In this YouTube video I demonstrate some strength training workouts you can use to improve your golf performance. The exercises are based around some basic movement patterns to help improve strength, with a couple of power based exercises too. I believe that the majority of training for golf should focus around basic movements, with a smaller portion focusing on 'golf relevant' or 'golf specific' exercises.
The video alone just demonstrates two workout sessions/session plans, however, I will explain how to turn it into a golf training program below.
Firstly, before starting a training program, it is a good idea to test various fitness variables. So, for example, before this training program, testing strength and power would be a good place to start. For strength, you can use a 1RM test if experienced or a 'reps to failure' test with a couple of the exercises in the program (more on these in another post).
Next, the starting point of the training program will depend on many things such as:
Previous training program
Age and training experience
Stage of golf season/how much golf you are playing
Recovery strategies, sleep and diet
But for the sake of this article I will provide a general starting point for a relative beginner.
So, there's not really a right and wrong way of organising your training. When you see the sets and reps etc. for the program below, this does not mean this is the best or even better than what you had been previously doing. This is just one approach that I feel works well for improving performance over time and reducing the risk of injuries.
Phase/Month one: Foundation/Endurance
2-3 sets of 10-12 reps
Phase/Month two: Strength
3-4 sets of 8-10 reps
Phase/Month three: Max. Strength
4-5 sets of 6-8 reps
The aim is to perform four sessions each week (ie. 2 of each session) and aim to increase the weight each week for at least two lower body and to upper body exercises. For the last week of each phase, perform one less set for each exercise and do not increase the weight from the previous week (this is a Deload week to aid recovery and reduce the risk of injury).
Similarly to some of the bullet points above, each person may progress differently through a programme like this and may benefit from spending more or less time in certain phases. However, more on that another time.
Additionally, I have mentioned before that I quite like concurrent training for older golfers and so this approach (linear approach) may not be the best long-term for some. However, it wouldn’t usually be a problem in the short term.
For more programs like these and more, visit Golf Fitness On Demand.