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Lift Heavy, Swing Fast

Cody Wescott Golf Fitness

Golf

Coaches

Cody Wescott and Erika Wescott

Lift Heavy, Swing Fast (LHSF) will help you become the best golf athlete you can be. We focus on Mobility, Strength and Power to improve your game.

You can expect to see an increase in range of motion in your swing, more club head speed, overall strength and endurance with this program.

There will be 3 main workouts for the week, along with an additional mobility and conditioning workout. In total - there will be 5 programmed workouts per week - however we understand not everyone will be able to do all 5, which is perfectly fine, if you can commit to the 3 main workouts (M,W,F on the calendar) this program will still work great for you.

A full gym is ideal, options will be provided for most home gym options.

This program will cover everything you need - you will not need to supplement with anything else, except daily step goals.

We are excited to also offer a Nutrition Blueprint created by Erika Wescott. The blueprint will teach you how to eat for performance and fuel your body.

The blueprint will be found in Circle, a private community to all athletes who join this program - invite via email.

TERMS AND CONDITIONS

$29 / mo

Get Lift Heavy, Swing Fast

Hit the ball further

Through my Mobility, Strength and Power training you will gain club head speed. Club head speed is important at all levels of the game and can be gained at any age. Paired with a technically sound swing and you'll be lowering your handicap in no time.

Unleash your inner athlete

When joining this program you are no longer just a golfer, you are a Golf Athlete, and we will train you as such. Athletes lift, jump, slam and move dynamically. This is not a bro workout where we are going to spend hours doing arms. This is a program for real athletes who bring it to the gym and the course.

Lift Heavy, Swing Fast...and still play

Through proper programming we will still be able to play and perform our best. Lifting heavy doesn't have to make you so sore you can't walk or swing the club. After a week or two of following the program consistently you will feel very little to no soreness, but feeling and playing better.

Eat to Perform - Nutrition Blueprint

Our exclusive Eat to Perform - Nutrition Blueprint will be made available to all athletes who join LHSF. My wife, Erika Wescott, has outlined a detailed blueprint to help Lift Heavy, Swing Fast athletes get the most out of their training, and life. This will be available through the Circle platform - private access to all athletes. An email will be sent after sign up to join Circle.

Circle Access

LHSF athletes will all be given a link to join our Circle community. Circle is a platform where athletes can share progress, workout mods for home gyms, golf tips, best places to play etc. The CWG coaches will be very active on Circle as a resource to all athletes to answer questions and provide ongoing support. This is not offered by other trainers so we are very excited to bring this to you.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Via the Circle Community Platform. Link Provided after sign-up.

Programming 5 days per week

3 Total Body Strength, Mobility and Power Days (Main Focus) + 1 Mobility Day + 1 Conditioning Day Mobility and Conditioning may be "Optional"

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Bands/Cables // Med Ball/Slam Balls // Bench/Box

Recommended

Pull/Up Bar // Kettlebells // Barbell // Plates // Full Gym // Stick Mobility Sticks // Golf Forever Swing Trainer

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2023-3-13

Targeted Cats and Dogs

2 x 8

90/90 Hip Rotations

2 x 6

Half Kneeling Torso Rotations (Hand Behind Head)

