Golf Distance Builder
A 10-week golf-specific power block for players chasing a stronger, faster swing. Train rotational hip speed, vertical force, and full-kinetic-chain coordination across four focused power sessions per week, with a programmed deload and peak-light finish.
Rotational hip power
Vertical force development
Plyometric and reactive strength
Anti-rotation core stability
Programmed deload
Program Details
Who Is This For?
Week 1
Lower Body Explosion
Phase 1 — Base — lower-body explosive work — squat, hinge, and unilateral plyometric patterns building force-production capacity.
55 min6 exercises
Trap Bar Jump
4 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 6 reps · Rest 120 sec
Kettlebell Swings
4 sets × 12 reps · Rest 60 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Hip Thrusts
4 sets × 10 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Phase 1 — Base — rotational power work — medicine ball, cable, and band-resistance variations for transverse-plane sequencing.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 8 each · Rest 60 sec
Cable Woodchop Speed
4 sets × 10 each · Rest 45 sec
Rotational Med Ball Scoop Toss
4 sets × 8 each · Rest 60 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 8 each · Rest 60 sec
Band Rotation Speed
3 sets × 15 each · Rest 30 sec
Rest Day
Recovery - speed work requires full recovery
0Upper Body Power
Phase 1 — Base — upper-body power and pulling — chest pass, plyometric push, and unilateral row under anti-rotation challenge.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 10 reps · Rest 60 sec
Landmine Press
4 sets × 8 each · Rest 60 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 90 sec
Single-Arm Cable Row
4 sets × 10 each · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 45 sec
Wrist Roller
2 sets × 2 each direction · Rest 60 sec
Speed Integration
Phase 1 — Base — full-kinetic-chain integration — golf-pattern medicine ball work, plyometric rotation, and hip mobility flow.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 10 each · Rest 60 sec
Step and Rotate Throws
4 sets × 8 each · Rest 60 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 12 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 2
Lower Body Explosion
Phase 1 — Base — lower-body explosive work — squat, hinge, and unilateral plyometric patterns building force-production capacity.
55 min6 exercises
Trap Bar Jump
4 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 6 reps · Rest 120 sec
Kettlebell Swings
4 sets × 12 reps · Rest 60 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Hip Thrusts
4 sets × 10 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Phase 1 — Base — rotational power work — medicine ball, cable, and band-resistance variations for transverse-plane sequencing.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 8 each · Rest 60 sec
Cable Woodchop Speed
4 sets × 10 each · Rest 45 sec
Rotational Med Ball Scoop Toss
4 sets × 8 each · Rest 60 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 8 each · Rest 60 sec
Band Rotation Speed
3 sets × 15 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Phase 1 — Base — upper-body power and pulling — chest pass, plyometric push, and unilateral row under anti-rotation challenge.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 10 reps · Rest 60 sec
Landmine Press
4 sets × 8 each · Rest 60 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 90 sec
Single-Arm Cable Row
4 sets × 10 each · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 45 sec
Wrist Roller
2 sets × 2 each direction · Rest 60 sec
Speed Integration
Phase 1 — Base — full-kinetic-chain integration — golf-pattern medicine ball work, plyometric rotation, and hip mobility flow.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 10 each · Rest 60 sec
Step and Rotate Throws
4 sets × 8 each · Rest 60 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 12 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 3
Lower Body Explosion
Phase 1 — Base — lower-body explosive work — squat, hinge, and unilateral plyometric patterns building force-production capacity.
55 min6 exercises
Trap Bar Jump
4 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 8 reps · Rest 120 sec
Kettlebell Swings
4 sets × 15 reps · Rest 60 sec
Lateral Bounds
3 sets × 10 each · Rest 60 sec
Hip Thrusts
4 sets × 12 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Phase 1 — Base — rotational power work — medicine ball, cable, and band-resistance variations for transverse-plane sequencing.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 10 each · Rest 60 sec
Cable Woodchop Speed
4 sets × 12 each · Rest 45 sec
Rotational Med Ball Scoop Toss
4 sets × 10 each · Rest 60 sec
Landmine Rotation
3 sets × 12 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 10 each · Rest 60 sec
Band Rotation Speed
3 sets × 18 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Phase 1 — Base — upper-body power and pulling — chest pass, plyometric push, and unilateral row under anti-rotation challenge.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 12 reps · Rest 60 sec
Landmine Press
4 sets × 10 each · Rest 60 sec
Plyometric Push-ups
3 sets × 10 reps · Rest 90 sec
Single-Arm Cable Row
4 sets × 12 each · Rest 60 sec
Face Pulls
3 sets × 18 reps · Rest 45 sec
Wrist Roller
2 sets × 3 each direction · Rest 60 sec
Speed Integration
Phase 1 — Base — full-kinetic-chain integration — golf-pattern medicine ball work, plyometric rotation, and hip mobility flow.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 12 each · Rest 60 sec
Step and Rotate Throws
4 sets × 10 each · Rest 60 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 15 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 4
Lower Body Explosion
Build — peak base-phase intensity for lower-body explosive patterns.
