How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through essential tips on how to maintain your golf fitness during the off-season and ensure that you’re prepared to hit the course in peak condition. (Maybe even better than last year.)

The Importance of Off-Season Golf Fitness

Golf may not seem as physically demanding as some sports, but maintaining strength, flexibility, and endurance is key for consistent performance. The off-season is the perfect opportunity to work on any physical weaknesses and improve your golf-specific fitness. There are three big areas we suggest you focus on: preparing your body for long hours on the course, improving your swing mechanics through exercise and coaching, and gaining strength. To be perfectly clear, those three areas are connected and can’t necessarily be separated if you want to maximize your results. And there are several key components you are going to need to include in your program to get your results.

Key Components of an Off-Season Golf Fitness Program

  1. Strength Training
    • Why It’s Important: Strong muscles are essential for driving the ball farther and controlling your swing. Core strength, in particular, helps stabilize your body during swings.
    • Exercises to Include: Focus on compound movements such as squats, deadlifts, lunges, and bench presses to build overall strength. Add golf-specific exercises like rotational medicine ball throws to mimic swing movements.
    • Training Frequency: Aim for 2-3 strength training sessions per week to maintain and build muscle without overtraining.
  1. Flexibility and Mobility Work
    • Why It’s Important: Flexibility in the hips, shoulders, and thoracic spine is key to achieving a full swing range of motion. Improving mobility can also help prevent injuries.
    • Exercises to Include: Yoga, dynamic stretching, and specific mobility exercises such as hip openers, shoulder stretches, and spinal rotations should be a regular part of your routine.
    • Suggested Routine: Incorporate at least 15-20 minutes of flexibility work daily, especially after workouts.
  1. Cardiovascular Fitness
    • Why It’s Important: Walking the golf course can cover several miles, so cardiovascular endurance is critical for maintaining energy throughout the round.
    • Exercises to Include: Incorporate low-impact cardio such as walking, cycling, or swimming. HIIT (High-Intensity Interval Training) can also help build stamina.
    • Cardio Frequency: 3-4 sessions per week of 30-45 minutes will help maintain cardiovascular health.
  1. Golf-Specific Drills
    • Why It’s Important: Just because you’re off the course doesn’t mean you can’t work on your game. Golf-specific drills will keep your swing mechanics sharp.
    • Drills to Try: Indoor putting practice, grip and swing drills with resistance bands, and shadow swinging (mimicking your swing without a ball) can all help maintain muscle memory.
    • Practice Frequency: Spend at least 10-15 minutes on golf-specific drills 3-4 times a week to stay connected to your game.

We also would suggest getting an evaluation to set a benchmark and some strong goals to work towards. As a leading resource for golf fitness and conditioning, TPI is our go to assessment tool. Contact us today to schedule an appointment!

Nutrition and Recovery

Proper nutrition and recovery are just as important as the workouts themselves. During the off-season focus on developing strong habits that you can rely on when on the course:

  • Balanced Diet: Ensure your meals are rich in lean proteins, healthy fats, and complex carbohydrates to support muscle repair and energy.
  • Hydration: Drinking plenty of water helps with muscle recovery and keeps your joints lubricated for better flexibility.
  • Rest: Aim for 7-9 hours of sleep each night to allow your body to recover from the stresses of workouts and maintain peak performance.

Suggested Routine for the Off-Season

  • Monday: Strength Training (Lower Body)
  • Tuesday: Cardiovascular Workout + Flexibility/Mobility
  • Wednesday: Golf-Specific Drills + Core Strength Training
  • Thursday: Rest or Light Activity (Walking, Yoga)
  • Friday: Strength Training (Upper Body)
  • Saturday: Cardiovascular Workout + Flexibility/Mobility
  • Sunday: Rest or Active Recovery (Stretching, Golf Practice)

We would recommend that you come to our facility and work with one of the PGA pros to understand exactly what you need to do. If you aren’t in the area, Golf Digest and PGA Tour also have some great resources to refer to.

