Golf SSR

Stephen Osborne Coaching

Golf
Coach
Stephen Osborne

This program aims to enhance the biomechanics of the golf swing through a strength, speed, and rotation (SSR) approach. Many of the exercises require minimal equipment and there is golf-specific exercise for you to do every single day.

$30 / mo
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Features
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Programming 7 days per week
Daily golf-specific workouts that can be used for any skill level from amateur to professional.
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Exercise Video Guidance
Instructional videos to guide your workout. I do my own stunts!
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Detailed, expert instruction
I played both D1 collegiate and professional golf and am here to hold you accountable and answer any questions you have!
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Committed Teammates
Whether you're a pro touring the world or weekend warrior, this is a community with the common goal of getting faster, stronger, and more efficient.
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Delivered through TrainHeroic
Welcome to having a golf fitness coach in your pocket! I'm excited to have you on the Golf SSR team and look forward to helping you improve your game.
Equipment
Required
Barbells // Dumbbells // Kettlebells // Bands // Med Balls
Recommended
Weight Vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Strength & Power

A

Warm up

B

Box Squat

3 x 3

C1

Seated Box Jump

5 x 3

C2

Bent Leg DB RDL

5 x 8

D

DB Bulgarian Split Squat

3 x 10

E1

Calf Raise - Variation of Choice

2 x 15

E2

Reverse Calf Raise - Variation of Choice

2 x 15

F

Optional Recovery

Monday
Power Conditioning

A

Warm up

B1

Single Arm Russian KB Swing

5 x 20

B2

Assault Bike

5 x 20

B3

Landmine Squat & Press

5 x 20

C

Optional Recovery

Tuesday
Upper Rotation & Speed

A

Warm up

B1

Cross-Body Pronated KB Row

3 x 6

B2

Med Ball Rotational Push Pass

3 x 16

C1

High to Low Kneeling Cable Row

2 x 15

C2

Med Ball Scoop Toss

2 x 6

D

KB Transfer Rotations

2 x 30

E

Optional Recovery

3 x 30

Wednesday
Rotational Conditioning

A

Warm up

B1

Rotational Med Ball Slams

3 x 30

B2

SkiErg

3 x 40

B3

Single Arm Landmine Push Press with Rotation

3 x 20

C

Optional Recovery

Thursday
Lower Speed

A

Warm up

B1

Bulgarian Split Stance 1/2 Squat to Jump (Weight Vest/Med Ball Optional)

3 x 6

B2

Med Ball Lateral Load Jump to Toss

3 x 10

C

Rotational Box Jump

4 x 5

D

1/2 Depth Barbell RDL

3 x 20

E

Lateral Speed Skaters

2 x 30

F

Optional Recovery

Friday
Upper Anti-Rotation/Power

A

Warm up

B

Bench Press

3 x 10

C1

Single Arm Landmine Push Press

4 x 8

C2

Banded Face Pull

4 x 20

D1

Tricep Rollbacks

2 x 12

D2

Single Arm DB Row

2 x 8

E

Banded Tricep Pushdown

1 x 75

F

Optional Recovery

Saturday
Optional Conditioning

A

Warm up

B1

Single Arm Overhead Farmer's Carry

B2

Cardio Machine of Choice

5 x 20

C

Cross-Body KB RDL

5 x 8

D

Optional Recovery

Coach
More from Stephen Osborne Coaching
coach-avatar Stephen Osborne

TPI Certified Head Coach

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Let's Move Better

A smooth, strong body structure is essential to perform at a high level. Try Golf SSR for FREE and come see why both pros and amateurs alike are choosing to use this program to enhance their golf performance.

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FAQs
What can I expect from Golf SSR?
I program golf-specific exercise every day in 4-6 week blocks. All my exercises have been personally tested and I include a video of myself doing the movement for each exercise. I believe in making this program better with each new block and hope that you choose it to enhance your golf performance!
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Golf SSR
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Golf SSR
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Golf SSR
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