Power Build for Golf
Strokes Gained Studio
GolfThe SGS Power Build is an 8 week program designed for the avid gym goer who wants to increase their club head speed by building strength, power and muscle.
Over 4 training days per week you will combine elements of Power Lifting, Olympic weightlifting, bodybuilding and golf specific training to have you crushing it in the gym and on the course.
It is designed to build your top end strength and power as well as work on movement patterns specific to your golf swing to dramatically increase your club head speed over 8 weeks.
We have also included some speed training protocols from weeks 4-8 to teach your body how to swing fast!
CHECK OUT OUR SAMPLE WEEK BELOW TO SEE WHAT YOU CAN EXPECT.
A1
Power Clean
5 x 1
A2
Half Kneeling Medball Rainbow Slam
3 x 3
B1
Weighted Pull Ups
4 x 5
B2
Seated DB Shoulder Press
4 x 6
B3
Landmine Push Press
3 x 5
C1
Barbell Bent Over Row
C2
DB Lateral Raise
3 x 15
C3
Strap Split Stance Torso Rotations
3 x 6
D1
Cable Overhead Tricep Extension
4 x 12
D2
Barbell Bicep Curl
4 x 12
A1
Trap Bar Deadlift
3 x 6
A2
Broad Jump
3 x 3
B1
Landmine Single Leg RDL
3 x 8
B2
Standing Cable Rotations Controlled Eccentic
3 x 6
C1
Prone Machine Hamstring Curl
3 x 12
C2
Standing Side Crunch
3 x 8
D1
Strap Hip Rotations
3 x 8
D2
Standing Barbell Calf Raise
3 x 12
A1
Strap Single Leg Hinge To Knee Lift
A2
Banded Thoracic Rotations in Pigeon
B1
BB Floor Press
4 x 6
B2
Band Assisted Speed Push Up
4 x 5
C1
Incline DB Bench Press
3 x 8
C2
BO Cable Rear Delt Fly
3 x 12
D1
Chest Supported Upper Back Row
3 x 12
D2
Tricep Pushdown
3 x 12
D3
Half Kneeling Db Thoracic Rotation
3 x 6
A1
45 Deg Pigeon With Cable Row
2 x 8
A2
Single Arm Lat Eccentric
A3
Alternating Cossak Squat
2 x 10
B1
Barbell Back Squat
3 x 5
B2
Golf Posture Med Ball Slams
3 x 3
C1
Front Rack RFE Split Squat
3 x 6
C2
RFE Single Leg Jumps
3 x 3
D1
Quad Extensions
3 x 12
D2
Half Kneeling Cable Low To High Cross Body Pull
3 x 5
E1
Seated Calf Raise
E2
Landmine Twist Square Stance
3 x 8
Harry Woolford
Founder and head programmer at Strokes Gained Studio, Australia's leading golf gym and simulator coaching facility.
For the experienced gym goer who wants to crush it in the gym and add serious distance off the tee!
Get Power Build for Golf
Luke Jones
9 Handicap
Verified Athlete"I have been doing the online programming from Strokes Gained Studio for 4 weeks and the changes I am seeing are better than any programming I have done before. 5mph increase in driver club head speed and we are only half way through the block."
Andrew Campbell
Aus PGA Tour Player
Verified Athlete"Working with the team at Strokes Gained has been so beneficial for myself in many ways! It’s allowed me to be more confident in my body week to week playing against the best on the AUS PGA Tour."
Liam Jordan
+1 Handicap
Verified Athlete"When I first joined SGS 2 years ago my club head speed was 108MPH. Now it is 118-120MPH on the course! It is a big advantage knowing I don't have to swing it hard on the course and the speed is still there!"
