Golf Power Drive
A comprehensive 12-week golf-specific strength block built to support clubhead speed, rotational power, hip mobility, and swing durability. Built around the kinetic chain — strong legs, explosive hips, powerful core rotation, stable shoulders — and progressed through accumulation, intensification, and power-realization phases with a deload at week 5 and a taper at week 12.
Rotational power and clubhead-speed support
Hip mobility for swing mechanics
Core stability and force transfer
Shoulder health and durability
Single-leg balance for weight transfer
Program Details
Who Is This For?
Week 1
Rotational Power
Supports rotational power and core control for the swing. Focus on core anti-rotation and rotation patterns.
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 12 each side · Rest 60 sec
Medicine Ball Rotational Throws
3 sets × 10 each side · Rest 45 sec
Pallof Press
3 sets × 12 each side · Rest 45 sec
Russian Twists
3 sets × 20 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 10 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each side · Rest 60 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Supports leg drive and hip power for swing mechanics. Strong glutes and mobile hips support clubhead speed development.
60 min7 exercises
Goblet Squat
4 sets × 10 reps · Rest 90 sec
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Single-Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Lateral Lunges
3 sets × 10 each · Rest 60 sec
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Box Jumps
3 sets × 8 reps · Rest 90 sec
Rest Day
Recovery - consider light stretching or a round of golf
0Upper Body & Stability
Shoulder stability, back strength, and grip endurance. Build the durability that supports a consistent swing.
50 min7 exercises
Face Pulls
4 sets × 15 reps · Rest 45 sec
Cable External Rotation
3 sets × 12 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 10 each · Rest 60 sec
Push-ups
3 sets × 15 reps · Rest 45 sec
Farmers Carry
3 sets × 40m · Rest 60 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 15 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 2
Rotational Power
Phase 1 — Accumulation — supports rotational power and core control for the swing
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 12 each side · Rest 60 sec
Medicine Ball Rotational Throws
3 sets × 10 each side · Rest 45 sec
Pallof Press
3 sets × 12 each side · Rest 45 sec
Russian Twists
3 sets × 22 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 10 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each side · Rest 60 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 1 — Accumulation — supports leg drive and hip power for swing mechanics
60 min7 exercises
Goblet Squat
4 sets × 10 reps · Rest 90 sec
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Single-Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Lateral Lunges
3 sets × 10 each · Rest 60 sec
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Box Jumps
3 sets × 8 reps · Rest 90 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 1 — Accumulation — shoulder stability, back strength, and grip endurance
50 min7 exercises
Face Pulls
4 sets × 15 reps · Rest 45 sec
Cable External Rotation
3 sets × 12 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 10 each · Rest 60 sec
Push-ups
3 sets × 15 reps · Rest 45 sec
Farmers Carry
3 sets × 45m · Rest 60 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 15 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 3
Rotational Power
Phase 1 — Accumulation — supports rotational power and core control for the swing
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 12 each side · Rest 60 sec
Medicine Ball Rotational Throws
3 sets × 10 each side · Rest 45 sec
Pallof Press
3 sets × 14 each side · Rest 45 sec
Russian Twists
3 sets × 24 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 12 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each side · Rest 60 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 1 — Accumulation — supports leg drive and hip power for swing mechanics
60 min7 exercises
Goblet Squat
4 sets × 10 reps · Rest 90 sec
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Single-Leg Romanian Deadlift
3 sets × 10 each · Rest 60 sec
Lateral Lunges
3 sets × 12 each · Rest 60 sec
Glute Bridges
3 sets × 16 reps · Rest 45 sec
Clamshells with Band
3 sets × 16 each · Rest 30 sec
Box Jumps
