Golf Strength Training 💪
Power development, rotational strength, and golf-specific conditioning programs for 2025
🎯 Golf Strength Training Fundamentals
Power Development
- • Rotational Power: Medicine ball throws and cable rotations
- • Hip Drive: Hip thrust variations and deadlift patterns
- • Core Explosiveness: Pallof presses and anti-rotation work
- • Ground Force: Jump training and plyometric progressions
- • X-Factor: Separation drills between hips and shoulders
Functional Strength
- • Unilateral Training: Single-leg and single-arm exercises
- • Multi-Planar Movement: Sagittal, frontal, and transverse plane work
- • Stabilization: Anti-extension, anti-flexion, anti-rotation
- • Chain Integration: Full kinetic chain movements
- • Golf-Specific Patterns: Movement mimicking swing mechanics
🏋️♂️ Off-Season Program (12-16 weeks)
Phase 1: Foundation (Weeks 1-4)
Movement quality, mobility, basic strength patterns
- • Goblet squats, deadlifts, push-ups
- • Single-leg RDLs, bird dogs
- • Thoracic spine mobility work
Phase 2: Strength (Weeks 5-8)
Load progression, strength building
- • Barbell squats, Romanian deadlifts
- • Single-arm rows, overhead presses
- • Core stability progressions
Phase 3: Power (Weeks 9-12)
Explosive movements, rotational power
- • Medicine ball slams and throws
- • Jump squats, box jumps
- • Cable chops and lifts
⛳ In-Season Maintenance (20-30 weeks)
Week Structure
2-3 sessions per week, 45-60 minutes each
- • Monday: Power and rotational training
- • Wednesday: Strength maintenance
- • Friday: Recovery and mobility (optional)
Key Exercises
- • Rotational med ball throws (3x5 each side)
- • Single-leg deadlifts (3x8 each leg)
- • Pallof press holds (3x30 seconds)
- • Hip thrusts (3x10-12)
- • Turkish get-ups (2x3 each side)
Competition Week
Light activation and maintenance only
- • Dynamic warm-up routines
- • Light resistance band work
- • Mobility and activation exercises
🎪 Exercise Library
Lower Body Power
- • Jump squats (3x8)
- • Single-leg bounds (3x6 each)
- • Lateral bounds (3x6 each)
- • Depth jumps (3x5)
- • Broad jumps (3x5)
- • Split jump lunges (3x6 each)
Rotational Strength
- • Cable chops high-to-low (3x10)
- • Cable lifts low-to-high (3x10)
- • Med ball side throws (3x8)
- • Half-kneeling chops (3x8)
- • Standing anti-rotation (3x30s)
- • Landmine rotations (3x10)
Core Stability
- • Dead bugs (3x10 each)
- • Bird dogs (3x10 each)
- • Pallof press (3x12)
- • Single-arm carries (3x40 yards)
- • Plank variations (3x45s)
- • Bear crawls (3x20 steps)
📱 2025 Training Technology
Velocity-Based Training (VBT)
PUSH Band 2.0, Tendo Units for power optimization
Force Plate Analysis
BodiTrak, K-Vest for ground force reaction
Movement Assessment
TPI Screen, MyLift for exercise form analysis
Recovery Monitoring
HRV4Training, WHOOP for adaptation tracking
⚡ Power Development Metrics
Testing Benchmarks
- • Medicine ball side throw: >15m (men), >12m (women)
- • Vertical jump: >24" (men), >20" (women)
- • Broad jump: >8'6" (men), >7'6" (women)
- • Single-leg hop: >85% of double-leg distance
Strength Standards
- • Deadlift: 1.5x bodyweight (men), 1.25x (women)
- • Single-leg RDL: 0.75x bodyweight each leg
- • Turkish get-up: 0.33x bodyweight
- • Pallof press: Hold 50% bodyweight for 30s
📅 Annual Periodization Model
Transition (4 weeks)
Active recovery, movement prep
- • Light resistance training
- • Mobility and flexibility focus
- • Golf skill maintenance
Preparation (12 weeks)
Strength and power building
- • Progressive overload
- • Movement pattern development
- • Power progression
Competition (30 weeks)
Maintenance and peak performance
- • Reduced volume, maintain intensity
- • Tournament-specific preparation
- • Recovery emphasis
Peak (6 weeks)
Major championship preparation
- • Activation and maintenance
- • Mental preparation focus
- • Strategic deload periods