The Vault is at your disposal! But, where to begin? Now that’s an excellent question! Select from On-Demand Programs designed with your goals in mind or from over 150+ On-Demand Workouts in the Complete Workout Library.

ON-DEMAND TRAINER

If you are new to playing golf you should start with the “Course Confidence” which is designed to prepare your body for playing while avoiding injury.

If you are a beginner to working you should start with the “Fit Fore Golf Program.”   After you have finished the “Fit Fore Golf” Program or if you have workout experience, you can start with a program that suits your current goals any time of the year shown below.  

The “Off-Season” and “Golf Strong Forever” Programs are fantastic during the winter time or offseason when playing golf may not be the priority.  

The “In-Season” Program is a great choice due to its lower volume leading to less fatigue or soreness while still being able to see improvement.    

The “HIIT It Farther” is an excellent plan for transitioning from the winter into the pre-season.   

The “Golf Workouts for the 50+ Golfer” Program is great for the older golfer who wants to build strength and maintain physical abilities as they age in golf wisdom.

Select from On-Demand Trainer Workouts designed with your goals in mind. 

“Course Confidence” – It all starts HERE! Time to MOVE + IMPROVE! No matter what your level of experience in the gym or on the course you will BUILD your CONFIDENCE in this 4-week program!  

“Fit FORE! Golf” – Question: Are YOU Fit FORE Golf???!!! Answer: YOU WILL BE - Ease your body into an active lifestyle with exercises in smartly planned workouts that will help your body feel it's best so you can play your best!  

“Golf Workouts for the 50+ Golfer (Annual Program)” – Your game will age like a fine wine in this yearly program. So, cheers to your health and a happy golf life!

“Golf Strong Forever” – Golf is a game you can play FOREVER. Strength based program for all ages.  

“HIIT It Farther” – This program is designed to help your body be able to get stronger for golf and to get your body to move in the motions needed to hit the ball AS FAR AS POSSIBLE!   

“In-Season” – Just WIN Baby! WE are in it, to WIN it!   All the hard work in the offseason plus all your continued focus In-Season is to be exactly right here, right now! You have what it takes & the RESULTS are already in - The Champ is HERE - follow in the footsteps to GLORY same as CHAMPIONS!   This program has resulted in championships for both men and women at professional and junior levels.  

“Just-in 5-Minutes” – Short on time? Yeah, no one believes those excuses and after all, it's just 5 MINUTES! Get straight to the point with these workouts and get straighter longer shots so you can score better!  

“Mobility: It’s Easy as 1, 2, 3 (More Ability)” – Increasing your flexibility will enhance your body to move better and play well. Master these moves and you have the skills to last the test of time.  

“Off-Season” – Never feel 'OFF" in this season -- We will build off our hard work to prepare for the success we will achieve in the upcoming season.   This program is designed to INCREASE your FITNESS ability while you' HIIT IT LONGER" so you can OUTDRIVE the competition!  

“Tournament Prep” – This program has helped many players of all backgrounds gear up to their competition!   Need to break 100/90/80 for the first time? Now YOU WILL! Want to feel confident for the work outing you have on your schedule? This is 'THE WAY' Have to get the extra bit of an edge to WIN the tournament? YOU got this!   You will be PHYSICALLY and MENTALLY prepared for the moment of truth that lies ahead.  

“Weekend Warrior” – Do you find yourself grinding through the urban jungle only to desk dive with one thought in mind? --Playing golf on the weekend?   Is there a WARRIOR within? Warriors survive day-by-day so they can THRIVE on the WEEKEND!   Want to play your best when it matters most? When we finally get out there, we want to know it's going to go well and we can enjoy the course. This program will guide you through the week and prepare your body before the round and restore it afterward.

