65: How to choose the right exercises for your golf fitness program. . .

What does it take to make your workouts and golf game 18STRONG? In my opinion, it primarily boils down to one main thing.  Having a plan and working that plan.  Whether it be planning out your practice, planning out your mental approach to the game, or your strength training program.  Without a plan you are simply grasping at straws, hoping that all the pieces fall in the right place.

In episode 063, we discussed the “Regular” guy’s formula for a great off-season, which broke down the main things you should focus on this winter to get ready for next season.  In today’s episode, we are going to go a little deeper.  I explain the exact mental process I go through when designing a client’s golf fitness program.  And the best part is that it is actually pretty simple for you to do on your own.

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Highlights from this Episode

If you want the outline for this episode, feel free to download at the following link!

How to Choose Your Exercises (PDF Download)


When I am designing a clients golf fitness program, I go through a pretty standard mental process to decide what is going to be right for them and what is going to get them closest to their goals.  It is important to point out that the strength training/golf fitness portion is only a piece of the entire golfer’s off-season.

There are many other components that will make you a better golfer.  The role of the strength and fitness portion is simply to make you a more durable, resilient, powerful, and efficient athlete, which facilitates your golf game.  DO NOT get your fitness program confused with your golf improvement/skills training.  While the one should help the other, I think too many golfers and fitness professionals think that their workout programs are the end all be all to improving one’s golf game.  I do not follow that philosophy.

So, in this episode, I want to walk you through the process of creating your own personal program based on your needs, your schedule, and your desires.  (Again, to get the full notes, download the PDF above).

Here are the basics:

Breakdown your goal into a finite period of time (I suggest 90 days)

Things you need to think about:

  1. What special considerations do you have
    1. What limitations do you have?  Injuries, limited motion, medical precautions
    2. What is your primary goal? Fat loss, strength, distance, flexibility, etc
    3. How much time do you have for workouts?  Number of days per week?
    4. What equipment do you have?
  2. How should you break up your training days? This depends on . . .
    1. Number of days per week
    2. Intensity and volume of workouts
    3. Should you split up body parts or do a total body workout?
  3. How do you structure the exercises that you are going to do?
    1. Balance out the direction of the exercises
      1. Push vs Pull
    2. Work from Big to small
      1. Primary exercsise
      2. Secondary exercises
      3. Auxiliary/isolation exercises
      4. Corretives
  4. The extras stuff
    1. Sprints/cardio
    2. Med balls
    3. overspeed training
  5. What about Circuit training?
    1. when is this appropriate
    2. what are the benefits


There is a lot of information covered in this episode, so listen to it a couple of times if necessary, and I suggest downloading the PDF to take notes if that helps you learn more.  You can download that here:  How to Choose Your Exercises (PDF Download)

Other Links/Resources:

Episode 063: The “Regular” Guy’s Formula to a Great Off-Season

Episode 064: How Overspeed Training can Unleash Your Speed

Episode 050: The Fact vs Myths of Stronger Golf w/ Nick Buchan

Super Speed Golf Overspeed Training System  **Be Sure to use the code “18STRONG” to get 10% off!**


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