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