Unlocking Your Golf Potential: A Journey Through Strength Training with PGA Pros
Image: Courtesy of David Sundberg
In the competitive world of golf, understanding the physical demands of the sport is crucial for any aspiring player. In my quest to enhance my game this year, I encountered a critical truth: improving my driving distance would necessitate dedicating time to the gym. While this revelation may appear evident to many, I had previously believed that refining my swing technique and incorporating speed drills would suffice. However, the insights I gained confirmed that embracing structured strength training is an invaluable asset that cannot be overlooked.
The Importance of Strength Training in Golf
Mike Carroll, a well-respected strength and conditioning coach and the founder of Fit for Golf, summarized it perfectly: “Think of it like upgrading your engine.” For someone who hadn’t stepped inside a gym for over a decade, this approach was daunting yet intriguing. My eagerness for more clubhead speed propelled me toward this unfamiliar territory of strength training, marking the beginning of a transformative journey.
Initial Steps: Finding a Structured Program
Initially, my gym visits lacked direction; I would alternate between leg workouts and upper body exercises without any clear plan. While these sessions helped acclimatize my body, I quickly realized that I needed a structured approach to see actual gains on the golf course. That’s when I connected with David Sundberg, a strength and conditioning coach who trains elite PGA Tour players like Xander Schauffele and Patrick Cantlay.
David emphasized that regardless of one’s skill level, the foundation for generating clubhead speed remains consistent: moving efficiently and building strength. “Whether you’re a Tour player or a recreational golfer, the principles are the same,” he explained. This clarity set the stage for me to embark on a tailored fitness journey, designed specifically to enhance my performance.
Developing an Effective Training Plan
With David Sundberg’s expertise, we crafted a five-week basic strength training regimen aimed at boosting my swing speed. Following his guidance, I embarked on a disciplined routine that incorporated the essential principles of strength and stability. This plan didn’t just focus on increasing muscle mass; it aimed to enhance the functional strength that directly correlates with a powerful golf swing.
Upon beginning the program, I was skeptical about the potential benefits. The exercises seemed surprisingly accessible, and after the first week, I even voiced to my girlfriend that they felt “easy.” However, as I soon learned, the effectiveness of a strength program isn’t measured by how challenging it appears but by how it targets the right muscle groups for optimal swing mechanics.
The Significance of Progressive Overload
David elaborated on the program’s structured design, stressing the concept of progressive overload: slowly increasing weights and intensity over time. His approach included specific sets, repetitions, and weight adjustments each week, ensuring consistent stimulation of my muscles while allowing for recovery. This carefully planned progression is crucial for physical adaptation and strength enhancements without risking injury.
The regular feedback and adjustments to the workouts kept me engaged while enabling steady improvements. I quickly realized that consistent strength training not only fortified my body but also prepared me for more explosive movements essential for golf.
Witnessing the Results
After diligently following the basic strength program for several weeks, the results began to speak for themselves. Before this journey, my swing speed had plateaued at around 100 mph, and my ball speed peaked at 150 mph. Despite initial training efforts, I had struggled to break through these numbers.
However, as I implemented Sundberg’s program, I witnessed a remarkable transformation. Within just a month, my maximum swing speed surged to 105 mph, accompanied by a ball speed of up to 154 mph. Although not elite levels, these gains were exciting and stood testament to the efficacy of structured strength training in improving overall performance.
Embracing the Offseason
With the arrival of winter in New York City, the golf season came to a close. While many dread the winter months for disrupting their golf routine, I opted to utilize this time to further bolster my physical conditioning. Reflecting on last offseason’s focus on technical skills, I resolved that this winter would be dedicated to enhancing my physical attributes.
As I prepared for the offseason, I consulted with David Sundberg once more. He crafted an offseason plan that integrates strength, stability, and conditioning exercises tailored for golfers. I eagerly anticipate applying my fitness improvements and technical skills when the golf season resumes.
Tailored Strength Routine for Golfers
If you’re eager to experience similar gains in your own golf journey, consider implementing a strength routine designed for golfers. The following three-day program emphasizes foundational strength while reducing fatigue risk—a crucial aspect for golfers across all skill levels.
Day 1: Lower Body Focus
Warm-Up (5–10 minutes of light cardio):
- Half-Kneeling Hip Flexor Stretch
- 90/90 Hip Rotations
- Glute Bridge with Band Abduction
Strength Block:
- Rear-Foot Elevated Split Squat (3×8-12)
- Single-Leg Romanian Deadlift (3×8-12)
- Core & Stability Circuit:
- Mini-Band Lateral Walks
- Half-Kneeling Anti-Rotation Press
Day 2: Upper Body Focus
Warm-Up:
- Wall Slides
- Light Band External Rotations
Strength Block:
- Dumbbell Incline Bench Press (3×8-12)
- Two-Arm Prone DB Row (3×8-12)
- Core Exercises:
- Side Plank
- Bird Dog
Day 3: Full Body Integration
Warm-Up:
- Wall Slides
- Cat-Cow to T-Spine Rotation
- Strength Block:
- Half-Kneeling Landmine Press (3×8-10)
- Goblet Squat to Box (3×8-12)
Incorporating these exercises, along with the principles of progressive overload and tailored workouts, can help any golfer increase strength, clubhead speed, and overall performance on the course. The journey may be challenging, but the rewards are undoubtedly in reach for those willing to commit to their fitness.
Conclusion: Ready for the Season Ahead
As I look forward to the upcoming golf season, I am filled with optimism and excitement about the potential that lies ahead. With the combination of improved physical conditioning and refined technical skills from last offseason, I feel well-prepared to tackle whatever challenges the course presents.
Armed with a personalized offseason training regimen from David Sundberg, I am committed to maximizing my strength gains and continuing my upward trajectory in golf. If you aspire to elevate your game, investing time in strength training could be your key to overcoming plateaus and achieving new personal bests on the golf course.
For a comprehensive strength training plan specifically designed for golfers, check out David Sundberg’s program and start transforming your golf game today!
In your pursuit of excellence and improvement in golf, never underestimate the power of strength training and the expertise of seasoned professionals. Your journey may have just begun, but the potential for growth is limitless.
