Although golf is not recognized as the most physically demanding of sports, training to build your strength, power and endurance will directly improve your performance. A golf specific workout program first looks at the muscles involved in the golf swing and then focuses on developing those muscle groups to improve sport performance.
Needs Analysis
A golfer requires adequate strength in the lower body, core and upper body, to drive the ball far distances and to have the endurance to last 18 holes without becoming fatigued. The legs, glutes and core are what primarily provide the power involved in the swing. Those who are stronger in those areas will typically be able to drive the golf ball farther. Upper body strength allows you to better control the club and to be more consistent with the pathway of your swing.
Schedule
To build strength and power, lift weights two to three days per week. If you work out two days per week, schedule your sessions on Mondays and Thursdays or Tuesdays and Fridays. If you work out three days per week, schedule your sessions on Mondays, Wednesdays and Fridays. Rearrange your training schedule if necessary to prevent any soreness or fatigue on your playing days. Allow at least two days of rest before any competition.
Exercises
To build lower body strength and power, complete squats, lunges, step-ups and deadlifts. More explosive lower body exercises that develop the muscles used in the golf swing include jump squats, hang cleans and snatches. To build core strength, complete abdominal exercises on the mat, but also incorporate standing and twisting core exercise, using a pulley or medicine ball as resistance. The chest, back and shoulders in your upper body can be built by doing pushups, lat pulldown, rows and military press. Completing the upper body exercises with free weights is more beneficial than doing them on machines, as they require you to maintain balance and improve coordination.
Volume
Complete each strength training exercise at two to three sets of six to 10 repetitions. Allow one to three minutes of rest between sets. For the lower body power exercises, complete three sets of six repetitions, with about two to five minutes of rest.
Additional Considerations
Playing 18 holes of golf without getting fatigued requires endurance. Completing regular cardiovascular exercise, such as jogging or riding an elliptical machine, will develop your heart and lungs to be better equipped to handle the hours it takes to complete a full course. After every cardiovascular and weight training workout, incorporate static stretching to maintain your flexibility levels.
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