Lift Heavy, Swing Fast
Cody Wescott Golf Fitness
GolfBrand 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!
A
Rest
A1
Heel Clicks
1 x 6
A2
Prone Weighted Swimmers
1 x 6
A3
Lateral Lunge with Side Bend Reach
1 x 6
Primer
B
Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds 10-15 x Plank Jacks 10-20 x Lateral Pogos
C1
Front Foot Elevated Bulgarian Split Squats
3 x 5
C2
Single Leg Med Ball Jump
3 x 2
D1
Landmine Rotations
3 x 3
D2
Rainbow Slams
3 x 2
E1
Bird Dog Row
3 x 5
E2
Banded Power Pull
3 x 5
Accessory - Option 1 - Golf Specific
F
2-3 Rounds for Quality - Rest as needed All exercises are PER SIDE 6 x Split Stance Press with Rotation 6 x Kettlebell Plank Drag 6 x Glute Kick Back
Accessory - Option 2 - Pump
G
2-3 Rounds - Minimal Rest Between Exercises 10 x Shoulders Elevated Hip Thrust (Add weight to lap, dumbbell) 10 x Dumbbell Push Press 10 x Lying leg lift to hip raise or TRX Body Saw 10 x Hammer Curls or TRX Bicep Curl
Cool Down
H
1 Round :20 Golfers Elbow Static Hold 2 Minute Lizard Pose Per Side :20 Golfers Elbow Static Hold 2 Minutes Lying Thread the Needle The golfers elbow hold is something I will always put in here. If you don't need it, you may skip it. I would still recommend as a prehab so you never experience golfers elbow. (Perform on dominant side, or both)
A1
Banded Elbow Extentsion
2 x 6
A2
Banded Ankle Inversion/Eversion
2 x 6
A3
Banded 90/90
2 x 10
A4
Banded External Shoulder Rotation with Step
2 x 10
A5
Side Lying Hip Adduction
2 x 10
A6
Banded Cervical Diagonals
2 x 6
Zone 2 Cardio
B
There are many benefits to performing Zone 2 Cardio - which is moderately intense cardio performed at about 60-70% of your maximum heart rate. Most recommendations are to get 3-4 hours of Zone 2 every week to improve performance, maximize recovery, burn fat and most of all - improve your longevity. You'll get a good amount of this from our workouts and playing golf, but this day is also a perfect time to add in as much as you can. Zone 2 should be intense enough where you can't do it for more than an hour. 30 Minutes minimum is where you really start to get the most benefits, so start there and if you have time for more do it! If you don't have a heart rate monitor (most smart watches have this) just perform cardio and try the talk test. You should be able to hold a conversation, but not perfectly, if you were on the phone someone could tell you were working out and you wouldn't be able to talk for a long period of time without needing to pause to breathe. There's a wide variety of ways you can accomplish Zone 2 - Stairs, Treadmill, Bike, etc... My personal go to is the stair mill. If you are choosing a modality that is too challenging to stay on for long periods of time, you can go for 5-10 minutes on then get off and spend 1 minute doing something like body weight squats, push ups things like that before getting back on.