Tools and Equipment for Golf Fitness at Home

If you don’t have access to a gym, here are some at-home tools that can help you stay fit:

  • Resistance Bands: Perfect for strength and flexibility training.
  • Medicine Ball: Great for rotational core exercises.
  • Foam Roller: Helps with recovery and maintaining flexibility.

Maintaining your golf fitness during the off-season doesn’t have to be difficult. With the right plan, you can strengthen your body, improve flexibility, and keep your swing sharp, so you’re ready when the new season begins. Stay committed to your fitness routine, and you’ll not only maintain your current skill level but improve your overall performance. Be sure to check back regularly for more golf fitness tips and workout routines! Subscribe to our newsletter to get the latest updates straight to your inbox.

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How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

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TRAINING YOUR CORE FOR GOLF PERFORMANCE

TRAINING YOUR CORE FOR GOLF PERFORMANCE

In a previous article we discussed training your legs to put power behind your swing and distance on the ball. If we follow along the kinematic sequence of the golf swing we should discuss the importance of training your core for golf performance. I am not talking about crunches and six packs. Rather the transfer of power, range of motion, stability and rotational strength.

WHY TRAIN YOUR CORE FOR GOLF PERFORMANCE

There are two top reasons why if you want to positively impact your golf game you should be training your core. And they are the two most common reasons golfers come to see us. They want to relieve back pain or stiffness that they have before playing golf and worsens as they play, or that starts as soon as they swing a club a few times, or that knocks them out of commission for a few days after playing a round.

The second reason is distance. Golfers always want to add distance on to their swing. Spoiler alert – consistency is the only way to get here. Work a properly developed program with intention discipline and you will see distance. Don’t jump around from new idea to new idea thinking there is a short cut or the next greatest thing will be the answer. Now, lets dive into this a little more.

PROTECT YOUR BACK

One of the most common compensations our bodies make is for the muscles in the low back to turn on and handle a work load that is suppose to be covered by the core. Generally speaking this is a result of a weak core and/or flexibility issue, which could be the result of a chronically weak core or poor posture or prolonged sitting. But back to golf.

Golf is no exception. A weak core or poor flexibility/ range of motion can and will lead to low back pain. Appropriately training your core for range of motion, stability and then strength is essential to relieving back pain and improving your golf performance.

This brings us to the second reason to train your core.

CORE IS THE KEY TO ROTATIONAL STRENGTH

That statement, “core is the key to rotational strength”, can seem a bit obvious because clearly the core has to be strong to have strength. But there is so much more to it. Simply put the muscles used to rotate the body through the mid section will be limited in their strength abilities due to their size, purpose and range of motion. One of their true intentions is to create stability for the rest of our body. To be the foundation on which movement is built.

If we really want to be able to produce a lot of power in a rotational capacity additional muscles are going to be required. That why we discussed the importance of training your legs for golf performance last week. Power is developed from the lower body and transferred through the core. The more stability the core has the more power it can successfully transfer. And the more power transferred the more rotational strength you will have.

Your core, thinking shoulders to hips, really needs to have great range of motion + stability first. We spoke about disassociation in our last article. But it become extremely important in the core, since that is where the movement is occurring. Proper range of motion at your T-spine is needed for rotational strength.

FLEXIBILITY, STABILITY + POWER

kneeling thoracic rotations start positionAs discussed above golf is a rotational sport, starting from the ground up.  So when we are looking to take power from the very bottom of our body and release it through our upper body there are a lot of transfer points.

Proper flexibility will allow the golfer to get into the ideal range of motion to have the potential to generate maximal power. Ensuring that there is immense stability within that range of motion is essential to successfully transferring power.

The core is the main transfer point between the upper and lower body. Ensuring range of motion (flexibility) and stability here is necessary to get all of the power from your lower body to the club. And you have to consider more than just ab muscles and crunches.

