Full Body Strength Training for Golfers
Purchase Plan
Total cost: $30.00

Full Body Strength Training for Golfers

6 Weeks / 4 Days per Week / Intermediate

Why Purchase

This full body strength training plan focuses on sport-specific progressions to prepare you for the rigor of golf rounds and season-long demands to play competitive golf. Strength, stability, speed, and explosive power are just a few skills you will enhance with this full body training plan. You ... more

This full body strength training plan focuses on sport-specific progressions to prepare you for the rigor of golf rounds and season-long demands to play competitive golf. Strength, stability, speed, and explosive power are just a few skills you will enhance with this full body training plan. You will need access to our performance pack and a gym to train efficiently and effectively.

Let's take your training and your game to the next level.
#TrainHardSwingEasy

Full Body Strength Training for Golfers
Purchase Plan
Total cost: $30.00

Full Body Strength Training for Golfers

6 Weeks / 4 Days per Week / Intermediate

Full Body Strength Training for Golfers

6 Weeks / 4 Days per Week / Intermediate

Why Purchase

This full body strength training plan focuses on sport-specific progressions to prepare you for the rigor of golf rounds and season-long demands to play competitive golf. Strength, stability, speed, and explosive power are just a few skills you will enhance with this full body training plan. You ... more

This full body strength training plan focuses on sport-specific progressions to prepare you for the rigor of golf rounds and season-long demands to play competitive golf. Strength, stability, speed, and explosive power are just a few skills you will enhance with this full body training plan. You will need access to our performance pack and a gym to train efficiently and effectively.

Let's take your training and your game to the next level.
#TrainHardSwingEasy

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Foundational Movements
notes & alternates

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 5 reps, 00:20 rest
 1 5 00:20 WarmUp
1 sets, 8 reps, 00:20 rest
 1 8 00:20 WarmUp
Quads / Beginner
1 sets, 5 reps, 00:20 rest
 1 5 00:20 WarmUp
--
--
3 sets, 10 reps00:00:10, 00:20 rest
 3 00:00:10 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 5 reps, 00:30 rest
 3 5 00:30 Strength Set 1 -- 3 rds
--
--
3 sets, 6 reps00:00:15, 00:20 rest
 3 00:00:15 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 00:20 Finisher -- 3 rds
--
--
3 sets, 16 reps, 00:20 rest
 3 16 00:20 Finisher -- 3 rds
--
--
1 sets, 8 reps00:00:10, 00:20 rest
 1 8 00:20 Finisher -- 3 rds
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and... more

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and sets to help guide you through the strength movements and exercise techniques. Follow the plan as close as possible for the best results.

I believe that establishing a strength baseline is the most important part of a sport-specific training program. This golf specific training program will help with establishing your athletic base for golf, building your cardiovascular system, and developing explosive strength that translates to your golf swing.

For this plan you will need access to a gym and the following modalities:
-Dumbbells (light, medium, and heavy)
-Resistance Bands (light, medium, and heavy)
-Mini Bands (light, medium, and heavy)
-Flat Bench
-Plyo Box
-Jump Rope
-Yoga Mat
-Cardio Equipment (Bike, Treadmill, etc.)

Purchase the Performance Pack for access to the equipment needed to complete this plan.

Linear Strength & Stability
notes & alternates

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Hamstrings /
2 sets, 8 reps, 00:20 rest
 2 8 00:20 WarmUp -- 2 rds
Core /
2 sets, 8 reps, 00:20 rest
 2 8 00:20 WarmUp -- 2 rds
Hip Flexors /
2 sets, 8 reps, 00:20 rest
 2 8 00:20 WarmUp -- 2 rds
--
--
2 sets, 8 reps, 00:20 rest
 2 8 00:20 WarmUp -- 2 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 00:20 Strength Set 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Strength Set 2 -- 3 rds
--
--
3 sets, 10 reps00:00:15, 00:20 rest
 3 10 -- 00:20 Finisher -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Finisher -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 00:20 Finisher -- 3 rds
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and... more

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and sets to help guide you through the strength movements and exercise techniques. Follow the plan as close as possible for the best results.

I believe that establishing a strength baseline is the most important part of a sport-specific training program. This golf specific training program will help with establishing your athletic base for golf, building your cardiovascular system, and developing explosive strength that translates to your golf swing.