C
Elevated Pigeon Pose
1 x 2:00
A1
Hip Opener with Rotation
1 x 6
A2
Kang Squats
1 x 6
A3
T Spine Extension on Foam Roller
1 x 6
Primer
B
Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds 10 x Hinge and Sweep Alternating 20 x Butt Kickers
C1
Suitcase Deadlift
3 x 5
C2
90 Degree Broad Jump
3 x 2
D1
Bear Hug Torso Rotations
3 x 5
D2
Top Down Slams
3 x 3
E1
Glute Bridge Floor Press
3 x 5
E2
Lying Chest Pass
3 x 5
Accessory - Option 1 - Golf Specific
F
2-3 Rounds for Quality - Rest as needed All exercises are Per Side 6 x Split Stance Row with Rotation or TRX Row with Rotation 6 x Boxer Squat 6 x Plank Shoulder Tap Holds
Accessory - Option 2 - Pump
G
2-3 Rounds - Minimal Rest Between Exercises 10 x Lat Pull Down or Assisted Pull Ups (any option or grip) 10 x Boxer Squats 10 x Tea Pots (per side) 20 x Banded "W"
Cool Down
H
1 Round :20 Golfers Elbow Static Hold 2 Minute Wrist and Forearm Stretch :20 Golfers Elbow Static Hold 1 Minute Per Side Single Leg Lateral Fold
A
Walk
A1
Transverse Step with Rotation
1 x 6
A2
Staggered Cats and Dogs
1 x 6
A3
Shoulder Airplane
1 x 6
Primer
B
Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds - Exercises are per side 5 x Crossover Step with Rotation 5 x Curtsy Lunge to Lateral Hop
C1
Lateral Step Ups
3 x 5
C2
Loaded Jump to Lateral Hop
3 x 3
D1
Suitcase Carry
3 x 0:30
D2
Split Stance Med Ball Accell and Decel
3 x 3
E1
Reverse Bench Hyper
3 x 5
E2
Stop and Go Kettlebell Swings
3 x 5
Accessory - Option 1 - Golf Specific
F
2-3 Rounds for Quality - Rest as needed 1 Lap Down and Back Sled Drag Plus Sled Push (roughly 20-30 yards counts as 1 lap - Push down, pull back) OR SWAP - Heel Raised Goblet Squats x 10 8 x Per Side Split Stance Banded Rotations
Accessory - Option 2 - Pump
G
2-3 Rounds - Minimal Rest Between Exercises 1 Lap Down and Back Sled Drag Plus Sled Push (roughly 20-30 yards counts as 1 lap - Push down, pull back) OR SWAP - Heel Raised Goblet Squats x 10 10 x Skull Crushers 10 x Split Stance Rotations (per side)
Cool Down
H
1 Round :20 Golfers Elbow Static Hold 1 Minute Hip and Quad Stretch per side OR Glute Stretch :20 Golfers Elbow Static Hold 1 Minute Lying Thread the Needle Per Side
Circuit
A
2 Rounds - Minimal rest required between movements (all are listed per side) 1-2 Minutes Cardio of Choice (Row, Run, Bike etc...) 5 x ATG Split Squats 5 x Wall Supported Hip CARS 5 x Half Kneeling Torso Rotations
Pump Session - 20 Min Amrap
B
AMRAP Style - Complete as many round as possible in 20 minutes. Minimal Rest Between Exercises 2 Minutes Cardio of Choice (If using a machine with calories go for 20 or 15 cals) 6 x Dumbbell Snatch Per Side 6 x Wall Supported RDL Per Side 6 x Dead Bug Per Side 12 x Close Grip Pushups or Rope Tricep Pressdown 12 x Kettlebell Bicep Curl with Band or Hammer Curl
Norwegian 4 x 4
C
If you have been doing this for a few weeks you need to be pushing your pace and/or shortening rest periods to keep progressing this. There are several methods to improve your VO2 Max (which is the number one variable correlated with health and longevity). This protocol, the "Norwegian 4 x 4" is one of the most studied and efficient methods for improving It's 4 minutes of work followed by 4 minutes of rest. You will complete 4 rounds of 4 minutes at 90-95% of max HR (Heart Rate). Then you will rest completely for 4 minutes. The pace will be the hardest pace you can sustain for the full 4 minutes without a drop in output. You may use any piece of equipment you'd like to reach this effort or you may run. I'd recommend a rower or bike if you have it available, if you are a good runner then that would be a viable option too. Currently I am doing this with the rower.
Cool Down
D
1 Round 1 Minute Per Side Figure 4 Stretch 1 Minute Forearm Stretch
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"
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.
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.
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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."
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."
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."
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
Lift Heavy, Swing Fast
Lift Heavy, Swing Fast
