Written by Drew Griffiths (BSc, MSc)
This golf training program is for a serious golfer. (By the way, if you are in the UK, program is spelt “programme”, just FYI)
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
| Exercise | Reps | Sets |
| Barbell Bench Press* | 10 | 2 |
| Plyometric Press Ups | 6 | 2 |
| Medicine Ball Overhead Throws | 6 | 3 |
| Medicine Ball Slams | 6 | 2 |
| Chin Ups | 10 (or max) | 2 |
| Multi-directional Lunges | 12 (total) | 2 |
| Rotating Plyo Jumps | 6 | 2 |
| Band resisted backwards walks | 20 seconds | 3 |
*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
| Exercise | Reps | Sets |
| Barbell Squat | 8 | 4 |
| Depth Jumps | 6 | 2 |
| Barbell Glute Bridges | 8 | 2 |
| One arm Row | 10 per arm | 2 |
| Cable wood chops | 10 per side | 2 |
| Hanging Leg Raises | Max | 2 |
| Plank hold | 1 minute | |
| Tib Raises | 10 | 2 |
| Band Assisted Lunges | 10 (total) | 2 |
| Band resisted sideways walks | 15 seconds each direction | 3 |
Day 5
| Exercise | Reps | Sets |
| Hex Bar Squats | 6 | 3 |
| Pallof Press | 6 | 3 |
| Stability Ball Hamstring Curls | 12 | 3 |
| Medicine Ball Slams | 12 | 2 |
| Medicine Ball Oblique throws | 8 a side | 2 |
| Lateral Bounds | 10 | 2 |
| Cable crunches | 12 | 2 |
| Nordic Hamstring Curls | Max | 2 |
Additional/Supplementary 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.
As a minimum, on a daily basis I’d recommend:
- 1 min plank hold*
- 1 min side plank holds (1 min each side)
- BOSU squats x 30
- World’s greatest stretch
- Paleo squat – hold for 2 minutes
- Lower back stretches**
*Plank tutorial
**Lower back stretches:
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 emphasise different elements of fitness for golf.
If you are new to golf strength training, I’d suggest doing a 6-week block, working on core strength, mobility and a strength exercises with a rep-range of 10-15 reps.
Once you have a good base of core strength, mobility and strength exercises technique, move onto a power and rotational strength training block / mesocycle.
More information on “Bompa’s periodization” here.
Click Here to Download the PDF
Train Movements Not Muscles
For any functional training program, you ideally want to replicate the movements used in your sport, in addition to building a base of strength, core stability and mobility.
If you have access to cables, resistance bands, or a TRX with those stick things, replicate the golf swing to build the specific muscles and movement patterns used in golf.
I’d recommend doing this both sides, i.e. with both arms, to prevent any imbalances.