Lift Heavy, Swing Fast - 55 Plus

Cody Wescott Golf Fitness

Cody Wescott and Erika Wescott


Golfers - this program follows the golf season - we've got you covered all year round!

Lift Heavy, Swing Fast 55 + (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!


With our 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.
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.
LHSF athletes will all be given a link to join our private online group. Our private group is a community where athletes can share progress, workout modifications, golf tips, best places to play etc. The CWG coaches are very active 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.
Guidance from Cody, Erika, and CWG coaches
Ask questions or post form check videos and get detailed coaching responses from the best coaches in the industry in our private FB group page.
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"
Mental Exercises
Our resident Nutrition Coach, Erika Wescott, created a nutrition eBook just for CWG athletes and is available for questions in our private forum.
Exercise Video Guidance
Instructional videos for every movement and access to our YouTube channel with hundreds of other video resources.
Detailed, expert instruction
Our golf programs are no BS. We use functional, efficient, and effective programming that deliver results.
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.
Dumbbells // Bands/Cables // Med Ball/Slam Balls // Bench/Box // Pull-Up Bar
Kettlebells // Barbell // Plates // Full Gym // Stick Mobility Sticks // Golf Forever Swing Trainer
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
coach-avatar Cody Wescott

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"

coach-avatar 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 Eat to Perform Nutrition eBook 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 and SWING FAST.

Start My 7-Day Free Trial
Will this work for my home gym?
Our app has a "swap" feature that allows you to easily change exercises in app. We offer a variety of swap options for many of the core movements, so you can stay flexible in your training. Check out LHSF - HOME GYM for those who only have access to dumbbells and bands. Linked down below!
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.
What if I miss a day or week?
No sweat (pun intended). The app allows you to go back to a workout from the previous day or week. We understand life happens. If you miss an entire week or several days, we recommend just picking up where the program is currently and adjust intensity to around 60-70% as you ease back into training.
Can I start the program anytime or do I need to wait for a new cycle?
You can start anytime - and many people do! We recommend starting out around 60-70% effort your first week in 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.
What is the cancelation policy?
Subscriptions are month to month and you may cancel at anytime.
How can I get a discount?
We don't have discount codes, but if you get an ANNUAL subscription, you get TWO MONTHS free! Just select the ATHLETE YEARLY dropdown at checkout!
I prefer a stand-alone program to do on my own, not a subscription.
We got you! Check out our stand-alone program options down below. We have 5 programs including Golf Fitness Foundations, Golf Off-Season, and Golf Strong that you can do on your own time and repeat as many times as you wish! All programs include access for one full year.
The Proof
verified-athlete-avatar Jim M.

LHSF 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."

verified-athlete-avatar Jeff L.

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."

verified-athlete-avatar Alex P.

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."

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 - 55 Plus
Lift Heavy, Swing Fast - 55 Plus
Lift Heavy, Swing Fast - 55 Plus
Lift Heavy, Swing Fast - 55 Plus