COMPLETE WORKOUT LIBRARY

If you're a self-starter, you can start with the “Complete Workout Library” and Select from these 150+ strengthening and flexibility workouts:

ABC 123 Gain Mobility: Includes – The Warm-up, The Cool-down, The Sequel, Core MORE Yards!, Lower Body Focus, Upper Body Focus

Bodyweight/Bands: Includes – AMRAP, Beat the Clock 1-5, Conditioning, Core Strength, Mobility, Foundation Fitness w/Total Body, Core, Lower Body, Upper Body Focus  

Corrective Exercises: Includes - Hip Hinge & Pelvic Tilt Stability (exercises shown by real clients), Hip Hinge Mobility, Hip Rotation  

DB: Dumbbell Includes - EMOM, EMOM Power, TABATA, Day 1, Day 2, Turned Up 1, Turned Up 2, Unlocked - The Next Level  

Fit In 5: Includes: 35+ workouts designed to teach you how to perform a specific exercise  

Full Body: Includes – 18 Strong Circuit, Day 1, Day 2, Turned Up 1, Turned Up 2, Unlocked - The Next Level  

Golf Club/Course: Includes – The On Course Warm-up  

KB: Kettlebell Includes – Circuit, EMOM, Power Circuit  

MB: Medicine Ball Includes – 18 Strong Circuit, Kinetic Un/Chained Power 1-5, EMOM, Circuit 1-5, Conditioning 1-5  

Mobility: Includes: Mobility That Travels, Pre-pare, Re-store, Bodyweight Mobility 1-4  

Power: Includes – GRFs LUCKY #7 METCON, HIIT It Farther! & HIIT It Farther! 2, HIIT It Longer 1-4, It HIIT's So HARD !-!!!!!, Let’s Go !! + !!!!, Turned Up 1, Turned Up 2  

Swiss Ball: Includes – Driven, Driven 2, Driven 3  

Strength: Includes – Day 1, Day 2, It HIIT's So HARD !-!!!!!  

Tournament Prep: Includes – AMRAP, AMRAP 2, Bands-That-Aide Your Swing, Tourney Time !!, Time to Recover, Time to WIN !!, Turned Up 1, Turned Up 2

Each of the primary programs outlined above is designed to be 4-12 weeks in duration. Workouts are 5-60 minutes in duration depending on the exact workout. They are full body programs designed to be done 2-3 days per week on non-consecutive days.

There are also mobility routines which are 10-15 minutes in duration. These are labeled “Mobility” in the workout library. Want to know what to do before and after you play? “Prepare” will get you ready to play your best while “Restore” will help you recover your body so you can play 18 again!

This will be dependent on goals. Many users are really looking to increase their swing speed and increase distance. If this is the case, specific swing speed training on the days between the workouts is a great idea. This can be done with popular training tools such as the SuperSpeed Clubs. I use the Speed Sticks in my training if you have them or are interested, I highly recommend them. These products have their own protocols and I suggest joining the “Swing Speed Challenge” to train in a fun format that can increase your distance by up to 30 yards in only 30 days!  For a more personalized experience “1-on-1 training” is provided for those that are truly committed to achieving the results.

As the start of the golfing season looms, players should focus on optimizing their performance. During this crucial late pre-season phase, the emphasis should be on developing peak power and precision. Here's how golfers can achieve that:

Strength Building: It's essential to incorporate exercises that enhance muscular strength. Concentrate on compound movements like squats and deadlifts, which are fundamental in generating the powerful swings needed in golf.

Power and Explosiveness: Develop explosive power by integrating plyometric exercises such as box jumps and medicine ball throws. These activities help increase the speed and force of your swing. Swing Mechanics: Spend time refining your swing technique. This ensures not only improved power but also accuracy and consistency on the course.

Flexibility and Mobility: Maintain a regimen that includes stretching and mobility drills. A flexible golfer can achieve a longer range of motion, which is vital for effective swings.

Mental Preparation: Just as physical readiness is critical, so is mental strength. Engage in visualization techniques and routine practice rounds to build confidence under competitive conditions.

By concentrating on these areas, golfers can step onto the course well-prepared to take on the challenges of the new season.

Embrace Rest and Renewal

During the off-season, it's essential to prioritize both physical and emotional rejuvenation. This period isn't just about stepping away from golf; it's about preparing your body and mind for the coming year.

Cross-Training for Continued Fitness

While taking a break from golf, keeping active remains important. Engage in cross-training or explore different activities that challenge your body in new ways. This not only maintains your fitness but can also improve your overall athleticism, which ultimately benefits your golf game.