For this plan you will need access to a gym and the following modalities:
-Dumbbells (light, medium, and heavy)
-Resistance Bands (light, medium, and heavy)
-Mini Bands (light, medium, and heavy)
-Flat Bench
-Plyo Box
-Jump Rope
-Yoga Mat
-Cardio Equipment (Bike, Treadmill, etc.)

Purchase the Performance Pack for access to the equipment needed to complete this plan.

Total Body Strength
notes & alternates

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Core /
2 sets, 10 reps, 00:20 rest
 2 10 00:20 WarmUp -- 2 rds
Middle Back /
2 sets, 10 reps, 00:20 rest
 2 10 00:20 WarmUp -- 2 rds
Chest / Beginner
2 sets, 10 reps, 00:20 rest
 2 10 00:20 WarmUp -- 2 rds
--
--
1 sets, 8 reps00:00:10, 00:20 rest
 1 8 00:20 WarmUp -- 2 rds
--
--
1 sets, 8 reps00:00:10, 00:20 rest
 1 8 00:20 WarmUp -- 2 rds
--
--
1 sets, 8 reps00:00:10, 00:20 rest
 1 8 00:20 WarmUp -- 2 rds
--
--
4 sets, 10 reps, 00:20 rest
 4 10 -- 00:20 Upper Strength 1 -- 3 rds
--
--
3 sets, 20 reps00:00:30, 00:20 rest
 3 20 00:20 Upper Strength 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Upper Strength 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Upper Strength 1 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 -- 00:20 Lower Strength 2 -- 3 rds
--
--
3 sets, 10 reps, 00:20 rest
 3 10 00:20 Lower Strength 2 -- 3 rds
--
--
3 sets, 10 reps20 lbs, 00:20 rest
 3 10 20 lbs 00:20 Lower Strength 2 -- 3 rds
--
--
3 sets, 5 reps, 00:20 rest
 3 5 00:20 Lower Strength 2 -- 3 rds
--
--
1 sets, 5 reps, 00:20 rest
 1 5 00:20 Finisher -- 3 rds
--
--
3 sets, 00:10:00, 05:00 rest
 3 -- 00:10:00 05:00 Finisher -- 3 rds
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and... more

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and sets to help guide you through the strength movements and exercise techniques. Follow the plan as close as possible for the best results.

I believe that establishing a strength baseline is the most important part of a sport-specific training program. This golf specific training program will help with establishing your athletic base for golf, building your cardiovascular system, and developing explosive strength that translates to your golf swing.

For this plan you will need access to a gym and the following modalities:
-Dumbbells (light, medium, and heavy)
-Resistance Bands (light, medium, and heavy)
-Mini Bands (light, medium, and heavy)
-Flat Bench
-Plyo Box
-Jump Rope
-Yoga Mat
-Cardio Equipment (Bike, Treadmill, etc.)

Purchase the Performance Pack for access to the equipment needed to complete this plan.

Lateral Strength & Stability
notes & alternates

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Glutes / Intermediate
--
Groin /
--
Quads / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and... more

This strength training plan is geared towards GOLFERS looking to establish baseline strength for their golf swing. This program is an intermediate level training plan that focuses on building foundational strength, stamina, and muscular endurance. Each day has a specific training theme, reps, and sets to help guide you through the strength movements and exercise techniques. Follow the plan as close as possible for the best results.

I believe that establishing a strength baseline is the most important part of a sport-specific training program. This golf specific training program will help with establishing your athletic base for golf, building your cardiovascular system, and developing explosive strength that translates to your golf swing.

For this plan you will need access to a gym and the following modalities:
-Dumbbells (light, medium, and heavy)
-Resistance Bands (light, medium, and heavy)
-Mini Bands (light, medium, and heavy)
-Flat Bench
-Plyo Box
-Jump Rope
-Yoga Mat
-Cardio Equipment (Bike, Treadmill, etc.)

Purchase the Performance Pack for access to the equipment needed to complete this plan.

Workout Goals

  • Gain Strength
  • Increase Speed
  • Generate Power
  • Improved Balance
Full Body Strength Training for Golfers
Purchase Plan
Total cost: $30.00

About STR8

  • STR8 Performance
    NASM PES, CES

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions as simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru the STR8 Performance online platform. You will have access to innovative programs that can be used at the gym, at home, and with a variety of exercises you can implement into your personal routine. Let's find or create a program that's fits your training and performance goals.

Workout Goals

  • Gain Strength
  • Increase Speed
  • Generate Power
  • Improved Balance

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