Lift Heavy, Swing Fast - Home Gym

Cody Wescott Golf Fitness

Golf
Coaches
Cody Wescott and Erika Wescott

Lift Heavy, Swing Fast (LHSF) - Home Gym - will help you become the best golf athlete you can be. We focus on Mobility, Strength, and Power to improve your game. The Full Gym version is so popular we decided to make one just for those with a home gym.

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 the 3 main workouts (M,W,F on the calendar) this program will still work great for you.

A Full Gym versionof LHSF is also available - for this home gym version, all you will need is a set of dumbbells, bands, and a bench.

TERMS AND CONDITIONS

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HIT THE BALL FURTHER
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.
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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.
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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.
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EAT TO PERFORM - Nutrition eBook
Our exclusive Eat to Perform eBook will be made available to all athletes who join LHSF. Erika Wescott, our resident nutrition coach, has outlined a detailed blueprint to help Lift Heavy, Swing Fast athletes get the most out of their training, and life. Once you sign up, you receive access to our private group forum + eBook.
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COMMUNITY
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.
Features
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Guidance from Cody, Erika, and CWG Coaches.
Ask questions or post form check videos and get detailed coaching responses from the best trainers in the industry. Link provided after sign-up.
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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"
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Access to Free Nutrition/Fitness Resources
Our resident Nutrition Coach, Erika Wescott, created a nutrition eBook just for CWG athletes and is available for questions in our private forum.
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Demo Videos
Instructional videos for every movement and access to our YouTube channel with hundreds of other video resources
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Detailed, expert instruction
Our golf programs are no BS. We use functional, efficient, and effective programming that deliver results.
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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
Recommended
GolfForever Swing Trainer // Stick Mobility // Barbell // Exercise Mat // Bench // Weight Rack // Pull Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Total Body

A1

90/90 Hip Rotations

2 x 8

A2

Boot Strappers

2 x 10

A3

Bird-Dog

2 x 6

A4

Superman Row

2 x 4

B1

Dumbbell Split Squat

3 x 8

B2

Rebound Box Jumps

3 x 3

C1

Pull Up

3 x 5

C2

Single Leg Med Ball Slam

3 x 2

D1

Rotational Step Up

2 x 5

D2

Banded Reverse Crunch

2 x 8

E1

DB Hang Squat Clean

2 x 10

E2

Split Stance Rotations

2 x 10

E3

Straight Arm Pulldown - Band

2 x 10

Cool Down

F

1-2 Rounds 1 Minute Per Side Standing Quad Stretch or 2 Minute Saddle Pose 2 Minutes Puppy Dog Pose

Monday
Zone 2 / Mobility

A

Walk

1 x 5 @ 30:00

B1

Weighted Ankle Shifts

2 x 6

B2

Wall Supported Hip CARS

2 x 6

B3

Pelvic Rotation with Upper Body Support

2 x 6

B4

Balance Torso Rotation + Heel Support

2 x 6

C

Sumo Squat Hold

1 x 3:00

Tuesday
Total Body

A1

Heel Sweeps

2 x 6

A2

Hip Opener with Rotation

2 x 6

A3

Wall Supported Book Openers

2 x 6

A4

Banded Good Morning

2 x 12

B1

Rotational Deadlift

3 x 6

B2

Banded Broad Jump

3 x 3

C1

Dumbbell Push Press

3 x 5

C2

Plyo Push Ups

3 x 3

D1

Banded Hamstring Curl

3 x 8

D2

Standing Halo with Rotation

3 x 6

E1

Glute Bridge Floor Press

2 x 8

E2

Band Rotation to Punch

2 x 8

E3

DB Overhead Tricep Extension

2 x 8

Cool Down

F

1-2 Rounds 1 Minute per side Lying Thread the Needle 2 Minutes per side Lizard Pose

Wednesday
Active Recovery Day
Thursday
Total Body

A1

Lateral Lunge with Hip Rotation

2 x 6

A2

T Spine Rotation with Shoulder ER

2 x 6

A3

High Windmill

2 x 6

A4

Side Lying Hip Adduction

2 x 12

B1

Lateral Lunge Row

3 x 6

B2

Lateral Jumps Stick the Landing

3 x 3

C1

Tall Kneeling Banded Rotations

3 x 8

C2

Half Kneeling Med Ball Chops (No Slam)

3 x 3

D1

Heel Raised Goblet Squat

3 x 8

D2

Bottoms Up Waiter's Carry

3 x 0:45

E1

Seated Good Morning

2 x 8

E2

Plank Shoulder Taps

2 x 30

E3

Balance Bicep Curls

2 x 12

Cool Down

F

1-2 Rounds 1-2 Minutes per side Glute Stretch 1-2 Minutes Happy Baby

Friday
2023-10-07

A1

Cardio

2 x 1:00

A2

Power Skips - CWG

2 x 0:30

A3

Plank Jacks - CWG

2 x 0:30

A4

Targeted Cats and Dogs

2 x 0:30

A5

Single Leg Hip Airplane

2 x 0:30

A6

Bottom Squat Rotations

2 x 0:30

AMRAP 15

B

15 Minutes of continuous work, set a timer and complete as many rounds as possible. (Goal should be about 3 rounds in 15 minutes, give or take) 1 Minute Cardio of Choice - Bike, Run, Jog, Jump Rope 10 Suitcase Deadlifts (Per side) 10 Push Ups (Can add plate to back) 10 Plate Lunge with Rotation (Per) :45 Banded Dead Bugs

C1

Big Toe and Calf Stretch

1 x 1:00

C2

Standing Pec Stretch

1 x 1:00

Coaches
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.

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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"

Start My 7-Day Free Trial
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FAQs
What home gym equipment do I need?
Dumbbells and bands are all you need, but the more the merrier when it comes to equipment - we recommend a med/slam ball and a bench if you can snag one. Options will be provided for those that have a bit more, but the workout will be written with just bands, bodyweight and dumbbells.
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.
What is the cancellation policy?
Subscriptions are month to month and you can cancel at any time.
How can I get a discount?
We don't have discount codes, but you CAN get an annual subscription and get TWO MONTHS free! Just select the ATHLETE YEARLY dropdown at checkout!
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 of 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."

verified-athlete-avatar David C.

LHSF Athlete

Verified Athlete

"Been to a few different gyms that were group based training and your program surpasses everything. It's hard to find golf tailored programs that are still a proper full body workout, please don't ever stop your LHSF program. Also all the info you give about up coming blocks + blog is so helpful."

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 - Home Gym
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Lift Heavy, Swing Fast - Home Gym
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Lift Heavy, Swing Fast - Home Gym
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Lift Heavy, Swing Fast - Home Gym