Lift Heavy, Swing Fast

Golf
Coach
Cody Wescott

Premier Program

Features
1 sessions per week
Must use App app to view and log training
Program Training
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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.
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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.
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Lift Heavy AND Play Golf
Just because it's time to play, doesn't mean it's time to stop lifting heavy. The In-Season program is designed to peak your performance during the golf season.
Features
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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.
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Programming 5 days per week
3 Total Body Strength, Mobility and Power Days (Main Focus) + 1 Mobility Day + Optional Conditioning Day
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Exercise Video Guidance
Instructional videos for every movement and access to our YouTube channel with hundreds of other video resources.
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Detailed, expert instruction
Our golf programs are no BS. We use functional, efficient, and effective programming that deliver results.
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Detailed, expert programming.
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.
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Sample Week
Week 1 of 12-week program
Sunday
In Season 

A1

Heel Clicks

2 x 6

A2

Prone Weighted Swimmers

2 x 6

A3

Lateral Lunge with Side Bend Reach

2 x 6

Primer

B

Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds 10-15 x Plank Jacks 10-20 x Lateral Pogos

C1

Front Foot Elevated Bulgarian Split Squats

3 x 6

C2

Single Leg Med Ball Jump

3 x 2

D1

Landmine Rotations

3 x 3

D2

Rainbow Slams

3 x 2

E1

Bird Dog Row

3 x 6

E2

Banded Power Pull

3 x 5

Accessory

F

2-3 Rounds for Quality - Rest as needed All exercises are PER SIDE 6 x Split Stance Press with Rotation 6 x Kettlebell Plank Drag 6 x Glute Kick Back

Cool Down

G

1 Round :20 Golfers Elbow Static Hold 2 Minute Lizard Pose Per Side :20 Golfers Elbow Static Hold 2 Minutes Lying Thread the Needle :20 Golfers Elbow Static Hold The golfers elbow hold is something I will always put in here. If you don't need it, you may skip it. I would still recommend as a prehab so you never experience golfers elbow. (Perform on dominant side, or both)

Monday
Mobility Day / Zone 2 Cardio

A1

Banded Elbow Extension

2 x 6

A2

Banded Ankle Inversion/Eversion

2 x 6

A3

Banded 90/90

2 x 10

A4

Banded External Shoulder Rotation with Step

2 x 10

A5

Side Lying Hip Adduction

2 x 10

A6

Banded Cervical Diagonals

2 x 6

Zone 2 Cardio

B

How to Perform Zone 2 Cardio: A Complete Guide Zone 2 cardio is a low-intensity, steady-state form of exercise that improves endurance and while minimizing fatigue. It’s ideal for long, sustainable sessions where you stay in your optimal heart rate range, typically between 60-70% of your maximum heart rate (MHR). How to Perform Zone 2 Cardio: 1. Warm-up: Begin with a 5-10 minute warm-up to get your muscles ready and heart rate up gradually. 2. Find Your Zone 2 Heart Rate: Use this formula to estimate your target heart rate: Zone 2 = (Maximum Heart Rate) x 0.60 to 0.70 To estimate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your max heart rate is roughly 190 beats per minute (bpm), and your Zone 2 range would be between 114-133 bpm. 3. Maintain Steady Pace: During the workout, aim to stay within this heart rate range by maintaining a moderate, steady pace. You should be able to hold a conversation but still feel like you're working. 4. Workout Duration: For best results, aim for 30-90 minutes in Zone 2, depending on your fitness level and time availability. 5. Cool Down: Finish with a 5-10 minute cooldown to bring your heart rate down gradually. Best Equipment for Zone 2 Cardio: 1. Treadmill: Easily adjust speed or incline to stay in Zone 2. 2. Stationary Bike: Excellent for low-impact cardio; adjust resistance to control intensity. 3. Elliptical: Great for a full-body, low-impact workout. 4. Rowing Machine: Works multiple muscle groups while keeping heart rate in a steady zone. 5. Stair Mill: Coach Cody's personal favorite. Options for Limited Equipment: 1. Walking or Jogging Outdoors: Find a comfortable pace and monitor your perceived exertion. Stick to flat terrain or gradual inclines to control intensity. 2. Jump Rope: Use intervals to manage intensity, aiming for slower, rhythmic jumps. 3. Bodyweight Circuits: Create a circuit with exercises like step-ups, air squats, and mountain climbers, adjusting your pace to stay in the Zone 2 range. How to Track Heart Rate Without a Smart Device: If you don't have a smartwatch or heart rate monitor, you can still track your heart rate manually: 1. Find Your Pulse: Place two fingers on your wrist (radial pulse) or neck (carotid pulse). 2. Count Beats: Count the number of beats for 15 seconds and multiply by 4 to get your heart rate in beats per minute (bpm). 3. Perceived Exertion: Use the "talk test"—you should be able to carry on a conversation but feel slightly out of breath. By keeping a consistent pace and staying within your Zone 2 heart rate, you’ll boost endurance, burn fat efficiently, and build a strong aerobic base.