Allocate Time for Rest

Allow yourself ample downtime to recharge. Rest is a critical component of any athletic program and can prevent burnout, ensuring you're ready to tackle another season once it begins. By weaving these elements into your off-season, you can transition seamlessly into the next phase of your golf workout program, refreshed and equipped for success.

Cross-training introduces a variety of exercises into your routine, which helps you build strength, endurance, and flexibility. By engaging in activities like swimming, cycling, or yoga, you challenge different muscle groups, ensuring a well-rounded physical development.

Prevents Burnout

Taking a break from your main sport allows you to recharge mentally and emotionally. By focusing on new activities, you maintain your enthusiasm while reducing the risk of burnout or fatigue commonly associated with continuous participation in one sport.

Reduces Injury Risk

Consistent repetition of the same movements can lead to overuse injuries. Cross-training provides your body a chance to recover by diversifying the types of movements you perform. This variation strengthens different muscle groups and enhances joint stability, safeguarding against potential injuries.

Improves Skill Transfer

Many sports share similar skills, such as agility, balance, and coordination. Engaging in complementary activities during the off-season, such as pilates for core strength or basketball for agility, can enhance these transferable skills, ultimately benefiting your primary sport once you return.

Keeps You Motivated

Trying new sports or activities can reignite your passion for fitness. This renewed motivation ensures you maintain an active lifestyle, making it easier to transition back to your primary sport with eagerness and vitality. By embracing cross-training, you not only rest certain muscle groups but also lay a foundation for improved performance when your regular season resumes.

Strength training isn't just for the pros; amateur and recreational golfers can reap substantial benefits as well. While it may seem like the domain of elite players, incorporating a tailored strength regimen can elevate your game by enhancing several critical aspects.

1. Improved Power and Distance: Strength training focuses on developing muscle power, allowing golfers to hit the ball farther with each swing. By increasing muscle mass and boosting endurance, players can achieve longer distances off the tee.

2. Enhanced Stability and Control: A stronger body contributes to better control over both swings and posture. This stability ensures more consistent performance, helping reduce mishits and erratic shots.

3. Reduced Risk of Injury: By fortifying muscles, tendons, and ligaments, strength training helps protect joints against the stress and strain of repetitive motions. This reduction in injury risk is vital for enjoying the game long-term.

4. Improved Flexibility: Though it might seem counterintuitive, strength training can actually improve flexibility. Exercises that promote muscle strength and flexibility lead to a more fluid and effective swing.

5. Increased Confidence: Knowing that your physical capabilities support your technique boosts confidence on the course. This mental edge can significantly impact overall performance and enjoyment of the game.

By integrating a strength training routine suited to their needs, amateur and recreational golfers can enhance not only their sporting prowess but also their overall golfing experience.

During the off-season of a golf workout program, it's essential to prioritize both recovery and preparation for the upcoming season. Here's how you can make the most out of this crucial period:

1. Focus on Recovery Rest and Relaxation: Allow yourself time to unwind, both physically and mentally. This period is ideal for stepping back from golf-specific training and focusing on renewal.

2. Stay Active with Alternative Activities Cross-Training: Engage in cross-training to maintain overall fitness. Cycling, swimming, and aerobic exercises can enhance cardiovascular health without overstraining golf-specific muscles. Strength and Flexibility: Light strength training and stretching exercises (such as yoga or Pilates) can improve flexibility and prevent injury. This allows you to work on balance and body control, which are crucial for golf.

3. Enhance Physical Health Core Strengthening: Incorporate exercises that target your core muscles, as they play a vital role in a robust golf swing. Low-Impact Sports: Participating in activities like tennis or basketball can keep you agile and improve hand-eye coordination, beneficial for your game when you return to the course.

4. Mental Refreshment Mindfulness and Meditation: Explore mindfulness practices to enhance focus and mental clarity. This mental training can translate into better on-course performance. Take this time to recharge your body and mind.

By strategically incorporating these activities, you can return to your regular golf workout program with renewed energy and strength.

Golfers looking to enhance their in-season performance should focus on a strategic balance between strength and power training. Here's how to make the most of your workouts without compromising your game:

Weekly Training

Schedule Alternate Sessions: Dedicate two sessions each week to alternate between strength-building exercises and power-focused training. This mix ensures you develop both the muscle foundation and the explosive power needed for optimal performance.

