Golf - Strength

Coach Pete Swaile

Golf
Coach
Peter Swaile, MSc, ASCC

This programme is designed to follow on from our strength / hypertrophy block of training. Once you have set the foundations and have been training consistently this is an ideal stepping stone to start to increase the physical capacities required to play golf. In this 8 week programme the emphasis will be on strength gains, essentially helping you become more robust such that you can ultimately play and practice more. Follow our progressive, periodised plan to help you maximise your time in the gym.

$50
Get Golf - Strength
benefit-image-0
Benefits of this programme
Increase strength, become more robust, create strong foundations on which to become more explosive in your golf swing.
Features
feature-icon
Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
8 Week periodised plan | Initial Physical assessment | Three sessions per week
Equipment
Required
Barbell // Cable Machine // Dumbbells // Kettlebells
Recommended
Resistance Bands // Landmine Attachment
sample week banner image
phoneMockup
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 - Strength 1

A1

Frog Up Downs

2 x 10

A2

Downward Dog Toe Touch

2 x 5

A3

Assisted Cossack Squat

2 x 5

A4

Pigeon

2 x 3

A5

Bridge Reach

2 x 5

A6

Band Overs

2 x 10

B1

Barbell Back Squat

3 x 5

B2

DB Bench Press

3 x 5

C1

Barbell Staggered Stance Deadlift

3 x 5

C2

Cable Half Kneeling Single Arm High Row

3 x 5

D1

Barbell Overhead Split Squat

3 x 3

D2

Landmine Single Shoulder Press (Split Stance)

3 x 5

Tuesday
Golf Strength - Core Bracing and Mobility

A1

Lunging Windmill

3 x 10

A2

Downward Dog to Upward Facing Dog

3 x 5

A3

Open Book

3 x 10

A4

Scorpion Stretch

3 x 10

A5

Barbell Bridge Thumbs to Floor

3 x 5

A6

Band Assisted Internal Hip Rotation

3 x 3 @ 10

B1

KB Bottom Up Supine to Side Iso Hold

3 x 3

B2

Russian Twists

3 x 10

B3

KB Farmers Walk - Single

3 x 20

B4

Landmine Anti Rotation

3 x 5

B5

Prone Isometric Extension

3 x 60

B6

Bear Walk - Lateral

3 x 20

Thursday
Golf - Strength 2

A1

Lunging Front Raise

2 x 10

A2

Lizard

2 x 5

A3

Cossack Sit Backs

2 x 5

A4

Scorpion Stretch

2 x 5

A5

Bridge Thumbs to Floor

2 x 5

A6

KB Bottom Up Press

2 x 5

B1

Barbell Overhead Squat

3 x 5

B2

Barbell Incline Bench Press

3 x 5

C1

Barbell Deadlift

3 x 5

C2

DB Single Arm Row

3 x 5

D1

Landmine lateral Lunge

3 x 5

D2

Barbell Strict Press - Behind

3 x 5

Coach
More from Coach Pete Swaile
coach-avatar Peter Swaile, MSc, ASCC

Strength and Conditioning coach with 20 years experience

closer-image-1
closer-image-2
Move, feel and perform better

Join our 8 week periodised programme which will help you increase your readiness to practice and play and increase your physical capacities to perform better on the golf course.

Get Golf - Strength
closer-image-3
FAQs
Why only 3 Workouts 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 suitable for ?
This phase is suitable for any level. The idea behind this general prep phase is that it lays the foundations for my subsequent programmes. Therefore anyone should be able to complete them relatively easily.
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.
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."

More from Coach Pete Swaile

programs
Golf - Strength
Join Today!