PROGRAM // GOLF 001
GOLF // PERFORMANCE
Golf performance
All levels · Gym + Home · 3 sessions + optional recovery
Train the body behind the swing. Build strength, rotation, control and mobility without turning every exercise into a fake golf swing.
Builds general physical qualities that may support your golf. It doesn't fix your swing or replace golf coaching.
Who it's for
You play golf and want a body that supports it — and still lets you bend over at the end of 18 holes.
What you'll work on
- Rotational power
- Strength
- Hip + thoracic mobility
- Trunk control
- Single-leg stability
- Experience
- All levels
- Training location
- Gym + Home
- Days / frequency
- 3 sessions + optional recovery
- Session length
- 40–60 min
- Duration
- 8 weeks
- Equipment
- Dumbbells, bands, cable or medicine ball
Golf per week
Not set yet
Training order
Strength + Rotation → Mobility + Control → Power + Full Body
Days are suggestions, not rules. Train the next workout in the sequence whenever you're ready.
Progression // Each quality progresses its own way
- Strength: sensible double progression. Build the reps, then the load.
- Power: speed, intent and quality. Don't chase fatigue.
- Mobility: control, comfortable range and movement quality — never load.
- Core / stability: control first, then time, reps or appropriate resistance.
Recovery
Fit it around your golf. Playing a lot this week? Keep the strength work and keep the mobility session easy.