Recovery Week: Every fifth week, take a break from intense weight training. Allow your muscles time to recuperate, thereby preventing overtraining. Engage in light gym activities during this week to stay active without putting undue stress on your body.

Key Considerations

Training and Practice Day Coordination: Avoid scheduling strength sessions on the same day as golf practice. If unavoidable, separate them by working out in the morning and practicing later in the day. Focus on improving your short game during practice on workout days, reducing the risk of fatigue affecting your power shots.

Balancing Time and Training: If your schedule is tight, prioritize technical skills on the course over intense weight sessions. Listen to your body and adjust your routine accordingly. Balancing strength and time on the course is crucial for steady improvement.

By alternating between these specialized training sessions and allowing for adequate recovery, golfers can maintain peak physical conditioning that complements their mental focus and technique on the course.

Transitioning Strength to Power: Late Pre-Season and In-Season

Focus The late pre-season to in-season phase in a golf workout program emphasizes transforming the strength you've built into explosive power. This phase builds on the foundation of strength, aiming to enhance your capacity to execute movements with speed.

Power training is about seamlessly merging strength with speed, requiring high-velocity, explosive weight lifting. During this phase, sufficient rest is imperative between repetitions and sets to ensure each lift is executed with maximum speed. This means fewer sets than those in the initial strength phase, avoiding practices that lead to fatigue.

Key Characteristics of the Phase:

Time of year: Late pre-season and in-season

Frequency: 2 days per week

Structure: 8 to 10 reps per exercise, with 2-4 sets

Rest Periods: 10 to 15 seconds between reps and at least 1 minute between sets, or until fully recovered

Core Exercises to Develop Power: Here are some effective exercises to consider:

Hang Clean: Whether with a barbell or dumbbells, this exercise boosts explosive strength.

Cable Push-Pull and Wood Chop: These movements utilize cables to build dynamic resistance and speed. Medicine Ball Exercises: Engaging exercises like the push press or standing twist, especially with a partner, enhance rotational power crucial for the golf swing.

Key Considerations:

Recovery is Crucial: You should approach every repetition and set fully rested to ensure you maintain the velocity needed for power.

Appropriate Load: Use weights that challenge you yet allow for rapid, controlled movements.

Medicine Ball Twists: Perform a full set at peak speed, rest thoroughly, then proceed. Solo workouts? Opt for a lighter ball and maintain continuous twists.

By focusing on this structured approach, you effectively convert your built strength into the agility and explosive power needed for optimal performance throughout the season.

Aerobic fitness plays a crucial role in a golfer's performance, particularly when it comes to maintaining stamina and focus throughout an entire round. As golfers navigate the course, they must manage a combination of walking long distances and executing powerful swings. When aerobic capacity is optimized, golfers experience sustained energy levels, preventing fatigue from setting in during the pivotal final holes.

Additionally, maintaining aerobic fitness supports cognitive clarity. As physical exhaustion takes a toll, mental sharpness can wane, potentially affecting decision-making and shot accuracy. A well-conditioned cardiovascular system helps deliver oxygen more efficiently to the brain, sustaining mental acuity.

Lastly, aerobic exercise contributes to overall endurance, allowing golfers to stay resilient, both mentally and physically, against the challenges of a lengthy game. Whether you're walking the course or maintaining a steady focus, aerobic fitness ensures you're at your best from start to finish.

Why Resting Completely From Strength Training Every Fifth Week Matters

Rest is a crucial component of any effective strength training regimen, especially during the in-season phase of sports or fitness training.

Here's why taking one full week off every five weeks can significantly benefit you:

Prevent Overtraining: Continuous training without adequate rest can lead to overtraining syndrome, characterized by chronic fatigue, decreased performance, and potential injuries. A full week off allows your body to recover thoroughly.

Facilitate Recovery and Growth: Muscles require time to repair and strengthen after intense workouts. A designated rest week provides ample time for recovery, enabling your muscles to grow stronger and adapt to previous sessions.

