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Golf Strong

Cody Wescott Golf Fitness

Golf
Coach
Cody Wescott

This is Golf Strong! If you want to be one of the strongest golfers on the course, this program is for you. We are taking the tried and true method of 5 x 5 training and adding in some Golf Specific Exercises to make you the strongest golfer on the course.

5 x 5 means that for the compound lifts (Squat, Press, Row etc..) we will perform 5 sets of 5 reps, using progressive overload principles to add weight to the bar every workout.

This program is not for the weak of heart or those not truly committed to adding serious strength.

We believe that strong golfers and strong athletes are simply better at the game and life.

This program is 3 days of heavy lifting, with a rest day in between, with a mobility day programmed and a Golf Specific workout after your 3 days of heavy lifting.

This program will have two alternating weeks of workouts that can be done for up to 12 weeks and at a minimum of 4-6 weeks.

If you are not experienced with the barbell, this is a great place to start, but will require starting very light at first to master technique.

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Be the strongest athlete on the course
Learn how to unlock the power of your hips with the foundational movements of fitness. We keep things simple so you can get better at your golf game.
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Modify program length to your needs
4 weeks, 8 weeks, or 12 weeks - you can repeat the 4 week cycle as desired for your personal timeframe, availability, and goals.
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Increase your driving distance
Learn to generate more power than ever before by focusing on your powershouse muscles, your glutes. Squats, deadlifts, and heavy compound lifts will create a more explosive golf game.
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Optional MOBILITY days
To get you recovered and ready to play, each week we include two mobility days and a golf specific workout to gear you up for tee time.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily 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
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
Full Gym // Barbell // Squat Rack // Dumbbells // Box // Bench // Bands or Cables
Recommended
Cardio equipment: rower, bike, erg, etc
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Weighted Ankle Shifts

2 x 5

A2

Deadbug

2 x 10

A3

Single Leg Touchdown Squats

2 x 6

B

Back Squat - CWGF

5 x 5

C

Barbell Bench Press - CWG

5 x 5

D

Pendlay Row

5 x 5

E1

Split Stance Rotations

3 x 8

E2

Pelvic Rotation with Upper Body Support

3 x 8

F1

Saddle Pose

1 x 1:00

F2

Standing Pec Stretch

1 x 1:00

Monday
Week 1 Day 2

A1

Half Kneeling Torso Rotation

2 x 8

A2

Targeted Cats and Dogs

2 x 8

A3

90/90 Hip Rotations

2 x 6

A4

Foot and Ankle Prep

2 x 6

B

Walk

1 x 10:00

Tuesday
Week 1 Day 3

A1

Kettlebell Hip Opener

2 x 6

A2

Half Kneeling Rotation to Press

2 x 6

A3

Single Leg Glute Bridge - CWG

2 x 8

B

Back Squat - CWGF

5 x 5

C

Press

5 x 5

D

Conventional Deadlift

1 x 5

E1

Tall Kneeling Banded Rotations

3 x 8

E2

Banded Disassociation

3 x 8

F1

Seated Forward Fold

1 x 1:00

F2

Sumo Squat Hold

1 x 1:00

Thursday
Week 1 Day 5

A1

Banded 90/90

2 x 6

A2

Bird-Dog

2 x 6

A3

Banded Ankle Joint Mobilization

2 x 6

A4

Superman Row

2 x 8

B

Back Squat - CWGF

C

Barbell Bench Press - CWG

D

Pendlay Row

5 x 5

E1

Banded Transitions

3 x 8

E2

High Low Wood Chop

3 x 8

F1

Standing Straddle Stretch

1 x 1:00

F2

Wall Lat Stretch

1 x 1:00

Friday
Week 1 Day 6

A1

Contra-lateral Single Leg RDL

2 x 8

A2

Midas Touch Planks

2 x 20

A3

Split Stance Pull Down with Rotation

2 x 8

A4

Suitcase Carry

2 x 50

Conditioning

B

TABATA 8 Rounds :20/:10 Bike, Rower, Burpees Listen to your body - you also have the option to do Low Intensity Steady State Cardio (LISS) which would be a walk, bike, row for 10-30 minutes

C1

Single Leg Lateral Fold

1 x 1:00

C2

Puppy Dog Pose

1 x 1:00

Coach
coach-avatar 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.

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NOW is the time to get STRONG.

Get Golf Strong TODAY!

Get Golf Strong
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FAQs
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?
The strength days take about 75 minutes, Saturday's workout and mobility workouts take about 30 minutes.
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
verified-athlete-avatar Erika Elko

Athlete

Verified Athlete

"After 12 weeks of following strong, I increased my back squat from a max of 145# to 215#."

Golf Strong