My training
How I train.
This is the plan I follow. It’s one of the programs from Links Health & Performance, so what I do for others is what I do myself.
The thinking
Strength, then speed, then ease.
1
Build the base
Heavy lower-body and pressing work gives me a strong base to swing from.
2
Turn it into speed
Explosive rotational work, jumps and throws teach that strength to move fast and in sequence.
3
Keep control
Single-leg, core and hip stability work keeps the movement controlled when the swing gets quick.
4
Earn the stretch
Get ease of movement first, then stretch that movement. I never stretch cold.
The sessions
What a week looks like.
Gym session
Warm-up: plyometrics, rowing, reformer rotations and a standing glute series.
Superset 1
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Hex bar squat | 80–90% of max | 3 × 10–12 | Lighter if tight |
| Bench press | 80–90% of max | 3 × 10–12 | Warm up first |
| Kneeling rotation | 11.3 kg | 3 × 10–12 | Stable lower half |
Superset 2
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Landmine rotations | Heavy, explosive | 3 × 10–12 | Lighter if tight |
| Landmine lift and push | Heavy, explosive | 3 × 10–12 | Speed |
| Max box jumps | Bodyweight | 3 × 10–12 | Don’t rush between jumps |
Superset 3
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Farmer’s carry and B-stance deadlift | Max effort | 6 × (5 × 1) | Feel the burn in your forearms |
| Golf rotational jumps | Bodyweight, max effort | 3 × 6–8 | Sink slowly, then launch |
| Single-leg internal rotation pulley | Max, with control | 3 × 10–12 | Shoulder low |
Balance and control
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Rotational lunge slams | Control | 3 × 10–12 | Control and speed |
| Swiss ball Copenhagens | Bodyweight | 3 × 10–12 | Control and hold |
| Single-leg overhead RDL | As heavy as I can control | 3 × 8–10 | Control throughout |
Home session
Warm-up: plyometrics, mobility and stretching.
Superset 1
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Overhead extension and deadbug | 15 kg | 3 × 10–12 | Warm up with a lighter weight |
| Offset glute bridge | Bodyweight | 3 × 10–12 | Elevate feet when able |
| Single-leg bicep curl to overhead press | 12.5 kg | 3 × 10–12 | Control the core |
Superset 2
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Single-leg control rotation | Green band | 3 × 10–12 | Stand tall, knee forward |
| Pallof rotation lunges | Green band | 3 × 10–12 | Stable lower half |
| Jefferson curl | 4–10 kg kettlebell | 3 × 6–10 | Slowly roll through the spine |
Superset 3
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Swiss ball or block leg rotations | Bodyweight | 3 × 20 bilateral | Lighter if tight |
| Swiss ball deadbugs | Bodyweight | 3 × 20 bilateral | Split legs and arms if sore |
| Swiss or stable Copenhagens | Bodyweight | 3 × 10–12 | Make sure the Swiss ball is pumped up |
Stretch and speed
| Exercise | Load | Sets × reps | Notes |
|---|---|---|---|
| Banded thread-the-needle holds | Blue band | 3 × 5–6 | Lower the shoulder for more stretch |
| Superman extension and rotation | 2 kg | 3 × 10–12 | On a bench |
| Deep curtsy lunge or sliders | Bodyweight | 3 × 10–12 | Focus on deep hip stability |
| Rotational medicine ball slams | 6 kg | 3 × 8–10 |
Stretching and mobility
The goal is ease of movement first, then stretching that movement. Don’t stretch cold.
| Stretch | Time or reps | Notes |
|---|---|---|
| Get the body warm first | 1–2 minutes | Cardio, jump around, anything |
| Lumbar rotations | 10–12 reps | Feet together |
| Hip 90-90s | 10–20 reps | Go further with each pass |
| Hip internal rotations | 10–15 reps | In the 90-90 position |
| Hip flexor lunges and hamstring | 10–20 reps | Don’t force it |
| Seated glute stretches | 3 × 20 seconds | Active or static |
| Seated lumbar and lat stretch | 3 × 20 seconds | Push forward and away |
| Golf posture lumbar-spine sequencing | 10–20 reps | Rhythmic |
| Thread the needle | 10–15 reps | Lower into the shoulder |
| Book openers | 10–15 reps | Squeeze something between the knees for stability |
| Wide four-point sink and lift | 10–15 reps | Single-leg foot lift into external rotation |
| Golf hip rotations | Until it feels easy | Standing with a club |
| Golf pelvic tilts | Until it feels easy | Standing with a club |
| Standing rotation and press away | 8–10 reps | With or without a club |
| Step and swing | 5–10 reps | On the course |
A note
This is my plan, not yours.
I’m sharing it as an example of how I think about training for golf. Your program should be built around your own assessment, your history and your goals.