This golf weight-training programme has been tailor made to meet the specific demands of the game.

Why is strength training for golfers at every level of the game? Done properly weight-training will increase you ability to generate power for longer shots and just as importantly, it will help to counteract any imbalances or trouble you might have with a swing.

Phase 1 ? Build a Solid Foundation

The off-season (usually winter) when you play no competitions and less golf, is the ideal time to start your golf weight training programme. Of course, the timing may not fit and it's better to make a start now than to wait until next year. Remember though, whatever point you are in the year, always start with this phase.

The exercises in this phase of the golf weight-training programme are more conventional and use moderate weights. At this stage THE most important goal is prepare the body for more demanding sessions later on. It's also a time to address some of the imbalances inherent in many golfers.

The session is set up in as a Circuit. This simply means you perform one set of each exercise in succession with minimal rest between exercises.

Here are the parameters for the circuit training routine that makes up phase 1...

 

    Time of Year: Off-season/winter months
    Phase length: 6-8 weeks
    No. sessions: 2 x week
    No. exercises: 10
    Resistance: 50% 1 repetition maximum
    Repetitions: 15-20
    No. circuits: 2-3
    Rest between exercises: 30 secs
    Rest between circuits: 2-3 mins
    Speed of lifts: Smooth and controlled

 

And here are the exercises:

1. Push-ups x 15-20
2. Alternating Squats with Press x 15
3. Lat Pull Downs (wide grip) x 15
4. Oblique Crunches x 20
5. Dumbbell Lunges x 10 (each leg)
6. Barbell Upright Rows x 15
7. Reverse Flyes x 15
8. Dumbbell Curls x 15
9. Back Extensions on Stability Ball x 20
10. Barbell Reverse Wrist Curls x 15-20

If you're not sure how to perform these exercises please email me.

Phase 2 ? Develop Golf-Specific Power

Once you've built a solid foundation of strength, it's time to convert those gains into explosive power. The golf swing is a powerful movement ? power being a combination of strength and speed.

Just becoming stronger won't necessarily allow you to hit the ball further. Becoming stronger and then developing the ability to apply that strength quickly is the real key. That's how you'll increase club head speed and that's how you'll hit the ball further.

The exercises below should be performed explosively (unless stated otherwise). On the contraction or the difficult part of the lift, aim to move the weight as quickly and forcefully as possible. Slowly lower the weight to the start position and repeat. Do not lock joints out at any stage. Always keep a degree of flexion in the elbows or knees for example.

Instead of circuit training format (where you move straight from one exercise to the other) during these sessions you perform 2-3 sets of one exercise before moving onto the next.

Here are the parameters for this phase of the golf weight training programme:

 

    Time of Year: Pre-season (to coincide with start of competitions)
    Phase Length: 6 weeks
    No. Sessions: 2 x week
    Session Length: 40-60min (inc. warm up/cool down)
    Resistance: 60% 1 repetition maximum
    Repetitions: 10-20
    Sets per exercise: 2-3
    Speed of lifts: Explosive

 

And the exercises:

1. Shoulder Press x 10-12
2. Single Arm Dumbbell Rows x 12-15 (each arm)
3. Diagonal Medicine Ball Chop x 10-12 (each side)
4. Plyometric Push-Ups x 10-12
5. Dumbbell Squats and Rotational Swings x 10-12
6. Dumbbell Lateral Raises x 10-12
7. Standing Torso Twist x 10 (each side)
8. Reverse Crunch with Stability Ball x 20
9. Reverse Barbell Wrist Curls x 12-15
10. Barbell Wrist Curls x 12-15

Phase 3 ? Maintain Your Newfound Strength

Let's recap for a moment...

During the off-season (ideally) you've built a solid base of strength, which will help to balance your musculature. You then progressed onto a more golf-specific, more demanding 6-week routine to help develop your power...

Now the goal is to maintain those gains in strength and power that you've worked hard to develop. The programme below is an example of how you can achieve this. Of course it's always good to vary your programme every 6 weeks or so. That you can avoid overworking certain muscle groups while neglecting others, plus it acts as mental stimulation.

Here are the parameters for this phase of the golf weight training programme...

    Time of Year: In-season
    Phase Length: Indefinite
    No. Sessions: 1-2 x week
    session Length: 40-60min (inc. warm up/cool down)
    Resistance: 50-70% 1 repetition maximum (lighter loads for explosive exercises)
    Speed of lifts: Mixture of explosive exercises and controlled movements

 

And some sample exercises:

1. Alternating Squats with Press x 15
2. Lat Pull Downs (wide grip) x 15
3. Oblique Crunches x 20
4. Push-ups (or front press) x 15-20
5. Dumbbell Lunges x 10 (each leg)
6. Standing Torso Twist
7. Single Arm Dumbbell Rows
8. Diagonal Medicine Ball Chop
9. Back Extensions on Stability Ball x 20
10. Reverse Barbell Wrist Curls