3 sets × 8 reps · Rest 90 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 1 — Accumulation — shoulder stability, back strength, and grip endurance
50 min7 exercises
Face Pulls
4 sets × 16 reps · Rest 45 sec
Cable External Rotation
3 sets × 14 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 10 each · Rest 60 sec
Push-ups
3 sets × 17 reps · Rest 45 sec
Farmers Carry
3 sets × 50m · Rest 60 sec
Prone Y-T-W Raises
3 sets × 10 each position · Rest 45 sec
Wrist Curls
2 sets × 17 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 4
Rotational Power
Phase 1 — Accumulation — supports rotational power and core control for the swing
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 12 each side · Rest 60 sec
Medicine Ball Rotational Throws
3 sets × 10 each side · Rest 45 sec
Pallof Press
3 sets × 14 each side · Rest 45 sec
Russian Twists
3 sets × 24 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 12 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each side · Rest 60 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 1 — Accumulation — supports leg drive and hip power for swing mechanics
60 min7 exercises
Goblet Squat
4 sets × 10 reps · Rest 90 sec
Romanian Deadlift
4 sets × 8 reps · Rest 90 sec
Single-Leg Romanian Deadlift
3 sets × 10 each · Rest 60 sec
Lateral Lunges
3 sets × 12 each · Rest 60 sec
Glute Bridges
3 sets × 16 reps · Rest 45 sec
Clamshells with Band
3 sets × 16 each · Rest 30 sec
Box Jumps
3 sets × 8 reps · Rest 90 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 1 — Accumulation — shoulder stability, back strength, and grip endurance
50 min7 exercises
Face Pulls
4 sets × 16 reps · Rest 45 sec
Cable External Rotation
3 sets × 14 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 10 each · Rest 60 sec
Push-ups
3 sets × 17 reps · Rest 45 sec
Farmers Carry
3 sets × 50m · Rest 60 sec
Prone Y-T-W Raises
3 sets × 10 each position · Rest 45 sec
Wrist Curls
2 sets × 17 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 5
Rotational Power
Deload Week — light rotational work, technique focus
55 min6 exercises
Cable Woodchops (High to Low)
2 sets × 10 each side · Rest 60 sec
Medicine Ball Rotational Throws
2 sets × 8 each side · Rest 60 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Russian Twists
2 sets × 16 reps · Rest 45 sec
Dead Bug with Rotation
2 sets × 8 each side · Rest 45 sec
Half-Kneeling Cable Chop
2 sets × 8 each side · Rest 60 sec
Rest Day
Recovery week — extra rest, mobility, stretching
0Lower Body Power
Deload Week — reduced volume, mobility focus
60 min7 exercises
Goblet Squat
3 sets × 8 reps · Rest 90 sec
Romanian Deadlift
3 sets × 6 reps · Rest 90 sec
Single-Leg Romanian Deadlift
2 sets × 6 each · Rest 60 sec
Lateral Lunges
2 sets × 8 each · Rest 60 sec
Glute Bridges
2 sets × 12 reps · Rest 45 sec
Clamshells with Band
2 sets × 12 each · Rest 30 sec
Box Jumps
2 sets × 6 reps · Rest 90 sec
Rest Day
Deload day — consider an easy round of golf
0Upper Body & Stability
Deload Week — light upper-body recovery work
50 min7 exercises
Face Pulls
2 sets × 12 reps · Rest 45 sec
Cable External Rotation
2 sets × 10 each · Rest 45 sec
Single-Arm Dumbbell Row
2 sets × 8 each · Rest 60 sec
Push-ups
2 sets × 12 reps · Rest 45 sec
Farmers Carry
2 sets × 30m · Rest 60 sec
Prone Y-T-W Raises
2 sets × 6 each position · Rest 45 sec
Wrist Curls
2 sets × 12 reps · Rest 30 sec
Rest Day
Light walking or yoga
0Rest Day
Full rest
0Week 6
Rotational Power
Phase 2 — Specific Preparation — supports rotational power and core control for the swing
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 12 each side · Rest 60 sec
Medicine Ball Rotational Throws
3 sets × 8 each side · Rest 60 sec
Pallof Press
3 sets × 12 each side · Rest 45 sec
Russian Twists
3 sets × 20 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 10 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each side · Rest 75 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 2 — Specific Preparation — heavier compound lower-body, longer rest
60 min7 exercises
Goblet Squat
4 sets × 10 reps · Rest 120 sec
Romanian Deadlift
4 sets × 8 reps · Rest 120 sec
Single-Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Lateral Lunges
3 sets × 10 each · Rest 60 sec
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Box Jumps
3 sets × 6 reps · Rest 120 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 2 — Specific Preparation — heavier rowing, longer carries
50 min7 exercises
Face Pulls
4 sets × 15 reps · Rest 45 sec
Cable External Rotation
