This is part 2 of the Athletic Development post last month (here).
Here are a few example exercise programmes for golf, to improve strength, power and flexibility. The programmes are designed with the assumption that the golfer already possesses good movement in order to perform the exercises proficiently. They are designed for those golfers who have access to a gym, although, very little equipment is required.
The first example programme is for a golfer who has very little to no experience of strength training. It includes higher reps for ‘strength-endurance’ (to later build strength on top) and introduces derivatives of Olympic weightlifting moves (to also build on at a later date if they wish).
| Order | Exercise | Sets x reps |
| A1 | Stiff Leg Deadlift | 3 x 15 |
| A2 | Clean Pull from Thigh | 3 x 8 |
| B1 | Goblet Squat | 3 x 15 |
| B2 | Squat Jump | 3 x 8 |
| C1 | Inverted Rows | 3 x max |
| C2 | Incline Push Ups | 3 x max |
| D1 | Plank | 3 x 60s |
This next programme is for those who have some experience with resistance exercises but have stayed with higher rep ranges (12+). These exercises are therefore a progression to those above and will use heavier weight/load with lower rep ranges, to build strength and power on top of a ‘strength-endurance’ foundation.
| Order | Exercise | Sets x reps |
| A1 | Stiff Leg Deadlift | 3 x 8 |
| A2 | Hang Clean | 3 x 8 |
| B1 | Front Squat | 3 x 8 |
| B2 | Squat Jump | 3 x 8 |
| C1 | Pull Ups | 3 x max |
| C2 | Push Ups | 3 x max |
| D1 | Side Plank | 3 x 60s |
This last programme example will involve heavier loads to the last (with lower reps). The exercises are progressed further, still including derivatives of the Olympic lifts.
| Order | Exercise | Sets x reps |
| A1 | Traditional Deadlift | 3 x 5 |
| A2 | Squat Jumps | 3 x 8 |
| B1 | Overhead Squat | 3 x 5 |
| B2 | (Power) Clean | 3 x 3 |
| C1 | Pull Ups | 3 x max |
| C2 | Resisted Push Ups | 3 x max |
| D1 | Ab Roll Outs | 3 x 8 |
What you will notice with all three programmes above is that there are no rotational exercises and yet it is still specific to golf. All exercises within the programmes will work the whole body and can be performed 2-4 times per week.
The golf course/driving range is the time to work on your swing and swing technique (with your coach). Your work in the gym is designed to add strength, power and flexibility (to only name a few physical attributes) and mostly reduce your risk of injury. Performing more ‘golf swing’ like movements could only increase your risk of overuse injuries and poor movement. After all, you are probably hitting thousands of golf shots a year!
It is difficult to find a golf specific programme available online (for free), so I hope to help those that are looking to improve their golf performance and reduce their risk of injury through exercise.