Enhance Mental Well-being: Physical exhaustion often brings mental fatigue. A structured rest period not only rejuvenates your body but also refreshes your mind, helping maintain motivation and preventing burnout.

Improve Long-term Performance: Strategic rest periods ensure sustained performance levels over a season. By cycling through training and rest phases, you maximize your potential without the risk of hitting a plateau too soon.

Reduce Injury Risk: Without sufficient rest, the risk of strain and injury increases. A deliberate break helps maintain joint and muscle health, keeping you fit for the rest of the training season.

By embracing regular rest weeks, you’re investing in your long-term health and performance, ensuring that when it counts most, you're at your peak both physically and mentally.

Recommended Exercises for the Power Conversion Phase

When transitioning into the power conversion phase of your training, it's crucial to focus on exercises that enhance explosive strength and overall power.

Consider incorporating the following movements into your routine:

Hang Cleans Equipment: Barbell or Dumbbells This dynamic full-body exercise is excellent for developing explosive power, targeting the legs, core, and shoulders. Ensure proper form to maximize effectiveness and minimize risk of injury.

Push-Pull Using Cables This exercise engages both the pushing and pulling muscles, fostering balanced development and improving coordination. Adjust the cable settings to challenge yourself while maintaining control.

Cable Wood Chop Rotational power is key in many sports. The cable wood chop mimics throwing motions and enhances core strength, making it ideal for athletes looking to boost performance.

Push Press with a Medicine Ball Engage the upper body in a powerful thrust by using a medicine ball. This movement builds explosive power, particularly in the shoulders and triceps.

Standing Twists with a Medicine Ball Variation: Perform solo or with a partner. Aim for six sets of 15 rapid repetitions. This core-focused exercise enhances oblique strength and stamina, crucial elements in rotational power. Allow rest between sets to maintain intensity and technique.

Incorporating these exercises into your routine will help you effectively convert strength into power, crucial for peak athletic performance. Remember to focus on form and adjust resistance levels according to your individual strength and experience.

If you're preparing for a pre-season strength and muscle-building routine, you're in for a comprehensive workout. This phase focuses on building a strong foundation with varied exercises:

Squats: Whether you prefer using a barbell, dumbbells, or a sled for hack squats, squats are a fundamental exercise for building leg strength.

Romanian Deadlift: This move is key for targeting the posterior chain, especially the hamstrings and glutes.

Bicep Curls: Dumbbell curls are excellent for isolating and strengthening the biceps. Bent-Over Rows: Use dumbbells to perform this exercise, which helps increase back and shoulder muscle endurance.

Triceps Exercises: Opt for dumbbell triceps extensions or machine pushdowns to focus on the back of your arms.

Core Workout: Cable wood chops are effective for working the obliques and core muscles.

Lat Pulldown: Using a wide grip, focus on pulling down to the front. This exercise targets the latissimus dorsi in the back.

Core Strengthening: Add reverse crunches to engage and strengthen your core muscles further.

This balanced approach will ensure your body is well-prepared and robust for the upcoming sports season. Make sure to maintain proper form to maximize benefits and reduce the risk of injury.

During the early pre-season phase of a golf workout program, the primary focus is on enhancing physical readiness after a seasonal break. Golfers aim to develop functional strength—an attribute essential for a powerful and efficient swing.

Additionally, there is a concerted effort to increase muscle mass, known as hypertrophy. This balance of strength and bulk not only improves performance on the course but also prepares the body for more intensive training sessions as the season progresses.

Golfers engage in targeted exercises that lay the foundation for more dynamic movements, ensuring they build the necessary physical attributes to maintain consistency and power throughout their game.

Periodized golf workout programs are strategically designed to optimize performance by aligning training phases with the golf season. These phases focus on different aspects of physical fitness tailored to a golfer's needs throughout the year.

1. Early Pre-Season At the start, golfers kick off their training with foundational exercises. The main goal here is to develop functional strength and increase muscle mass, known as hypertrophy. This phase sets the groundwork for more intense workouts later by ensuring the body is strong and resilient.

2. Late Pre-Season As the season approaches, the focus shifts towards enhancing maximum power. This phase is about converting the gained muscle into forceful, explosive movements, crucial for powerful swings and reducing the risk of injury. A mix of strength training and dynamic drills helps achieve this transformation.