55 min6 exercises
Trap Bar Jump
4 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 6 reps · Rest 150 sec
Kettlebell Swings
4 sets × 12 reps · Rest 60 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Hip Thrusts
4 sets × 10 reps · Rest 120 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Build — peak base-phase intensity for rotational power.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 8 each · Rest 75 sec
Cable Woodchop Speed
4 sets × 10 each · Rest 60 sec
Rotational Med Ball Scoop Toss
4 sets × 8 each · Rest 75 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 8 each · Rest 60 sec
Band Rotation Speed
3 sets × 15 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Build — peak base-phase intensity for upper-body power and pulling.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 10 reps · Rest 60 sec
Landmine Press
4 sets × 8 each · Rest 75 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 90 sec
Single-Arm Cable Row
4 sets × 10 each · Rest 75 sec
Face Pulls
3 sets × 15 reps · Rest 45 sec
Wrist Roller
2 sets × 3 each direction · Rest 60 sec
Speed Integration
Build — peak base-phase intensity for kinetic-chain integration.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 10 each · Rest 60 sec
Step and Rotate Throws
4 sets × 8 each · Rest 75 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 12 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 5
Lower Body Explosion
Deload Week — intensity reset for lower-body work — reduced volume and load to absorb prior weeks fatigue.
55 min6 exercises
Trap Bar Jump
3 sets × 3 reps · Rest 120 sec
Box Squat
3 sets × 6 reps · Rest 90 sec
Kettlebell Swings
3 sets × 10 reps · Rest 45 sec
Lateral Bounds
2 sets × 6 each · Rest 45 sec
Hip Thrusts
3 sets × 8 reps · Rest 75 sec
Single-Leg Box Jump
2 sets × 3 each · Rest 75 sec
Rotational Speed
Deload Week — intensity reset for rotational work.
50 min6 exercises
Medicine Ball Rotational Slam
3 sets × 6 each · Rest 45 sec
Cable Woodchop Speed
3 sets × 8 each · Rest 45 sec
Rotational Med Ball Scoop Toss
3 sets × 6 each · Rest 45 sec
Landmine Rotation
2 sets × 8 each · Rest 45 sec
Kneeling Rotation Throws
2 sets × 6 each · Rest 45 sec
Band Rotation Speed
2 sets × 12 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Deload Week — intensity reset for upper-body work.
50 min6 exercises
Medicine Ball Chest Pass
3 sets × 8 reps · Rest 45 sec
Landmine Press
3 sets × 6 each · Rest 45 sec
Plyometric Push-ups
2 sets × 6 reps · Rest 75 sec
Single-Arm Cable Row
3 sets × 8 each · Rest 60 sec
Face Pulls
2 sets × 12 reps · Rest 45 sec
Wrist Roller
2 sets × 2 each direction · Rest 45 sec
Speed Integration
Deload Week — intensity reset for integration work.
45 min5 exercises
Med Ball Golf Swing Simulation
3 sets × 8 each · Rest 45 sec
Step and Rotate Throws
3 sets × 6 each · Rest 45 sec
Jump to Rotation
2 sets × 4 each · Rest 75 sec
Band Resisted Rotation
2 sets × 10 each · Rest 45 sec
90/90 Hip Switches
2 sets × 6 each · Rest 30 sec
Rest Day
Rest Day
Week 6
Lower Body Explosion
Phase 2 — Continued progression — continued build — lower-body explosive patterns at higher intensities post-deload.
