How Your Programming Should Look Different as a Golfer
Jan 16, 2025
Golf is a very unique sport in that it doesn’t require running, jumping, or significant cardiovascular conditioning. However, there are very specific things that are particular to golf and the golf swing that need to be addressed in order for you to play your best and shoot low scores. Below are the minimum requirements for each category:
- Flexibility/Mobility
- Hips
- Internal and external rotation
- Trunk rotation (neck, mid back, low back)
- Shoulder
- External rotation
- Strength
- Hips
- Trunk
- Power
- Swing speed
These particular areas are what you need to work on but how you need to work on them is equally important. Here are some important parameters to consider when training specifically for golf.
- Flexibility - If you have mobility and flexibility issues you need to be performing specific exercises for those deficits every day and possibly multiple times per day depending on your level of immobility. If you’re performing a generic stretching routine that isn’t specific to your needs, you’re likely wasting time.
- Strength - If you’re someone who needs to get stronger, you need to develop a strength training routine that consists of the following:
- 2-3 sessions per week
- 1-2 rest days between sessions
- Include compound movements for upper and lower body
- The intensity of exercises are near failure but not all the way to failure
- Progressive overload of all exercises
- Power - When talking about power in golf we are talking about swing speed. You don’t just happen upon swing speed. It requires the following parameters are met:
- Swing something around the weight of your driver to train (it can be your actual driver or a swing speed training aid)
- Intensity has to be 100% or as hard as you can swing
- 2-3 sessions per week of 2-4 sets of 5-10 all out swings
- At least 1 day of rest between sessions
Also, if you’re someone looking to get into training but don’t know where to start, or you’re dealing with any sort of injury limiting you from doing the things you love, give Athletes' Potential in Decatur, Brookhaven, or Johns Creek a call at 470-355-2106, or fill out a contact request form at the link below and we will reach out to you.
All the best,
Dr. Caleb
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