Golf Off-Season

Cody Wescott Golf Fitness

Golf, Multi-sport, Strength & Conditioning, Mobility

Coach

Cody Wescott

We created OFF-SEASON for the dedicated golf athlete ready to level-up their game.

OFF-SEASON is a 12-week, full body program done 3 times a week (split into 3, 4-week cycles). Each workout includes mobility + strength and is designed & proven to get you better, stronger, and more mobile in your golf game.

New here? We recommend completing our Customizable Golf Mobility assessment, followed by Golf Fitness Foundations, then Golf Off-Season. Experienced athlete? Feel free to jump right into Off-Season or our team-based program, Lift Heavy, Swing Fast.

Included are specific videos for every movement prescribed, featuring Cody Wescott himself, so you can easily follow along and ensure you are completing the right movements with excellent form. We recommend full access to a gym for this program.

Be prepared to work and see your strength gains take off. Simple, effective, progressive overload so you can measure your progress easily week after week and see yourself get stronger, more mobile, and better at your golf game.

Try our workout for FREE: DOWNLOAD HERE

Terms and Conditions

$79

Get Golf Off-Season

Hit the ball further

Learn how to activate your glutes and use your hips to increase your club speed and smash the ball down the fairway.

Unleash your inner athlete

We believe all golfers are athletes. Improve power, endurance, and energy on the golf course with our smart, effective, and straight-forward strength programming.

Lift Heavy AND Play Golf

Our program is designed so that you can still enjoy time on the course 1-2 days a week. While the name states off-season, you can still accomplish your strength and mobility goals while getting time outside on the course.

Features

Guidance from Cody, Erika, and CWG coaches.

Ask questions or post form check videos in the app and get detailed coaching responses from the best coaches in the industry.

Programming 5 days per week

3 Total Body Strength, Mobility and Power Days (Main Focus) + 1 Mobility Day + Optional Conditioning Day

Exercise Video Guidance

Instructional videos for every movement and access to our YouTube channel with hundreds of other video resources.

Detailed, expert programming.

Our golf programs are no BS. We use functional, efficient, and effective programming that deliver results.

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bands // Dumbbells // Bench // Box // Med Balls/Slam Balls // Pull-up bar

Recommended

Barbell // Plates // Full Gym

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Foot and Ankle Prep

1 x 6

Targeted Cats and Dogs

1 x 6

Half Kneeling Torso Rotation

1 x 6

Single Leg Balance Golf Stance

2 x 0:20

Wall Supported Book Openers

2 x 6

Squat to Calf Raise

2 x 8

Vertical Jump

3 x 5

Med Ball Slam - CWG

3 x 5

Heel Raised Goblet Squat

3 x 8

Golf Posture Banded Rotations

3 x 8

Eccentric Pull Up

3 x 8

Conditioning

3 Rounds - Complete with minimal rest, move quickly between exercises 12 Kettlebell Swings - SWAP DB Swings or Skiier Swings 100' Farmers Carry 8 Per Side Rotational Pivot Press

Tuesday

Week 1 Day 3

Ankle Clocks

1 x 12

Supine Pelvic Tilts

1 x 8

Quadruped T Spine Rotations

1 x 8

Balance Torso Rotations

2 x 6

Stork Turns

2 x 10

Good Morning - CWGF

2 x 10

90 Degree Broad Jump

3 x 3

Power Sit Up

3 x 8

Dumbbell Deadlift

3 x 8

Dead Bug - CWG

3 x 8

Half Kneeling Single Arm Press

3 x 8

Conditioning

3 Rounds - Minimal rest between exercises 20 x Walking Lunges 10 x Per side Split Stance Row with Rotation - SWAP Golf Forever Row 10 x Per side Side Plank Reverse Fly

Thursday

Week 1 Day 5

Weighted Ankle Shifts

1 x 6

Golf Posture Pelvic Tilts - With Support

1 x 8

Band Pull Aparts

1 x 12

Balance Torso Rotation + Heel Support

2 x 6

Standing Hip Rotations

2 x 6

Glute Bridges

2 x 10

Lateral Jumps Stick the Landing

3 x 3

Wood Chop Slam

3 x 5

Goblet Lateral Lunge

3 x 8

Split Stance Rotations

3 x 8

Bird Dog Row

3 x 8

Conditioning

3 Rounds for Time - Complete with minimal rest 20 Second Hill Sprint or Flat - High Intensity - May also use a bike or rower 10 Push-up (modify to down on knees if needed) 30 Second Hollow Hold -

Friday

Targeted Cats and Dogs

2 x 8

Wall Supported Book Opener with Band

2 x 6

Twisted Cross

2 x 6

Boot Strappers

2 x 6

Thoracic Extension on Bench

2 x 6

Big Toe and Calf Stretch

Coach

More from Cody Wescott Golf Fitness

Cody Wescott

Founder + Head Coach // As a personal trainer with over 12 years of experience, I've become well-known for my passion for strength and mobility for athletes. After improving my own golf game through strength and mobility, I developed my own unique methods to apply to athletes to take their golf game to the next level and increase player confidence.

Get started on improving your golf game NOW!

You ARE an athlete, after all.

Get Golf Off-Season

FAQs

What if I haven't worked out in a long time?

Golf Fitness Foundations is definitely the place to start. We created Foundations for beginners + athletes that haven't been back to the gym in a while. All workouts include videos for every movement and you have the ability to chat and ask questions in the app for any additional guidance you need.

Do I need a gym membership?

We recommend full gym access for OFF-SEASON, but you don't necessarily need a gym membership if you have a barbell, pull-up bar, dumbbells, bench, box, and bands. If you are on the road or traveling, check out our Bodyweight Program or our Golf Customizable Golf Mobility Program.

What is golf fitness?

Golf fitness is more than just doing movements that mimic the golf swing. Fitness is about being strong, mobile, and powerful and CWG Fitness delivers that in all of our programming. We are all about the simple, yet most effective movements that will get you stronger and leave you pain free.

What if I don't know how to perform a movement?

We have a library of 100s of movements so you don't need to worry about doing any movements wrong or needing to look them up yourself. We also offer scaling options for some movements that you may prefer to use depending on your fitness level.

How long do the workouts take?

Our workouts take 55 - 65 minutes depending on how many reps + sets are prescribed and your fitness level.

What if I have programming questions?

Post them in the App Chat - we always give detailed responses and, that way other members can also see answers to questions that they may also have! We believe that education goes a lot further than just prescribing workouts. We can help you understand the WHY behind the movements we prescribe.

What if I can't do 5 days a week?

5 Days a week is how many workouts are programmed, but the mobility and conditioning days can be optional. The mobility and conditioning may workouts can be swapped out for simply getting movement in - like walking. If you can commit to 2-3 days a week, you can still make gains on this program.

I prefer a team-based subscription so I can interact w/ other athletes

We got you! Check out our signature program, Lift Heavy, Swing Fast down below. Lift Heavy, Swing Fast follows the golf season and includes access to our private Facebook community, hundreds of other athletes around the world, and our nutrition eBook, Eat to Perform.

The Proof

...

Off-Season Athlete

Verified Athlete

""All of my lifts improved and my golf game did right along with it.""

...

Off-Season Athlete

Verified Athlete

"Started taking my fitness and mobility more seriously since I've played golf more. I have tried several programs but this has been my favorite so far."

...

Athlete

Verified Athlete

"I love everything about this program. The swap feature is fantastic and the app is super easy to use. I like the routine and the other various exercises that are included from time to time. I get a good quality workout in about 45-60 min each time. I feel that I’m getting stronger."