Brand New In-Season Programming is LIVE!
This program follows the golf season - we've got you covered all year round!
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.
Expect to see more club head speed, more overall strength, an increase in range of motion in your swing, and improved endurance with this program.
There are 3 main workouts each week, along with an additional mobility and conditioning workout. In total - there are 5 programmed workouts per week. We understand not everyone is able to train 5 days a week, which is perfectly fine. If you can commit to at least 2 or 3 of the main workouts (M,W,F on the calendar) this program will still work great for you.
Need help with form? We provide unlimited form checks - no extra fee.
A fully equipped gym is ideal - options and swaps are provided. Check out LHSF - HOME GYM for the HOME GYM version of our LHSF program!
A1
Golf Posture Pelvic Tilts - With Support
1 x 6
A2
Weighted Ankle Shifts
1 x 6
A3
Wall Supported Hip CARS
1 x 6
B1
Rebound Box Jumps
2 x 3
B2
Rainbow Slams
2 x 3
C1
Eccentric Back Squat
10, 8, 6
C2
Pull Apart Rotations
3 x 5
D1
Prone Incline Dumbbell Row
10, 8, 6
D2
90/90 Hip Rotations
3 x 6
E1
Dumbbell Reverse Lunge with Rotation
3 x 10
E2
Side Plank Row
3 x 10
E3
Tall Kneeling Banded Rotations
3 x 10
Recovery
F
1 Round 20 Seconds per side Golfers Elbow Static Hold 1 Minute Per Side Quad Stretch 1 Round 20 Second per side Golfers Elbow Static Hold 1 Minute Puppy Dog Pose 1 Round 20 Second per side Golfers Elbow Static Hold *If you are at a gym with no club available hold a small dumbbell by one end (by one head) then let the other head go the same direction as the club would in the video*
A1
Hydrant Toe Taps
2 x 6
A2
Stick Mobility Overhead Opener
2 x 6
A3
Foot and Ankle Prep
2 x 6
A4
Stork Turns - Golf Posture
2 x 6
B
Dragon Pose with Ankle Focus
1 x 2:00
Zone 2 Option
C
Choose a Zone 2 option as listed in the details You can use a bike, rower, jog, hike etc... Anytime is satisfactory, but I would shoot for 20-30 minutes if possible.
A1
Stability Ball Hamstring Curl - CWG
1 x 6
A2
Banded Fly
1 x 6
A3
Tall Kneeling Rotation to Halo
1 x 6
B1
Broad Jump - CWG
2 x 3
B2
Power Sit Up
2 x 6
C1
Eccentric Deadlift
8, 6, 4
C2
Forearm plank with pelvic tilt
3 x 6
D1
Eccentric Focus - Half Kneeling Single Arm Press
10, 8, 6
D2
Glute Bridges
3 x 12
E1
Rear Foot Elevated Hinge with Rotation Press
2 x 6
E2
Incline Dumbbbell Bench Press
2 x 12
E3
Farmer Carry
2 x 1:00
Recovery
F
1 Round 20 Seconds per side Golfers Elbow Static Hold 1 Minute Per Side Standing Pec Stretch 1 Round 20 Second per side Golfers Elbow Static Hold 1 Minute Single Leg Lateral Fold 1 Round 20 Second per side Golfers Elbow Static Hold *If you are at a gym with no club available hold a small dumbbell by one end (by one head) then let the other head go the same direction as the club would in the video*
A
Walk
A1
Lateral Lunge with Hip Rotation
1 x 6
A2
Half Kneeling Rotation to Press
1 x 12
A3
Down Dog to Prone Cobra
1 x 6
B1
Single Leg Jumps
2 x 3
B2
Wood Chop Slam
2 x 3
C1
Eccentric Step Ups
10, 8, 6
C2
Plank Hip Drops
3 x 10
D1
Eccentric Chin-Up
8, 6, 4
D2
Hip Internal Rotations with Foam Roller
3 x 6
E1
Shoulders Elevated Hip Thrust
2 x 15
E2
Stability Row to Rotational Reach
2 x 8
E3
Pallof Press Rotations
2 x 10
Recovery
F
1 Round 20 Seconds per side Golfers Elbow Static Hold 2 Minute Happy Baby Pose 1 Round 20 Second per side Golfers Elbow Static Hold 2 Minute Sphinx Pose 1 Round 20 Second per side Golfers Elbow Static Hold *If you are at a gym with no club available hold a small dumbbell by one end (by one head) then let the other head go the same direction as the club would in the video*
Warm Up
A
3 Rounds 1 Minute Cardio of Choice (Run, Jog, Bike, Rower, Ski Erg, Etc...) Low to Moderate Intensity :30 Pogo Plate Hops :30 Air Squats :30 Twisted Cross :30 High Knees
B1
Dumbbell Sumo Deadlift High Pull
3 x 15
B2
Quadruped Plank Pull Through
3 x 30
B3
Overhead Dumbbell Tricep Extension
3 x 15
Circuit
C
2-4 Rounds 100ft Sled Push 100ft Waiters Carry 100ft Sled Drag OR 2-4 Rounds 20 Dumbbell Thrusters 20 V Ups 20 Straight Arm Pulldown
D
Walk
Founder + Head Coach // As a personal trainer with over 12 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"
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 Eat to Perform Nutrition eBook to help golfers feel and play their best by properly fueling their bodies.
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 and SWING FAST.
Start My 7-Day Free TrialLHSF Athlete
Verified Athlete"I love everything about this program. The swap feature is fantastic; you don’t have to go to a full blown out gym. 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."
LHSF Athlete
Verified Athlete"The body doesn’t hurt after golfing anymore. - Better mobility allowing for better positions, complementing mechanics. - Stronger and more power to push off the ground, create speed via the core, and pull the club harder."
LHSF Athlete
Verified Athlete"I appreciate the focus on strength. Too many golf programs I have tried just want you to do stretching and golf swing looking exercises with bands. I already notice a big difference in how I feel just after a couple of weeks."
Young LHSF Athlete
Verified Athlete"I'm a 16 year old competitive golfer who just started using {the} LHSF program. It's been great and I already feel the improvement in my game. I just won the club championship at my course and I think that my conditioning had a lot to do with it. Thanks for creating this program!"
When you join a team you’re getting more than programming, you’re joining an online community.