3 sets × 12 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 10 each · Rest 75 sec
Push-ups
3 sets × 15 reps · Rest 45 sec
Farmers Carry
3 sets × 45m · Rest 75 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 15 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 7
Rotational Power
Phase 2 — Specific Preparation — supports rotational power and core control for the swing
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 10 each side · Rest 75 sec
Medicine Ball Rotational Throws
3 sets × 8 each side · Rest 75 sec
Pallof Press
3 sets × 12 each side · Rest 45 sec
Russian Twists
3 sets × 20 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 10 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each side · Rest 75 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 2 — Specific Preparation — heavier compound lower-body, longer rest
60 min7 exercises
Goblet Squat
4 sets × 8 reps · Rest 120 sec
Romanian Deadlift
4 sets × 6 reps · Rest 120 sec
Single-Leg Romanian Deadlift
3 sets × 8 each · Rest 75 sec
Lateral Lunges
3 sets × 10 each · Rest 60 sec
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Box Jumps
3 sets × 6 reps · Rest 120 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 2 — Specific Preparation — heavier rowing, longer carries
50 min7 exercises
Face Pulls
4 sets × 15 reps · Rest 45 sec
Cable External Rotation
3 sets × 12 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 8 each · Rest 75 sec
Push-ups
3 sets × 15 reps · Rest 45 sec
Farmers Carry
3 sets × 50m · Rest 75 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 15 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 8
Rotational Power
Phase 2 — Specific Preparation — supports rotational power and core control for the swing
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 10 each side · Rest 75 sec
Medicine Ball Rotational Throws
3 sets × 6 each side · Rest 90 sec
Pallof Press
3 sets × 12 each side · Rest 45 sec
Russian Twists
3 sets × 20 reps · Rest 45 sec
Dead Bug with Rotation
3 sets × 10 each side · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 8 each side · Rest 90 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 2 — Specific Preparation — heavier compound lower-body, longer rest
60 min7 exercises
Goblet Squat
4 sets × 6 reps · Rest 150 sec
Romanian Deadlift
4 sets × 5 reps · Rest 150 sec
Single-Leg Romanian Deadlift
3 sets × 6 each · Rest 75 sec
Lateral Lunges
3 sets × 8 each · Rest 75 sec
Glute Bridges
3 sets × 12 reps · Rest 60 sec
Clamshells with Band
3 sets × 12 each · Rest 30 sec
Box Jumps
3 sets × 5 reps · Rest 150 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 2 — Specific Preparation — heavier rowing, longer carries
50 min7 exercises
Face Pulls
4 sets × 12 reps · Rest 60 sec
Cable External Rotation
3 sets × 10 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 6 each · Rest 90 sec
Push-ups
3 sets × 12 reps · Rest 60 sec
Farmers Carry
3 sets × 60m · Rest 90 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 12 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 9
Rotational Power
Phase 3 — Power Realization — max-velocity rotational work, longer rest between throws
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 8 each side · Rest 90 sec
Medicine Ball Rotational Throws
3 sets × 5 each side · Rest 120 sec
Pallof Press
3 sets × 10 each side · Rest 60 sec
Russian Twists
3 sets × 16 reps · Rest 60 sec
Dead Bug with Rotation
3 sets × 8 each side · Rest 60 sec
Half-Kneeling Cable Chop
3 sets × 6 each side · Rest 90 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 3 — Power Realization — power-strength complex, lighter weights faster intent
60 min7 exercises
Goblet Squat
4 sets × 8 reps · Rest 120 sec
Romanian Deadlift
4 sets × 6 reps · Rest 120 sec
Single-Leg Romanian Deadlift
3 sets × 6 each · Rest 75 sec
Lateral Lunges
3 sets × 8 each · Rest 75 sec
Glute Bridges
3 sets × 12 reps · Rest 45 sec
Clamshells with Band
3 sets × 12 each · Rest 30 sec
Box Jumps
3 sets × 5 reps · Rest 150 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 3 — Power Realization — moderate upper-body, focus on shoulder durability
50 min7 exercises
Face Pulls
4 sets × 12 reps · Rest 45 sec
Cable External Rotation
3 sets × 10 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 8 each · Rest 75 sec
Push-ups
3 sets × 12 reps · Rest 45 sec
Farmers Carry
3 sets × 40m · Rest 75 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 12 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 10