Tight hamstrings will limit your ability to get into your back swing. This will decrease your range of motion and therefor ability to generate power. Poor thoracic rotation, which can be limited by a number of muscles, directly hinders your ability to access rotational strength. Your shoulder mobility will also impact how you swing a club and the demands placed on muscles. We often see low back pain stemming from poor shoulder mobility due to compensation in the swing.

When we put together a periodized program for our golfers we are looking at it from three perspectives – flexibility, stability and power. These are the pillars of our training philosophy. All three work synergistically to get the most out of your performance. A limitation in any one of them is a limitation in all of them..

We covered the basics – flexibility, stability and power – in our Pure Forged Method Series. Take a look at this article, Golf Fitness Training, for a broad overview of the topic and links to specific exercises and programs.

HOW TO TRAIN YOUR CORE FOR GOLF PERFORMANCE

This is no longer a secret, hopefully. We try to hammer it home in everything we write. To properly train for ANYTHING you need to follow the progression of range of motion, stability and then strength. Go read the sections above again and click on some of the links if you aren’t sure you understand.

Now within each of those steps your program should consider training in all planes of movement (sagittal, frontal + transverse) and using all types of muscle contractions (concentric, eccentric + isometric) to access the full potential of the muscular system. As you progress the complexity of movements and physical demands will increase to continue challenging the three pillars.

Take a look at some of our preferred exercises for disassociation and core below. Keep in mind that we like to manipulate these movements to work in various planes of movement and muscle contractions. What is listed below can be considered an outline. You want to be working in a periodized program tailored to your individual needs.

You can find our simple guide to golf performance training in our Pure Forged Method. We break it down into 3 steps mimicking the three pillars. Start here with step 1.

If you aren’t sure where to start with your own program reach out to us using the contact us button. We would love to help.

EXERCISES FOR DISASSOCIATION

Remember that the intention of disassociation drills is to get your upper and lower body to rotate independently of each other. So keep your shoulders still and rotate your hips or vice versa. If you can’t do it standing make establishing that range of motion a priority in your programming.

  • Kneeling Cable Pull to Push
  • Split Stance Straight Arm Core Rotator (BOSU optional)
  • Hanging Side Tucks

Eccentric CORE Exercises

Keep in mind that in order to really maximize this phase of the muscle contraction you want to work slow and controlled on a 5 count during the muscle lengthening phase. 

  • In to Out Core Rotator
  • Negative Decline Sit-Ups
  • 5 Count Out Ab Wheel

Concentric CORE Exercises

You should always be exercising with control and focus. Make sure you are aware of your form and muscle activation to ensure proper muscle loading and firing patterns.

  • Straight Bar Swing Rotation
  • Flexed Hang Kick-Ups or Tucks
  • Cable Pull to Push

Isometric CORE Exercises

A true isometric exercise has no movement at the intended muscle. The contraction is simply being held – no additional lengthening and shortening allowed. 

  • BOSU Plank (feet on)
  • Paloff Press (held in arm extended position)
  • Decline Bench Hold with MB Press
How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more
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TRAINING YOUR LEGS FOR GOLF PERFORMANCE

TRAINING YOUR LEGS FOR GOLF PERFORMANCE

You (the golfer) make up 100% of your golf performance. If you break that down into contributing parts, your legs make up 60-70% of the performance. This is why it is so important to train your legs for golf performance. And when we say “train your legs” we mean an periodized program that targets flexibility, stability and power.

WHY TRAIN YOUR LEGS FOR GOLF PERFORMANCE

golf area pure fitness

If the percentage analogy above didn’t hit home with you, then let me elaborate. First, we have to be on the same page to understand that your legs are the power source behind the golf swing. NOT your arms. Second, if your legs provide power then the stronger they are the more power they can produce. Third, the more power your legs can produce the farther you can hit the ball.

Ok, so we train our legs in order to increase distance and swing speed. But we also train our legs to improve our overall comfort during and after golf. If you aren’t producing power from your legs you are likely trying to do it from somewhere else. Our body’s ability to compensate is amazing, but it can also lead to pain and discomfort. Ensuring proper muscle loading and firing patterns will help improve common golf issues like back pain, stiffness and even shoulder pain.

