barbell Reverse Lunge

3 x 5

D2

Landmine Half Kneeling Press

3 x 5

Tuesday
Golf SH - Core Bracing and Mobility

A1

Downward Dog Toe Touch

3 x 5

A2

Inchworm

3 x 3

A3

Scorpion Stretch

3 x 5

A4

Thread the Needle

3 x 5

A5

Prone Swimmer

3 x 5

A6

Lower Back Stretch

3 x 1 @ 20

B1

KB Bottom Up Supine Chest Press

3 x 5

B2

Side Plank Rotations

3 x 5

B3

DB Farmers Walk

3 x 20

B4

Stability Ball Rollouts

3 x 5

B5

Cable Pallof Press

3 x 5

B6

Reverse Plank Toe Touch

3 x 10

Thursday
Golf SH - Strength / Hypertrophy 2

A1

Air Squats

2 x 10

A2

Downward Dog Toe Touch

2 x 5

A3

Lizard

2 x 5

A4

Cossack Sit Backs

2 x 5

A5

Arch Stick Over

2 x 10

B1

Barbell Sumo Deadlift

3 x 6

B2

Cable Seated Row

3 x 6

C1

Barbell Box Squat

3 x 6

C2

Barbell Bench Press

3 x 6

D1

Barbell Step Ups

3 x 5

D2

Cable Reverse Flys

3 x 6

E1

Prone Isometric Extension

3 x 60

E2

Stability Ball Dead Bugs

3 x 10

E3

Cable Half Kneeling Reverse Wood Chop

3 x 5

Coach
More from Coach Pete Swaile
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Build Strong Foundations with this Periodised Plan

Join this 8 week programme to increase your robustness for golf. Move, feel and perform better by building strong foundations

Get Golf - Strength / Hypertrophy
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FAQs
Why only 3 Sessions per week ?
I Believe in quality over quantity. There may be times when more workouts are scheduled however I have deliberately stuck to 3 in most programmes such that it allows ample time to practice technical elements of the golf swing.
Who is this programme for ?
This phase is suitable for intermediate levels +. The idea behind this phase is that it lays the foundations for my subsequent programmes. There are some moves that will require prior experience so if you are inexperienced it may be worth having a coach look over your techniques first.
Can juniors do this programme ?
Absolutely. By exposing junior athletes to a range of movement patterns you are improving their overall athleticism. Golf is a physically demanding sport when considering the forces acting on the body and the repetitive nature of the swing. Therefore helping juniors be more robust is a great idea.
Will I feel sore by completing this ?
Yes, you may experience some acute muscle soreness, however this will reduce the more consistent you are with this programme. Ideally perform this block of training in the off season to minimise the effects on your golf swing.
Do I have to do the testing ?
No not at all. However, I believe that framing each block of training with some form of testing is important a) to give you feedback as to the success of your training and b) provide a clear boundary between blocks of training
The Proof
verified-athlete-avatar Alex Smart

Golf Pro

Verified Athlete

"Worked with Coach Swaile for many years now as an amateur golfer to now professional have seen improvements made to my sport and lifestyle from the help and guidance received."

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Golf - Strength / Hypertrophy
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