Golf Off-Season

Cody Wescott Golf Fitness

Golf, Multi-sport, Strength & Conditioning, Mobility

Coach

Cody Wescott

Welcome to our signature program. 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 up into 3, 4-week cycles). Each workout includes mobility and strength and is designed and proven to get you better, stronger, and more mobile for your golf game.

We recommend starting with our BYO Assessment, followed by Golf Fitness Foundations, then moving to this 12-week Off-Season program - all programs can be purchased on TH.

Included you will find specific videos for every single 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.

Terms and Conditions

$69

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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 Chin Up

3 x 8

Conditioning

3 Rounds - Complete with minimal rest, move quickly between exercises 12 Kettlebell 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 to Wall

2 x 10

90 Degree Broad Jump

3 x 3

Med Ball Power Sit Up

3 x 8

Dumbbell Deadlift

3 x 8

Deadbug

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 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

Coach

More from Cody Wescott Golf Fitness

Cody Wescott

Founder + Head Coach // As a personal trainer with over 10 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.

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 CW Golf 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.

The Proof