Our Golf Fitness Programs are designed to help golfers of all ages and levels improve mobility, strength, and club head speed. Whether you train at home or in the gym, there’s a structured plan that fits your schedule and equipment. Each program follows a clear progression — from off-season strength building to in-season maintenance — so you can train smarter, move better, and play your best golf year-round.
This is the best program to follow if you are working out at home with bands.
This is the best program to follow if you are working out at home with dumbbells.
Ideal for the early part of the off season. You can still do this program if you “don’t have an off season”, just beware it is a challenging program that may not be the best for periods when you are are trying to maximise golf performance, due to fatigue and soreness.
This is a high volume weight lifting program primarily focused on increasing muscle size and strength (you won’t get too big, don’t worry). It is also the best program for those looking to lower their bodyfat % (but this is largely controlled by consuming less calories than you expend, so nutrition is also critical).
There are two “main lifts” in each workout. The first lift for the lower body and for the upper body. Both of these exercises utilise “cluster sets”.
For these two exercise you will notice a high number of sets, low number of reps, and a short rest period between sets. This allows us to use a heavier weight than if we did higher rep sets, minimise the fatigue in each set, and still get a high number of total reps for the exercise. This results in better strength and power gains, the same amount of muscle gain, and less fatigue than “traditonal sets”.
A simple to way to consider the sets, reps, and sets is that the sets are doubled, the reps are per set are cut in half, and the rest between each set is cut in half. For example in Phase 1, these two exercise have 6 sets of 5 reps, with 60 seconds between sets, rather than 3 sets of 10 reps with 2 minutes of rest between sets, which would be a more commonly seen scheme.
I recommend starting with approximately 65-70% of your 1 rep max in these two exercises. This equates to a weight that would allow you do approximately 10-12 repetitions in a set before failure. Do not start too heavy.
As there are only 5 reps per set (in Phase 1), this means that in the initial sets you will not be approaching failure in the earlier sets. As the sets progress however, they will get increasingly more difficult. The last couple of sets should be extremely difficult.
Please note, this method of training is much more effective if you move the weight with 100% MAXIMUM ACCELERATION on the lifting phase of EVERY SINGLE REP of every single set. This is very important for training the fast twitch muscle fibers and nervous system.
We are doing a short very explosive set, taking a short break, and repeating for a large number of sets. While the set number might sound very high, we are really just breaking a “traditional set” in half, with the short rest period. The short rest period reduces fatigue, allows heavier weight to be used, and greater strength and power levels to be attained.
If you feel like there are too many sets in these main lifts in each workout, you can simply do the number of sets that seems appropriate for you.
Don’t worry if the weight feels a little bit too light the first time through each workout. The key is finding an appropriate starting weight in week 1 and then trying to slightly increase the weight each week from there.
For the other strength exercises in the program, you can select the heaviest weight that allows you to complete the prescribed repetitions, while maintaining technique. Adjust the weight as your strength level changes.
The main focus of this program is to increase maximum strength levels. It is different to Mass in that it is lower volume (less sets), but uses heavier weights relative to your strength levels.
This program fits in great after Mass, and before, Velocity. It can be done in season, but may not be the best choice during periods when you are trying to maximise golf performance due to fatigue and soreness.
In each workout there are two ” main strength exercises”. These are the first lower and upper body strength exercise in each workout. Progressively adding weight to these two exercises in each workout is the big focus of the program.
I recommend starting with approximately 80-85% of your 1 rep max in these two exercises. That equates to a weight that would allow about 6-8 reps before reaching failure.
Move the weight with 100% MAXIMUM ACCELERATION on the lifting phase of EVERY SINGLE REP. This is very important for training the fast twitch muscle fibers and nervous system.
Don’t worry if the weight feels a little bit too light the first time through each workout. The key is finding an appropriate starting weight in week 1 and then trying to slightly increase the weight each week.
For the other strength exercises in the program, you can select the heaviest weight that allows you to complete the prescribed repetitions, while maintaining technique. Adjust the weight as your strength level changes.
This program is perfect when you want to maxmise your club head speed. It is suitable for any time of the year. It would be nice to do Mass and Force in the off season, then do Velocity during the pre season or early part of the season. It’s also a great program for those who have done a lot of heavy lifting in the past, and feel like it is no longer helping their swing speed.
The focus is on moving light weights fast, and the overall volume is low. This provides adaptations that are a different to heavier strength training that are important for speed. It also allows us to minimise fatigue and soreness so that we are able to be at full freshness during swing speed training, or golf practice and play.
Workout B each week is a more strength oriented workout than A & C, and this is mainly to ensure no strength is lost during this program.
Weight selection for “speed exercises”:
Speed Bench Press & Speed Squat Phase 1 – 40% of 1RM Phase 2 – 50% of 1RM Phase 3 60% of 1RM
Hex Bar Jump Phase 1 – 30% of Hex Bar Deadlift 1RM Phase 2 – 40% of Hex Bar Deadlift 1RM Phase 3 – 50% of Hex Bar Deadlift 1RM
This program in designed for those who only have about 30 minutes to workout in the gym.
This program is perfect for those of you have are more comfortable doing your strength work on machines rather than with free weights, or if this is just more practical based on the gym you train in.
The mobility and explosive work is the same as in other programs, then machines are used for the strength work.