3. In-Season With competition in full swing, maintaining peak performance is key. The workouts during this phase prioritize the maintenance of strength and power levels developed earlier. Consistency is vital—engaging in exercises that support endurance while avoiding overtraining and ensuring optimal energy for games.

4. Closed Season Once the season wraps up, it's time to unwind yet remain active. Emphasis during the closed season is on rest and recovery with lighter activities. Cross-training and gym work at reduced intensity can assist in physical regeneration. This period often serves as a welcome break from rigorous strength training, allowing the body to recover fully.

Conclusion

Periodized golf workout programs are designed to gradually prepare, optimize, and preserve a golfer's physical condition throughout the year, ensuring they perform their best during crucial moments while maintaining overall long-term health.

When it comes to enhancing your power in golf, there are several crucial factors to keep in mind:

1. Rest and Recovery: To truly maximize the speed of your movements, ensure you're adequately rested between each set and repetition. Allow up to 5 minutes of rest between sets. This helps maintain the intensity and effectiveness of your training.

2. Weight and Resistance: While it's vital to train with weights that aren't overly heavy, the load should be substantial enough to challenge your muscles. This balance is essential to build power optimally.

3. Medicine Ball Exercises: For exercises like medicine ball twists, complete a full set with maximum effort. Afterwards, rest thoroughly before starting another set. If you're working out solo, opt for a lighter ball and perform the twists by moving the ball from side to side, holding it in your hands.

By adhering to these guidelines, you'll enhance your training efficiency and boost your golfing power.

Warm-Up and Cool Down: Start each session with a proper warm-up and finish with a cool-down. Consider using a cooling towel post-workout for added comfort and recovery.

Weight Adjustment: Choose weights that challenge you, but don't push to the point of complete exhaustion. The goal is to be taxed by the final few reps without reaching total muscle failure.

Balance in Golf-Specific Training: Remember that while the golf swing is driven by upper body dynamics, the power comes from the posterior chain. Strengthen your hips, gluteals, thighs, and core with exercises like squats and deadlifts for enhanced swing execution.

Upper Body Exercise Caution: Avoid pushing your upper body exercises, such as dumbbell presses, wood chops, and lat pulldowns, to complete failure. Protect the shoulder joint by maintaining proper form and not letting arms drop too low. This is vital for sports with significant shoulder use, like golf.

Recovery and Rest Days: Evaluate your recovery. If one rest day isn't enough between workouts, adjust your schedule to have two training sessions per week instead of three. Both strength training and golf demand physical and mental energy.

Monitor Soreness vs. Pain: Post-workout muscle soreness is expected, but pay close attention to any joint pain, particularly in the arms and shoulders. If joint discomfort arises, reduce the intensity or take additional rest days to prevent injury.

Starting a new golf workout program is exciting, but ensuring safety should be the top priority. Getting medical clearance before diving into any fitness regimen is crucial, especially as the golfing season kicks off. Here’s why:

Safety First

A comprehensive medical check-up helps you identify any underlying health issues that might not be immediately apparent. This is particularly important if you're increasing your physical activity level or have been inactive for some time. A doctor's approval ensures you're physically prepared to handle the demands of a new exercise routine.

Tailored Fitness Plans

Once you're medically cleared, your fitness plan can be customized to suit your specific needs. By understanding your health status, trainers can design workouts that are both effective and safe. This personalized approach maximizes benefits and minimizes the risk of injury.

Prevention of Injury

Golf workouts often require a wide range of motion, affecting muscles and joints differently. Medical clearance helps identify potential problem areas, allowing for modifications to prevent strains or sprains.

Peace of Mind

Knowing that you have a green light from a medical professional provides peace of mind. It allows you to focus on improving your game, confident that you’re prioritizing your health as well.

Optimal Performance

The right workout program, tailored to your medical needs, can improve your golf performance. It enhances flexibility, strength, and endurance, contributing to a better swing and fewer injuries on the course.

In summary, obtaining medical clearance before beginning a golf workout program is not just a formality—it's a smart, proactive step towards achieving long-term fitness goals safely and effectively.