55 min6 exercises
Trap Bar Jump
4 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 6 reps · Rest 120 sec
Kettlebell Swings
4 sets × 12 reps · Rest 60 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Hip Thrusts
4 sets × 10 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Phase 2 — Continued progression — continued build — rotational power at higher intensities.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 8 each · Rest 60 sec
Cable Woodchop Speed
4 sets × 10 each · Rest 45 sec
Rotational Med Ball Scoop Toss
4 sets × 8 each · Rest 60 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 8 each · Rest 60 sec
Band Rotation Speed
3 sets × 15 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Phase 2 — Continued progression — continued build — upper-body power and pulling at higher intensities.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 10 reps · Rest 60 sec
Landmine Press
4 sets × 8 each · Rest 60 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 90 sec
Single-Arm Cable Row
4 sets × 10 each · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 45 sec
Wrist Roller
2 sets × 3 each direction · Rest 60 sec
Speed Integration
Phase 2 — Continued progression — continued build — integration work at higher intensities.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 10 each · Rest 60 sec
Step and Rotate Throws
4 sets × 8 each · Rest 60 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 12 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 7
Lower Body Explosion
Phase 2 — Continued progression — continued build — lower-body explosive patterns at higher intensities post-deload.
55 min6 exercises
Trap Bar Jump
4 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 6 reps · Rest 120 sec
Kettlebell Swings
4 sets × 15 reps · Rest 60 sec
Lateral Bounds
3 sets × 10 each · Rest 60 sec
Hip Thrusts
4 sets × 12 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Phase 2 — Continued progression — continued build — rotational power at higher intensities.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 10 each · Rest 60 sec
Cable Woodchop Speed
4 sets × 12 each · Rest 45 sec
Rotational Med Ball Scoop Toss
4 sets × 10 each · Rest 60 sec
Landmine Rotation
3 sets × 12 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 10 each · Rest 60 sec
Band Rotation Speed
3 sets × 18 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Phase 2 — Continued progression — continued build — upper-body power and pulling at higher intensities.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 12 reps · Rest 60 sec
Landmine Press
4 sets × 10 each · Rest 60 sec
Plyometric Push-ups
3 sets × 10 reps · Rest 90 sec
Single-Arm Cable Row
4 sets × 12 each · Rest 60 sec
Face Pulls
3 sets × 18 reps · Rest 45 sec
Wrist Roller
2 sets × 3 each direction · Rest 60 sec
Speed Integration
Phase 2 — Continued progression — continued build — integration work at higher intensities.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 12 each · Rest 60 sec
Step and Rotate Throws
4 sets × 10 each · Rest 60 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 15 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 8
Lower Body Explosion
Peak Week — peak intensity — highest demand on lower-body explosive output, slight volume reduction.
55 min6 exercises
Trap Bar Jump
4 sets × 4 reps · Rest 150 sec
Box Squat
4 sets × 5 reps · Rest 150 sec
Kettlebell Swings
4 sets × 12 reps · Rest 75 sec
Lateral Bounds
3 sets × 8 each · Rest 75 sec
Hip Thrusts
4 sets × 8 reps · Rest 120 sec
Single-Leg Box Jump
3 sets × 4 each · Rest 120 sec
Rotational Speed
Peak Week — peak intensity — highest demand on rotational output.
50 min6 exercises
Medicine Ball Rotational Slam
4 sets × 8 each · Rest 75 sec
Cable Woodchop Speed
4 sets × 10 each · Rest 60 sec
Rotational Med Ball Scoop Toss
4 sets × 8 each · Rest 75 sec
Landmine Rotation
3 sets × 10 each · Rest 75 sec
Kneeling Rotation Throws
3 sets × 8 each · Rest 75 sec
Band Rotation Speed
3 sets × 15 each · Rest 45 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Peak Week — peak intensity — highest demand on upper-body power.
50 min6 exercises
Medicine Ball Chest Pass
4 sets × 10 reps · Rest 75 sec
Landmine Press
4 sets × 8 each · Rest 75 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 120 sec
Single-Arm Cable Row
4 sets × 10 each · Rest 75 sec
Face Pulls
3 sets × 15 reps · Rest 60 sec
Wrist Roller
3 sets × 3 each direction · Rest 60 sec
Speed Integration
Peak Week — peak intensity — highest demand on kinetic-chain integration.
