We can't find the internet
Attempting to reconnect
Something went wrong!
Hang in there while we get back on track
Golf Off-Season Program
A comprehensive 12-week off-season golf fitness program designed to build strength, power, and rotational stability. Features 3 progressive phases with systematic weekly progression.
Intermediate
Sign Up to Adopt
Intermediate
Sign Up to Adopt
Category:
Golf Performance
Program Overview
12
Weeks
3
Days/Week
50
Minutes
3
Phases
Training Goals
Rotational Power
Core Strength
Explosiveness
Mobility
Injury Prevention
Equipment Needed
Barbell
Dumbbells
Cable Machine
Medicine Ball
Resistance Bands
Training Phases
Strength & Hypertrophy
Weeks 1-4
Hypertrophy Focus
Build foundational strength and muscle mass with moderate intensity
3 training days
Strength Focus
Weeks 5-8
Strength Focus
Increase maximum strength with heavier loads and explosive movements
3 training days
Power Integration
Weeks 9-12
Explosiveness Focus
Convert strength gains into explosive power for golf performance
3 training days