Swing Strong Golf Performance

The Strength Cave

Coach

Andres Vargas

Imagine effortlessly driving the ball down the fairway, maintaining focus and energy throughout every round, and pulling off impressive scrambles that save you strokes on your scorecard...

With Swing Strong, your body will transform to, become stronger, more supple, and better conditioned, allowing you to out perform and outlast your peers out on the course!

This program integrates a combination of traditional strength training and golf-specific exercises, focusing on enhancing the key elements crucial for a successful golf game – strength, flexibility, stability, and endurance. Say goodbye to fatigue and hello to a new level of strength and endurance, as you stride confidently from hole to hole, making every swing count.

Whether you're a novice golfer aiming to establish a robust physical foundation or an experienced player seeking to fine-tune your performance, Swing Strong is tailored to unleash the full potential of your game!

Scroll down to see a sample of this program.

TRAINING STYLE: Functional Strength & Conditioning + Stability & Mobility

PROGRAM LENGTH: 8 weeks

TIME COMMITMENT: 4 Days Per Week, ~30-60 MInutes Per Session

$40

Get Swing Strong Golf Performance

Build a Rock Solid Base

It doesn't matter if you're a newcomer or a golf club pro, this program will serve as the perfect foundation for you to build the strength and conditioning you need to dominate the course!

The Perfect Training Dose

Each workout has just the right amount of intensity and volume to push your strength and conditioning to new heights without hurting your swing or golf game.

Science and Experience is on Your Side

This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers impressive gains!

Expert Instruction and Guidance

I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.

Features

Programming 4 days per week

You'll train 4 days per week with a mix of traditional strength and conditioning as well as golf specific functional training sessions.

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert instruction

Step by step directions are given throughout the training program so you always know how to attack and execute the program

Access on Any Device

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Cable Machine // Resistance Bands // Medicine Balls

Recommended

Kettlebells // Cardio Machines // Foam Roller // Lacrosse/Tennis Ball

Sample Week

Week 1 of 8-week program

Sunday

Full Body

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 10 per side Scapula Angels x 10 T-spine Thread the Needle x 10 per side

Suitcase Split Squats

3 x 10

DB Single Arm Row

3 x 10

*Half Kneeling Single Arm Shoulder Press

3 x 10

Split Stance Dynamic Chops

3 x 15

Cable Alternating Reach Backs

3 x 10

Single Leg DB Biceps Curls

3 x 12

Tuesday

Plyo's, Mobility, & Cardio

Prep

Full Body Warm Up 2

Hip Cars x 10 per side World's Greatest Stretch x 5 per side Scapula Angels x 10

Side to Side Med Ball Slam

2 x 5

Kneeling Adductor Heel Sits (Hip Mobility)

3 x 10

Alternating Deep Side Lunges (Hip Mobility/Warm Up)

2 x 8

Half Kneeling Wall Windmill w/ T-Spine Rotation (Mobility/Warm Up)

2 x 10

Wall Thoracic Extension Stretch (Shoulder Mobility/Warm Up)

2 x 10

Cardio of Choice

3 x 2:00

Thursday

Full Body

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 10 per side Scapula Angels x 10 T-spine Thread the Needle x 10 per side

Dynamic Cable Rotational Punches

3 x 8

Cable Squat to Single Arm Row

3 x 15

Braced Single Leg RDL

3 x 12

Cable Standing Pallof Press (Core/Oblique)

3 x 10

Cable Lateral Squat to Lateral High Pull

2 x 10

Yoga Push Up with Reach

2 x MAX

Friday

Mobility & Recovery

Foam Roll or Lacrosse Ball

Frog Stretch (Hip Mobility/Warm Up)

1 x 1:00

Thoracic Extension on Med Ball (Warm Up/Mobility)

2 x 10

T Spine Thread the Needle w/ Reach (Warm Up/Stretch/Mobility)

2 x 8

Worlds Greatest Stretch (Warm Up/Mobility)

2 x 8

Seated Shin Box Rotations (Hip Mobility/Low Back Mobility)

2 x 10

90/90 Hip Extension Get Ups (Warm Up/Mobility)

2 x 10

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute BEAST on the mats and in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Ready to unleash the full power of your swing?

Build the strength and cardio you need to take your game to the highest level possible!

Get Swing Strong Golf Performance

FAQs

Does this program include coaching?

Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, feel free to reach out to me for custom program design and coaching services!

Do the exercises change at all?

The exercises stay consistent for several weeks at a time but many do change to similar & more challenging variations over time. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and making efficient gains!

How much training experience do I need for this program?

This program is best for someone with at least some experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to move your body with good form. If you are a beginner, try my Foundational Strength program first before doing this program.

How long do I have access to the program?

Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon purchase, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.