Golf Strength Training Program .pdf [2023]

This golf training program is for a serious golfer.

Lots of the exercises listed are power-based, and aim to increase rotational power and core strength.

As such the exercises carry a relatively high risk of injury.

Be sure to build up slowly. If you are new to weight training, try a light weight and higher reps with perfect technique and gain guidance from both a doctor and a fitness instructor

Train at your own risk – program is informational purposes only

Warm up For Each Day/Session:

• 10 minutes on stationary bike
• 5 minutes on cross trainer
• Dynamic stretches

Day 1

ExerciseRepsSets

Barbell Bench Press*102

Plyometric Press Ups62

Medicine Ball Overhead Throws63

Medicine Ball Slams62

Chin Ups10 (or max)2

Multi-directional Lunges12 (total)2

Rotating Plyo Jumps62

Band resisted backwards walks20 seconds3

*If you have any shoulder issues, consider replacing the standard barbell bench press with a floor press either with a barbell, dumbbell or kettlebell.

Day 3

ExerciseRepsSets

Barbell Squat84

Depth Jumps62

Barbell Glute Bridges82

One arm Row10 per arm2

Cable wood chops10 per side2

Hanging Leg RaisesMax2

Plank hold1 minute

Tib Raises102

Band Assisted Lunges10 (total)2

Band resisted sideways walks15 seconds each direction3

Day 5

ExerciseRepsSets

Hex Bar Squats63

Pallof Press63

Stability Ball Hamstring Curls123

Medicine Ball Slams122

Medicine Ball Oblique throws8 a side2

Lateral Bounds102

Cable crunches122

Nordic Hamstring CurlsMax2

Additional Exercises

Rotator Cuff Exercises

Rotator cuff exercises help to prevent shoulder injuries. These can be done on rest days or at the end of a session. Use a light weight and keep the technique as strict/perfect as possible

Stability & Mobility Exercises

Stability and mobility exercises are essential for avoiding back injuries. The World’s Greatest Stretch is a good all round stretch to add to your daily routine.

The World’s Greatest Stretch:

Ideally, you will want to be doing a full yoga/stretching routine, or a shorter routine daily – including balancing exercises to build core strength.

Periodisation

The program shown above is for power and core strength. Look to build stages or phases into your yearly plan to work on and emphasize different elements of fitness for golf.

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