LHSF Strong

Lift Heavy, Swing Fast

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 or anyone not truly committed to adding serious strength. Golf Strong 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 includes two alternating weeks of workouts that can be done for up to 12 weeks and at a minimum of 4-6 weeks.

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

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.

TERMS AND CONDITIONS

$49

Get LHSF Strong

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.

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.

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.

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

Guidance from Cody, Erika, and CWG coaches.

Ask questions in the app and get detailed coaching responses from the best coaches in the industry.

Programming 6 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 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

Full Gym // Barbell // Squat Rack // Dumbbells // Box // Bench // Bands or Cables

Recommended

Cardio equipment: rower, bike, erg, etc

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Weighted Ankle Shifts

2 x 5

Dead Bug - CWG

2 x 10

Single Leg Touchdown Squats

2 x 6

Back Squat - CWGF

5 x 5

Barbell Bench Press - CWG

5 x 5

Pendlay Row

5 x 5

Split Stance Rotations

3 x 8

Pelvic Rotation with Upper Body Support

3 x 8

Saddle Pose

1 x 1:00

Standing Pec Stretch

1 x 1:00

Monday

Week 1 Day 2

Half Kneeling Torso Rotation

2 x 8

Targeted Cats and Dogs

2 x 8

90/90 Hip Rotations

2 x 6

Foot and Ankle Prep

2 x 6

Walk

1 x 10:00

Tuesday

Week 1 Day 3

Kettlebell Hip Opener

2 x 6

Half Kneeling Rotation to Press

2 x 6

Single Leg Glute Bridge - CWG

2 x 8

Front Squat - CWG

5 x 5

Press

5 x 5

Conventional Deadlift

1 x 5

Tall Kneeling Banded Rotations

3 x 8

Banded Disassociation

3 x 8

Seated Forward Fold

1 x 1:00

Sumo Squat Hold

1 x 1:00

Thursday

Week 1 Day 5

Banded 90/90

2 x 6

Bird-Dog

2 x 6

Banded Ankle Joint Mobilization

2 x 6

Superman Row

2 x 8

Back Squat - CWGF

5 x 5

Barbell Bench Press - CWG

Pendlay Row

5 x 5

Banded Transitions

3 x 8

High Low Wood Chop

3 x 8

Standing Straddle Stretch

1 x 1:00

Wall Lat Stretch

1 x 1:00

Friday

Week 1 Day 6

Contra-lateral Single Leg RDL

2 x 8

Midas Touch Planks

2 x 20

Split Stance Pull Down with Rotation

2 x 8

Suitcase Carry

2 x 50

Conditioning

TABATA 8 Rounds :20/:10 Bike, Rower, Ski Erg Etc 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

Single Leg Lateral Fold

1 x 1:00

Puppy Dog Pose

1 x 1:00

Coach

More from Lift Heavy, Swing Fast

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.

NOW is the time to get STRONG.

Get Golf Strong TODAY!

Get LHSF Strong

FAQs

Do I need a gym membership?

We recommend full gym access for Golf Strong, 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 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?

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