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.