Program · 6 weeks
Golf Power
Six weeks of hip strength, trunk control and rotation for a faster swing.
- 3 sessions a week
- Regular
- With Cole, an AI coach
Music: Lunch Counter by Tres Amigos
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
Club speed comes from strong legs and hips passing force through a stable trunk, so you build glute and hamstring strength and core control first, then add jumps and fast rotation. A hips and upper back mobility session sits between the two hard days every week, because a swing needs both turn and strength. Week 4 is lighter so your back and hips recover.
- For
- Golfers who want more distance and a steadier swing
- Kit
- Dumbbell, Bench, Mat, Band
Week by week
Week 1Strength base
- Glutes and Hamstrings20 minThe engine of the swing
- Hips and Spine12 min
- Core14 minResist movement before you create it
Week 2Add speed
- Swing Power26 minFast on the jumps and chops
- Hips and Spine12 min
- Glutes and Hamstrings20 min
Week 3Power and control
- Swing Power26 min
- Hips and Spine12 min
- Core14 min
Week 4Lighter week
- Swing Power26 minSame speed, stop well short of tired
- Hips and Spine12 min
- Morning Mobility8 min
Week 5Heavier hinge
- Swing Power26 min
- Hips and Spine12 min
- Glutes and Hamstrings20 minHeavier on the deadlifts if form holds
Week 6Take it to the course
- Swing Power26 min
- Hips and Spine12 minGood before a round, too
- Core14 min