And one other “secret”, most golfers you see are not training their legs. They don’t like to. I see the fastest results, near immediate, in my clients from following the approach outlined below.

FLEXIBILITY, STABILITY + POWER

When we put together a periodized program for our golfers we are looking at it from three perspectives – flexibility, stability and power. These are the pillars of our training philosophy. All three work synergistically to get the most out of your performance. A limitation in any one of them is a limitation in all of them.

For example, tight hamstrings will limit your ability to get into your back swing and can also cause low back pain. Including hamstring flexibility training to either increase or maintain range of motion is a building block to a properly designed program.

A lack of stability at your hips will decrease the power accessed from your legs. Regardless of how strong your legs are. This is because stability at a joint is essential to transferring power. If you want to get the power from your legs up through your body, to the club and onto the ball you need stability at several joints. And that includes the hips.

We covered the basics – flexibility, stability and power – in our Pure Forged Method Series. Take a look at this article, Golf Fitness Training, for a broad overview of the topic and links to specific exercises and programs.

HOW TO TRAIN YOUR LEGS FOR GOLF PERFORMANCE

single leg rdl exercise

A great place to start would be with our Pure Forged Method that I mentioned above. But if you want to do your own thing I have to say it again follow the three pillars – flexibility, stability and then power. Click each of those words to find out some great tips on exercises and application to get you started.

Now, we can’t talk about training your legs for golf performance with out touching on disassociation. In order to effectively use the power from your legs you have to be able to disassociate, or move separately, your upper and lower body. Stand up. Here is a way you can experience disassociation. Can you twist your hips without moving your shoulders? Can you twist your shoulders without moving your hips?

The better (read: range of motion) you can disassociate your upper and lower body, with stability at your hips, the more potential you have for increasing your distance and swing speed.

A well designed golf performance program should optimize the kinematic sequence of the golf swing. Disassociation is a necessary component to the kinematic sequence. Reach out to us if you want to schedule an assessment, train in person or get a personalized written program to follow on your own.

FAVORITE EXERCISES FOR DISASSOCIATION

  • Kneeling Cable Pull to Push
  • Split Stance Straight Arm Core Rotator (BOSU optional)
  • Hanging Side Tucks

FAVORITE LEG EXERCISES FOR GOLF PERFORMANCE

I could give you a list of exercises and say these are exactly what you need to be doing, but that wouldn’t be the best I can offer. Everyone can benefit from flexibility, stability + strength training. It will help their golf performance and their life as a whole. However, the more individualized and specific the program (exercises selected) is the more success a person will have.

And in order to properly select exercises you need to understand the three different muscle contractions – concentric, isometric and eccentric. Now you are probably most familiar with concentric because that is how everyone trains. This is the muscle shortening phase, or when a muscle contracts. Think the curl up in a bicep curl. Isometric you are likely aware of as well from a traditional plank. After the initial contraction (shortening) of the muscle to hold the plank position your muscles are working isometrically. Now eccentric is the muscle lengthening phase and is often forgotten in program design, but it is one of the key components to maximizing performance.

A well designed program will contain a balance of exercises using all muscle contractions. It will work in all planes of movement (sagittal, frontal and transverse) to help increase stability. It will follow the three pillars flexibility/range of motion, stability/balance and strength/power (seriously go read about them if you haven’t).  When these components are executed together, consistently and over the long term, you will be able to access the full potential of your body.

Take a look at a few of the exercises we like to use with our golfers for eccentric, concentric and isometric muscle contractions. As with all strength training you should start simple and progress to more compound and complex movements (including other limbs or movements) as your stability and ROM allows.

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Eccentric Leg Exercises

Keep in mind that in order to really maximize this phase of the muscle contraction you want to work slow and controlled on a 5 count during the muscle lengthening phase. 