C

Elevated Pigeon

1 x 2:00

Tuesday
In Season

A1

Hip Opener with Rotation

2 x 6

A2

Kang Squats

2 x 6

A3

T Spine Extension on Foam Roller

2 x 6

Primer

B

Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds 10 x Hinge and Sweep Alternating 20 x Butt Kickers

C1

Suitcase Deadlift

3 x 6

C2

90 Degree Broad Jump

3 x 2

D1

Bear Hug Torso Rotations

3 x 5

D2

Top Down Slams

3 x 3

E1

Glute Bridge Floor Press

3 x 6

E2

Lying Chest Pass

3 x 3

Accessory

F

2-3 Rounds for Quality - Rest as needed All exercises are Per Side 6 x Split Stance Row with Rotation or TRX Row with Rotation 6 x Boxer Squat 6 x Plank Shoulder Tap Holds

Cool Down

G

1 Round :20 Golfers Elbow Static Hold 2 Minute Wrist and Forearm Stretch :20 Golfers Elbow Static Hold 1 Minute Per Side Single Leg Lateral Fold :20 Golfers Elbow Static Hold

Wednesday
Active Recovery

A

Walk

Thursday
In Season

A1

Transverse Step with Rotation

2 x 6

A2

Staggered Cats and Dogs

2 x 6

A3

Shoulder Airplane

2 x 6

Primer

B

Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds - Exercises are per side 5 x Crossover Step with Rotation 5 x Curtsy Lunge to Lateral Hop

C1

Lateral Step Ups

3 x 5

C2

Loaded Jump to Lateral Hop

3 x 3

D1

Suitcase Carry

3 x 0:30

D2

Split Stance Med Ball Accell and Decel

3 x 3

E1

Reverse Bench Hyper

3 x 5

E2

Stop and Go Kettlebell Swings

3 x 5

Accessory

F

2-3 Rounds for Quality - Rest as needed 1 Lap Down and Back Sled Drag Plus Sled Push (roughly 20-30 yards counts as 1 lap - Push down, pull back) OR SWAP - Heel Raised Goblet Squats x 10 8 x Per Side Split Stance Banded Rotations

Cool Down

G

1 Round :20 Golfers Elbow Static Hold 1 Minute Hip and Quad Stretch per side OR Glute Stretch :20 Golfers Elbow Static Hold 1 Minute Lying Thread the Needle Per Side :20 Golfers Elbow Static Hold

Friday
Conditioning Day

Warm Up

A

2 Rounds - Minimal rest required between movements (all are listed per side) 1-2 Minutes Cardio of Choice (Row, Run, Bike etc...) 5 x ATG Split Squats 5 x Wall Supported Hip CARS 5 x Half Kneeling Torso Rotations

Pump Session - 20 Min Amrap

B

AMRAP Style - Complete as many round as possible in 20 minutes. Minimal Rest Between Exercises 2 Minutes Cardio of Choice (If using a machine with calories go for 20 or 15 cals) 6 x Dumbbell Snatch Per Side 6 x Wall Supported RDL Per Side 6 x Dead Bug Per Side 12 x Close Grip Pushups or Rope Tricep Pressdown 12 x Kettlebell Bicep Curl with Band or Hammer Curl

Norwegian 4 x 4

C

There are multiple ways to improve your VO2 Max, a key factor linked to health and longevity. One of the most effective and well-researched protocols is the "Norwegian 4 x 4." Here’s how it works: - Perform 4 rounds of 4 minutes at 90-95% of your max heart rate, followed by a full 4-minute rest between each round. - The pace should be the hardest you can maintain for the full 4 minutes without any drop in intensity. You can use any equipment that helps you reach this effort—such as a rower or bike—or go for a run if that’s your strong suit.

Cool Down

D

1 Round 1 Minute Per Side Figure 4 Stretch 1 Minute Forearm Stretch

Saturday
Rest Day

A

Rest

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Get started on improving your golf game NOW!

You ARE an athlete, after all.

Get LHSF In-Season
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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
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In-Season Athlete

Verified Athlete

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

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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.""

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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.""

LHSF In-Season