Rotational Power
Phase 3 — Power Realization — max-velocity rotational work, longer rest between throws
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 8 each side · Rest 90 sec
Medicine Ball Rotational Throws
3 sets × 5 each side · Rest 120 sec
Pallof Press
3 sets × 10 each side · Rest 60 sec
Russian Twists
3 sets × 16 reps · Rest 60 sec
Dead Bug with Rotation
3 sets × 8 each side · Rest 60 sec
Half-Kneeling Cable Chop
3 sets × 6 each side · Rest 90 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 3 — Power Realization — power-strength complex, lighter weights faster intent
60 min7 exercises
Goblet Squat
4 sets × 6 reps · Rest 150 sec
Romanian Deadlift
4 sets × 5 reps · Rest 150 sec
Single-Leg Romanian Deadlift
3 sets × 6 each · Rest 75 sec
Lateral Lunges
3 sets × 8 each · Rest 75 sec
Glute Bridges
3 sets × 12 reps · Rest 60 sec
Clamshells with Band
3 sets × 12 each · Rest 30 sec
Box Jumps
4 sets × 5 reps · Rest 180 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 3 — Power Realization — moderate upper-body, focus on shoulder durability
50 min7 exercises
Face Pulls
4 sets × 12 reps · Rest 60 sec
Cable External Rotation
3 sets × 10 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 6 each · Rest 90 sec
Push-ups
3 sets × 12 reps · Rest 60 sec
Farmers Carry
3 sets × 50m · Rest 90 sec
Prone Y-T-W Raises
3 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 12 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 11
Rotational Power
Phase 3 — Power Realization — max-velocity rotational work, longer rest between throws
55 min6 exercises
Cable Woodchops (High to Low)
3 sets × 6 each side · Rest 120 sec
Medicine Ball Rotational Throws
3 sets × 4 each side · Rest 150 sec
Pallof Press
3 sets × 10 each side · Rest 60 sec
Russian Twists
3 sets × 16 reps · Rest 60 sec
Dead Bug with Rotation
3 sets × 8 each side · Rest 60 sec
Half-Kneeling Cable Chop
3 sets × 6 each side · Rest 120 sec
Rest Day
Recovery and mobility work
0Lower Body Power
Phase 3 — Power Realization — power-strength complex, lighter weights faster intent
60 min7 exercises
Goblet Squat
4 sets × 5 reps · Rest 150 sec
Romanian Deadlift
4 sets × 4 reps · Rest 150 sec
Single-Leg Romanian Deadlift
3 sets × 5 each · Rest 90 sec
Lateral Lunges
3 sets × 6 each · Rest 90 sec
Glute Bridges
3 sets × 10 reps · Rest 60 sec
Clamshells with Band
3 sets × 10 each · Rest 30 sec
Box Jumps
3 sets × 4 reps · Rest 180 sec
Rest Day
Recovery — consider light stretching or a round of golf
0Upper Body & Stability
Phase 3 — Power Realization — moderate upper-body, focus on shoulder durability
50 min7 exercises
Face Pulls
4 sets × 10 reps · Rest 60 sec
Cable External Rotation
3 sets × 8 each · Rest 60 sec
Single-Arm Dumbbell Row
4 sets × 5 each · Rest 90 sec
Push-ups
3 sets × 10 reps · Rest 60 sec
Farmers Carry
3 sets × 40m · Rest 90 sec
Prone Y-T-W Raises
3 sets × 6 each position · Rest 45 sec
Wrist Curls
2 sets × 10 reps · Rest 30 sec
Rest Day
Active recovery - light walking or mobility
0Rest Day
Full rest or play golf
0Week 12
Rotational Power
Taper Week — light rotational maintenance
55 min6 exercises
Cable Woodchops (High to Low)
2 sets × 8 each side · Rest 90 sec
Medicine Ball Rotational Throws
2 sets × 5 each side · Rest 120 sec
Pallof Press
2 sets × 10 each side · Rest 45 sec
Russian Twists
2 sets × 16 reps · Rest 45 sec
Dead Bug with Rotation
2 sets × 8 each side · Rest 45 sec
Half-Kneeling Cable Chop
2 sets × 8 each side · Rest 90 sec
Rest Day
Pre-competition rest — easy walking, no fatigue
0Lower Body Power
Taper Week — pre-competition leg taper
60 min7 exercises
Goblet Squat
3 sets × 8 reps · Rest 90 sec
Romanian Deadlift
3 sets × 6 reps · Rest 90 sec
Single-Leg Romanian Deadlift
2 sets × 6 each · Rest 60 sec
Lateral Lunges
2 sets × 8 each · Rest 60 sec
Glute Bridges
2 sets × 12 reps · Rest 45 sec
Clamshells with Band
2 sets × 12 each · Rest 30 sec
Box Jumps
2 sets × 5 reps · Rest 120 sec
Rest Day
Pre-competition — light walking or putting practice
0Upper Body & Stability
Taper Week — pre-competition upper-body taper
50 min7 exercises
Face Pulls
3 sets × 12 reps · Rest 45 sec
Cable External Rotation
2 sets × 10 each · Rest 45 sec
Single-Arm Dumbbell Row
3 sets × 8 each · Rest 60 sec
Push-ups
2 sets × 12 reps · Rest 45 sec
Farmers Carry
2 sets × 40m · Rest 60 sec
Prone Y-T-W Raises
2 sets × 8 each position · Rest 45 sec
Wrist Curls
2 sets × 12 reps · Rest 30 sec
Rest Day
Active recovery — easy walking only
0Rest Day
Full rest before competition
0