  • Leg Press Single Leg
  • Goblet Squat
  • Single Leg Reverse Hyper

Concentric Leg Exercises

You should always be exercising with control and focus. Make sure you are aware of your form and muscle activation to ensure proper muscle loading and firing patterns.

  • Single Leg RDL (BOSU optional, both DB + cable)
  • Back Squat
  • Swiss Ball Split Lunge

Isometric Leg Exercises

A true isometric exercise has no movement at the intended muscle. The contraction is simply being held – no additional lengthening and shortening allowed. 

  • MB Wall Sit
  • Split Squat Hold
  • BOSU Squat Hold

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

GOLF FITNESS POWER

GOLF FITNESS POWER

Power and explosiveness within full range of motion

In steps 1 and 2 we covered flexibility and stability respectfully. Step 3 takes us into the development of power through periodized programming and plyometrics. However, if you haven’t read and implemented steps 1 and 2 stop now.

Read Golf Fitness Flexibility and start implementing a regular stretching routine.

Then read Golf Fitness Stability and start incorporating those exercises to build a strong foundation.

Now back to power development for golf performance.

Step 3 is where you can separate yourself from others on the course. Top end, professional athletes are using this step to take their performance to the next level. So if you, like professional athletes, are looking to increase distance and swing speeds keep reading.

Full Range of Motion

This is the foundation of healthy movement for everything. Golf is no exception.

Being able to move through the entire ROM in a golf swing simply means the ability to develop speed. And speed means distance. We all want distance.

Along with speed another huge benefit of full ROM is pain free movement. In many cases people who have limited ROM will also have pain. This pain can be anywhere in their body. It is caused by the body continuously trying to compensate for the lack of ROM.

In golf we repetitively swing the club. If our ROM is limited in that movement patter – anywhere from you shoulders to your hips, your body will compensate. You will still create movement, but your body will load and fire incorrectly. Stress will be put on areas that should not be feeling it. The end results will be pain and if it is not address quickly, chronic pain. For a golfer this limited ROM presents most commonly as chronic low back pain.

So it’s simple, achieve full range of motion and increase speed and play pain free. Who wouldn’t want to do that?!

Not sure how to achieve full range of motion. Well, go read step 1 like I said at the start.

Power

Power within full ROM is the third step in the process of taking your game to the next level.

Remember Step 1 ROM, Step 2 Stability.

In a power development phase l periodize your training program to build and peak at specific times. This process optimizes your performance and translates the work in the gym to the speed and distance on the course.

Yes, I just told you that simply having full ROM will give you speed, but this step is where people separate themselves.

It is imperative that this power phase is focused on training and strengthening the FULL ROM and not just parts of it. In order to maximize your results your body needs to build strength throughout the entire movement pattern (s). Otherwise, you just wasted the time you spent on step 1 and step 2 and you will limit your potential.

This phase is also a good time to incorporate training under unstable conditions for the purpose of power development. I use a bosu ball and stability pad with my clients.

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Explosiveness

Explosiveness often gets interchanged with power and they are quite different. Both can give you the same end result but by training different physiological adaptations. Both are important to golf performance. And when used synergistically will get you the best results.

Power is strengthening the muscle itself, where explosiveness is teaching the body how to use it. Properly training some for explosiveness means teaching their body how to use stored elastic energy. Taking advantage of the stretch reflex component and golgi tendon organ (GTI).

The easiest way to do this is through plyometrics, when done correctly. Often plyometric exercises turn into cardio sessions. Simply put, thats a waste of time. It takes zero advantage of the training modality.

Quality over quantity always takes precedent in plyometrics. Iv’e said it in other articles, but I’ll say it again. Quality fast movement throughout the entire ROM is the key. Teach the body how to use stored elastic energy and train it properly and you just took your full ROM and created a monster off the tee box.

Periodization

I think it’s important to quickly talk about periodization as power and explosiveness require it in order to ensure maximum results.

Just going into the gym and doing the same rep counts with the same weights won’t maximize your full potential. Through proper periodization you can and will maximize top end strength to peak when you want it to. Which will give you that club speed and distance we have been talking about.

