Golf Performance Elite
Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.
Clubhead speed development
Advanced power training
Stamina for long rounds
Explosive rotational power
Advanced mobility protocols
Program Details
Who Is This For?
Week 1
Lower Body Power
Build the ground-up power that drives distance. Strong legs and explosive hips are the foundation of a powerful swing.
65 min7 exercises
Trap Bar Deadlift
4 sets × 5 reps · Rest 150 sec
Front Squat
4 sets × 6 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Hip Thrusts
4 sets × 10 reps · Rest 90 sec
Jump Squats
3 sets × 8 reps · Rest 90 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Sled Push
3 sets × 30m · Rest 120 sec
Upper Body & Core
Shoulder stability, back strength, and rotational power. The upper body connects the power from your legs to the club.
60 min7 exercises
Landmine Press
4 sets × 8 each · Rest 90 sec
Weighted Pull-ups
4 sets × 6 reps · Rest 120 sec
Cable Woodchops
4 sets × 10 each · Rest 60 sec
Medicine Ball Slam
3 sets × 10 reps · Rest 60 sec
Face Pulls
4 sets × 15 reps · Rest 45 sec
Hanging Leg Raises
3 sets × 12 reps · Rest 60 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Rest Day
Recovery and mobility work
0Speed & Explosiveness
Develop the fast-twitch muscle fibers and explosive power that translate directly to clubhead speed.
55 min7 exercises
Box Jumps
4 sets × 6 reps · Rest 90 sec
Medicine Ball Rotational Throws
4 sets × 8 each · Rest 60 sec
Kettlebell Swings
4 sets × 12 reps · Rest 60 sec
Plyo Push-ups
3 sets × 8 reps · Rest 90 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Sprint Starts
4 sets × 10m · Rest 90 sec
Rotational Med Ball Scoop Toss
3 sets × 8 each · Rest 60 sec
Stability & Mobility
Active recovery focused on maintaining mobility and building the stability needed for consistent ball striking.
45 min6 exercises
Thoracic Spine Rotations
3 sets × 10 each · Rest 30 sec
90/90 Hip Transitions
3 sets × 8 each · Rest 30 sec
Turkish Get-up
3 sets × 3 each · Rest 60 sec
Single-Leg RDL to Row
3 sets × 8 each · Rest 60 sec
Pallof Walkouts
3 sets × 8 each · Rest 45 sec
Prone Y-T-W-L Raises
3 sets × 6 each · Rest 45 sec
Rest Day
Rest Day