45 min5 exercises
Med Ball Golf Swing Simulation
4 sets × 10 each · Rest 75 sec
Step and Rotate Throws
4 sets × 8 each · Rest 75 sec
Jump to Rotation
3 sets × 5 each · Rest 120 sec
Band Resisted Rotation
3 sets × 12 each · Rest 60 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 9
Lower Body Explosion
Maintained Intensity — lower-body explosive consolidation, intensity held just below peak.
55 min6 exercises
Trap Bar Jump
3 sets × 5 reps · Rest 120 sec
Box Squat
4 sets × 6 reps · Rest 120 sec
Kettlebell Swings
3 sets × 12 reps · Rest 60 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Hip Thrusts
3 sets × 10 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Rotational Speed
Maintained Intensity — rotational consolidation, intensity held just below peak.
50 min6 exercises
Medicine Ball Rotational Slam
3 sets × 8 each · Rest 60 sec
Cable Woodchop Speed
3 sets × 10 each · Rest 45 sec
Rotational Med Ball Scoop Toss
3 sets × 8 each · Rest 60 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 8 each · Rest 60 sec
Band Rotation Speed
3 sets × 15 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power
Maintained Intensity — upper-body consolidation, intensity held just below peak.
50 min6 exercises
Medicine Ball Chest Pass
3 sets × 10 reps · Rest 60 sec
Landmine Press
3 sets × 8 each · Rest 60 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 90 sec
Single-Arm Cable Row
3 sets × 10 each · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 45 sec
Wrist Roller
2 sets × 3 each direction · Rest 60 sec
Speed Integration
Maintained Intensity — integration consolidation, intensity held just below peak.
45 min5 exercises
Med Ball Golf Swing Simulation
3 sets × 10 each · Rest 60 sec
Step and Rotate Throws
3 sets × 8 each · Rest 60 sec
Jump to Rotation
3 sets × 6 each · Rest 90 sec
Band Resisted Rotation
3 sets × 12 each · Rest 45 sec
90/90 Hip Switches
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Week 10
Lower Body Explosion (Peak Light)
Peak Light — lower-body work in peak-light shape — fewer sets, sharper reps, lower fatigue.
40 min6 exercises
Trap Bar Jump
3 sets × 3 reps · Rest 120 sec
Box Squat
3 sets × 5 reps · Rest 120 sec
Kettlebell Swings
3 sets × 10 reps · Rest 60 sec
Lateral Bounds
3 sets × 6 each · Rest 60 sec
Hip Thrusts
3 sets × 8 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 3 each · Rest 90 sec
Rotational Speed (Peak Light)
Peak Light — rotational work in peak-light shape — fresh, fast, low-volume.
35 min6 exercises
Medicine Ball Rotational Slam
3 sets × 6 each · Rest 60 sec
Cable Woodchop Speed
3 sets × 8 each · Rest 45 sec
Rotational Med Ball Scoop Toss
3 sets × 6 each · Rest 60 sec
Landmine Rotation
3 sets × 8 each · Rest 60 sec
Kneeling Rotation Throws
3 sets × 6 each · Rest 60 sec
Band Rotation Speed
3 sets × 12 each · Rest 30 sec
Rest Day
Rest day — full recovery between power sessions.
0Upper Body Power (Peak Light)
Peak Light — upper-body work in peak-light shape — quality over quantity.
35 min6 exercises
Medicine Ball Chest Pass
3 sets × 8 reps · Rest 60 sec
Landmine Press
3 sets × 6 each · Rest 60 sec
Plyometric Push-ups
3 sets × 6 reps · Rest 90 sec
Single-Arm Cable Row
3 sets × 8 each · Rest 60 sec
Face Pulls
3 sets × 12 reps · Rest 45 sec
Wrist Roller
2 sets × 2 each direction · Rest 45 sec
Speed Integration (Peak Light)
Peak Light — integration work in peak-light shape — sharp full-kinetic-chain reps with lower fatigue.
30 min5 exercises
Med Ball Golf Swing Simulation
3 sets × 8 each · Rest 60 sec
Step and Rotate Throws
3 sets × 6 each · Rest 60 sec
Jump to Rotation
3 sets × 4 each · Rest 90 sec
Band Resisted Rotation
3 sets × 10 each · Rest 45 sec
90/90 Hip Switches
3 sets × 6 each · Rest 30 sec
Rest Day
Rest Day