Today at the gym, I decided on my topic for this post, workouts designed to increase your strength and power! I mean, who doesn’t want a powerful golf swing?! It’s a fun topic, I love giving it a good ‘bash’. I’ve been blessed with height and long arms, a huge bonus when trying to increase club head speed. Even so, I have drastically increased my power and club head speed through clever workouts in the past couple of years and now I regularly bash it out there well over 300 yards, a serious help on long par 4s and reaching par 5s in 2 shots. One other bonus, not always factored is the ability to have shorter clubs into greens, if you can gain a club of difference over a period of time and go from hitting a 6iron from 150 yards to a 7iron you will usually find your greens in regulation will increase too!
Now, with so many benefits you must be thinking ‘yes, I will take some!’ But here comes the kicker, it takes some dedication and hard work to achieve. You don’t have to be a member at a gym, there are home workouts that achieve great results too. For now I will discuss workouts at the gym but stay with me as the info in this post applies to home workouts too, I will write a dedicated post for home workouts in the near future
The main aim of your workouts.
The main aim of these workouts is to move a moderately heavy weight as quickly as possible on the concentric portion (the actual lifting of a weight) what this does is stimulate fast twitch muscle fibres (for muscle growth) and train your motor units to fire more effectively (increase strength and power). The explosive movements should be compound exercises meaning the exercise should be multi-joint (e.g. Squat uses hips, knees and to an extent ankles) this means the exercises will train multiple muscles in one movement and are the best for improving neural efficiency (the amount of muscles recruited by signals from the brain and the speed that those muscles can be recruited)
Now we have got the complex stuff out of the way lets get down to the fun bit, actually performing some exercises and forming workouts! This will be a brief intro to actual workouts and I will do a more Indepth article of specific workouts. My training philosophy is that full body workouts work best for me, you may feel otherwise and that’s completely fine, it’s personal preference how often you train and full body allows you to train more frequently. In a basic full body workout I would include:
Some kind of squat and/or deadlift
Some kind of shoulder exercise
Some kind of upper back exercise
Another pushing exercise for chest
Some arm work just for fun!
An example workout of mine:
Each set you should find the 10th rep quite challenging and if you did 1 or 2 more you would fail.
Barbell squat – 3 sets of 10 reps
Barbell over head press – 3 sets of 10 reps
Barbell bent over row – 3 sets of 10 reps
Bench press – 3 sets of 10 reps
Dumbbell curl – 3 sets of 15 reps
I would perform this same workout 2-3 times a week (with at least one day between for recovery)
One of the most important things to strive for is to progress in terms of the weight used in each exercise, whenever you feel confident that you can, add weight. Small incriments work best. I will go into more complex methods of progression in later posts.
This basic template will build full body strength and power! Guaranteed to help your golf swing feel more tight and powerful.
Above is a link to snippets of my latest workout, sorry for the poor editing and quality, I will be putting more effort into YouTube in the coming months.
Have a go at this workout or put the principles outlined here into your own plan, you won’t regret it….and may even have a few eagle puts!
Keep getting stronger and have a great day!
Golfer and gym goer. I enjoy helping people achieve their golfing goals by providing exercises and workouts to improve performance and giving people insights into my own golf training.