Hot Seller

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.

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.

Need help with form? I 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!

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 coaches in the industry in our private FB group page.
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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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Exercise Video Guidance
Instructional videos for every movement and access to our YouTube channel with hundreds of other video resources.
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Detailed, expert programming
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/Cables // Med Ball/Slam Balls // Bench/Box
Recommended
Pull-Up Bar // Kettlebells // Barbell // Plates // Full Gym // Stick Mobility Sticks // Golf Forever Swing Trainer
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Off Season

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*

Tuesday
Zone 2 Cardio / Mobility

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.

Wednesday
Off Season

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*

Thursday
Active Recovery

A

Walk

Friday
Off Season

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*

Saturday
Muscle Endurance

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

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 and SWING FAST.

Start My 7-Day Free Trial
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FAQs
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."

verified-athlete-avatar Trent G.

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!"

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Lift Heavy, Swing Fast
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Lift Heavy, Swing Fast
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Lift Heavy, Swing Fast
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Lift Heavy, Swing Fast