2 x 6

Squat to Calf Raise

2 x 8

Front Squat - CWG

3 x 8

Rebound Box Jumps

3 x 3

Band Assisted Pull-Up

3 x 6

Med Ball Slam - CWG

3 x 5

Rotational Step Up

3 x 6

Stability Ball Deadbug

3 x 8

Split Stance Row with Rotation

3 x 12

Saddle Pose

1 x 2:00

Puppy Dog Pose

1 x 1:00

Tuesday

2023-3-14

Stick Mobility - Bow and Arrow

2 x 5

Side Lying Book Openers

2 x 8

Side Lying Hip Adduction

2 x 8

Stick Mobility Child's Pose with T Spine Mobilization

2 x 8

Kettlebell Hip Opener

2 x 8

Sumo Squat Hold

1 x 5:00

Wednesday

2023-3-15

Good Morning to Wall

2 x 8

Worlds Greatest Stretch

2 x 6

Boot Strappers

2 x 4

Prone Lift Offs

2 x 6

Staggered Stance Deadlift

3 x 8

Dynamic Kettlebell Swings

3 x 5

Dumbbell Bench Press

3 x 8

Lying Chest Pass

3 x 5

Wall Supported RDL

3 x 8

Side Plank Hip Lifts

3 x 8

Rotational Pivot Press

3 x 6

Seated Forward Fold

1 x 2:00

Twisted Cross

1 x 6

Thursday

2023-3-16

Rest

Friday

2023-3-17

Lateral Lunge with Hip Rotation

2 x 6

Wall Supported Book Openers

2 x 6

Bird-Dog (Bent Knee)

2 x 6

Band Pull Aparts

2 x 15

Lateral Heisman Step Up

3 x 6

Lateral Jump Med Ball Slam

3 x 3

Bent Over Barbell Row (Supinated Grip)

3 x 8

Power Squat to Row with Rotation

3 x 6

Single Leg Glute Bridge - CWG

3 x 10

Suitcase Carry

3 x 100

High Low Wood Chop

3 x 8

Standing Straddle Stretch

1 x 1:00

Forearm Stretch

1 x 1:00

Saturday

2023-3-18

Warmup Circuit

3 Rounds - Move without rest betwen exercises 1 Minute Cardio Machine of Choice, Shuttle Runs or Jog in Place (Moderate pace) 3 Down Dog to Prone Cobra 6 Air Squats 9 Banded Ws

Hill Sprint

3 x 0:20

Circuit

3 Rounds - Complete as fast as possible, no rest between exercises 1 Minute Cardio Machine of Choice (Or 20 Calories - going at a challenging pace - faster than warmup) 5 x Heavy Dumbbell Thrusters 10 x Quadruped Plank Pull Through Per Side 15 x Dumbbell Deadlift 30 x Russian Twist

Walk

Coaches

More from Cody Wescott Golf Fitness

Cody Wescott

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 mobility strength and power, I developed my own unique methods to apply to athletes to take their golf game to the next level. I live by the motto "Lift Heavy, Swing Fast"

Erika Wescott

Nutrition Coach / / Fitness Expert - Erika has over a decade of experience in the fitness industry. She brings a wealth of knowledge when it comes to nutrition and endurance training. Author of our Nutrition Blueprint to help golfers feel and play their best by properly fueling their bodies.

Are you ready to train like a Golf Athlete?

The best time to start was yesterday, the next best time is right now. Let's get to work - it's time to "Lift Heavy, Swing Fast"

Get Lift Heavy, Swing Fast

FAQs

Will this work for my home gym?

Yes - TrainHeroic has an awesome "Swap" feature that allows you to change exercises. There will be options provided to suit a home gym. However - all home gyms are different and your exact set up may not match. For this we are using the Circle platform to share more home options if necessary.

What if I can't do 5 days a week?

5 Days a week is how many workouts are programmed, 2 can be seen as optional. The mobility focused workout and conditioning may be swapped out for simply getting movement in - such as walking. If you can commit to 2-3 days this program will still work great for you.

What if I miss a day or week?

TrainHeroic will allow you to go back to a workout from a previous day, if you miss an entire week or several days we recommend just picking up where the program is currently and adjust intensity.

Can I start anytime?

Yes - you can start anytime, just jump in with everyone else and you will quickly catch up. If you are brand new, start slow and learn the movements before making large increases in weight.

Who is this program for?

This program is for athletes and golfers of all levels. Juniors to Seniors, Beginners to Pros.

How much is it and what's the cancellation policy?

$29 per month, and you may cancel at anytime.

What is Circle?

Circle is a platform that provides each athlete with additional resources to help reach their goals. Cody and Erika will be active on the platform to answer questions, provide tips, and will house the nutrition blueprint.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Lift Heavy, Swing Fast