Periodization also allows your muscles to hypertrophy over a period of time without going through phases of overreaching (the precursor to over training) which would cause a loss in strength. And we want hypertrophy because it is what allows us to build strength to be used as explosive power.

On paper, periodization is simple. Following a progressive cycle of 6-12 weeks in length that adjusts intensity and volume to maximize top end strength at a specific time. However, many people don’t know how to properly periodize an individual, or more importantly don’t know when to make the appropriate adjustments during the training cycle. There is a scientific approach to periodization and if you don’t follow it, you are wasting your time.

Also an important note for readers who want to follow this style of program is that you have to be on a consistent schedule 3-5 days per week. You cannot train for a week and then take one off, or two weeks and then take a week off. These are the types of programs that you need to be all in on in order to reach your highest potential.

You can read about my number one power exercise to increase distance in this article.

Put it all together

Now you know our 3 step PureForged Method.

  1. Flexibility and Range of Motion
  2. Stability and Balance
  3. Power and Explosiveness

Follow this system step by step and watch your game sky rocket. Reach out to us for an assessment, programming or one-on-one training.

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

The Number 1 Exercise for Club Speed and Distance

The Number 1 Exercise for Club Speed and Distance

To II used If you have just found our website you might have missed my recent post. Top 5 Exercises for Increasing Your Distance. If you haven’t read it, take a minute and hop over there. It will best set you up to value and understand the below information.

After I released my Top 5 Exercises for Increasing Your Distance I sat back and did some more thinking. I share conversations with our trainers and ultimately decided that I should share my absolute, no questions ask, Number 1 Exercise for Club Speed and Distance.

WHAT EXERCISE?

I have spent many years training golfers to obtain this attribute. To achieve faster club speeds thus to improve distance. I have worked with some high-level golfers in which I controlled their off-season and in-season programs. Through those experiences I have developed a favorite to answer this question of what is the best exercise.

Without a doubt the number one exercise is the back squat.

WHY?

A proper cycled back squat program. Designed to peak at the right time. Has shown to increase club speed within 4-6 weeks by a substantial number. It didn’t happen once, or twice. It happens every time. If I get to truly get cycle and adapt a golfer’s squat program, they will drive the ball further. Every time.

To be clear,  the exercise MUST be done correctly to get the right results. The golfer (client) must be programmed correctly, making adjustments as needed throughout the program.

You simply can’t just do a back squat at minimal weight or with improper technique and expect large increases in speed.

RESULTS

Here is a quick program breakdown of two top level players I have trained for the last 7 years.  I  have controlled everything they do from a strength training program intently:

  • I cycled them every 6-10 weeks, adjusting their intensity and volume throughout.
  • To maximize strength gains, I selected auxiliaries that work synergistically. Especially with the back squat.
  • I changed exercises and adapted the program as the cycle progressed to respond to their body.
  • Limitations with flexibilities were identified and monitored to ensure progress.
  • I established stability and maintained it through the entire program with proper exercise selection.

Over seven years their club speeds/ball speed were most impacted during cycles that included the back squat. No other program could come close to replicating the same results in the same time frame. 

It is without a doubt that the back squat has yielded the largest results in club speed thus allowing further distance, which is why it is my number one exercise. That being said, I certainly have seen golfers that the back squat is not appropriate for due to orthopedic limitations. I cannot stress this enough. Strength training is NOT one size fits all. The program must meet the client where they are and then be applied to get them where they want to go. 

WHERE TO START

If you are familiar with the back squat or perhaps you are already working with a trainer adding in the back squat might be easy for you. Talk to your trainer about different ways to incorporate it into your weekly training program. Remember, maximizing results from the back squat requires appropriate programing and adjustments. Just tossing it in modestly will not yield high results. 

In the event that you don’t know how to back squat or how to properly include it in your program, reach out to us for an appointment. We are eager to help you develop the distance you have always dreamed of. We work both face-to-face and in online training formats.  

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