Hitting the ball longer has been a goal of mine for a long time. But it wasn’t until recently that I decided to get serious about it.
After years of procrastination, I started pursuing speed in earnest last summer. And much to my dismay, that endeavor required something I had long avoided: the gym.
As someone who isn’t exactly a gym type, that was a tough pill to swallow. But after consulting with speed experts from across the game, one thing became clear: if I wanted more speed, I needed more power.
Start small
In the beginning I kept it simple. At the gym a few nights a week, learning what to do and how to do it. The work was not glamorous, but laid an important foundation.
Slowly my swing speed started ticking on the radar. The progress was encouraging, but I also knew I could be more efficient. That’s when I got in touch with PGA Tour coach David Sundberg.
Working with a Tour Trainer
Sundberg works with several Tour players, including Xander Schauffele and Patrick Cantlay. If anyone knows how to build golf-specific strength, it’s him.
“Whether you’re a Tour player or a recreational golfer, the principles are the same,” Sundberg told me. “Move well, become strong, and the speed will come.”
By the time I started Sundberg’s basic strength routine (which you can read more about here), I had hit a bit of a plateau. But once I started training with more structure and intention, my speed increased almost immediately.
From the start, his approach was methodical. Before adding more speed-specific work, he wanted to see where my strength levels stood.
“I’d like to see where we are from a strength development standpoint and what the strength to body weight ratio looks like,” he said. “We want a good amount of strength compared to body weight before we fully focus on speed strength training.”
In other words: earn the right to train for speed.
After seeing those early gains, I asked Sundberg to put together a 90-day offseason plan. Now, about halfway through, the results are still coming in.
Off-season profits
Many golfers dread the off-season. I’ve always enjoyed it; it’s usually when I make swing changes. This year, however, the focus has shifted. Instead of just working on the mechanics, I decided to work in the gym three (sometimes four) days a week, with the remaining days reserved for simulator work.
The basic strength plan I followed at the end of last year helped build a foundation. This offseason program has taken things a step further. I’ve had more days of soreness this winter than ever before—the good, “functionally painful” kind—and my swing speed continues to increase.
As the program progresses, the emphasis will gradually shift.
“We will start by phasing out the heavier lifting and working more with speed strength,” Sundberg said. “Lighter loads, more explosive intent – but only if the power base is where we want it.”
However, the biggest surprise so far wasn’t just the sheer speed. It’s endurance. It may not look taxing, but maintaining solid mechanics over a four-hour-plus lap – or even a long simulator session – is demanding. Once fatigue sets in, the position shifts, the sequence becomes sloppy, and bad swings ensue.
Although we primarily train for maximum strength, Sundberg explained that the endurance benefits are a natural byproduct.
“Even if you train for maximum strength, there is a downstream effect on endurance and overall capacity,” he said. “You can do more for longer before you get tired.”
That’s one of the clearest changes I’ve noticed. I can hit more balls without breaking my mechanics. I don’t feel like my posture is breaking down late in the sessions. And if fatigue doesn’t set in, practicing actually remains productive.
“It happens gradually, so you may not notice it at the moment,” Sundberg said. “But if you keep the stance and swing mechanics deeper into the round, that’s a huge win.”
And if that translates into holding form on holes 15 through 18, then the real scores start to drop. Another reason why the gym is becoming a permanent part of my routine.
Check out a breakdown of the off-season workouts I’ve done below.
Off-season training program
Weekly structure
- Monday: Lower body
- Wednesday: Upper body
- Friday: Full body
- Weekend: Active recovery/mobility
Day 1 – Lower Body (55-65 minutes)
Warm up
- Half-kneeling hip flexor stretch with range – 30 sec/side
- 90/90 hip rotations – 8/side
- Open book T-back rotation – 6/side
- Glute Bridge with Band Abduction – 12 reps
- Side plank – 25–30 sec/side
- Front plank – 30–40 sec
- Wall slides – 10 reps
Plyometrics (level 2)
- Pogo jumps – 3×12–15
- Lateral line hop (single leg) – 2×10/side
- Box Jumps (12–18”) – 3×5 (step down after each rep)
Power
Elevated rear foot split squat
- Week 1: 3×10, 10, max (20 lb dumbbells)
- Week 2: 3×6, 6, max (25 lb dumbbells)
- Week 3: 3×8, 8, max (25 lb dumbbells)
- Week 4: 2×8 (15 lb dumbbells)
Romanian single leg deadlift
- Week 1: 3×10, 10, 12 (16 lb)
- Week 2: 3×6, 6, 8–10 (20 lb)
- Week 3: 3×8, 8, 8–10 (20 lb)
- Week 4: 2×8 (16 lb)
Core circuit
- Miniband lateral walks – 3×12 steps
- Half-kneeling Pallof Press + Hold – 3×8/side
- Dead Bug with tire pulldown – 3×8/side
- Single leg balance range – 3×6/leg
Day 2 – Upper body (50-60 minutes)
Warm up
- Wall slides – 10
- Serratus wall slides – 10
- Band external rotations – 12
- Rotation from cat to cow to T-spine – 6/side
Upper body plyometrics
- Plyo Pushups (hands on bench) – 3×5
- Band Pull-Aparts – 3×8 (between plyo pushup sets)
Rest 45 seconds after each set
Power
Rest 90-120 seconds between sets
DB Incline bench press
- Week 1: 3×10, 10, max (20 lb dumbbells)
- Week 2: 3×6, 6, max (25 lb dumbbells)
- Week 3: 3×8, 8, max (25 lb dumbbells)
- Week 4: 2×6 (15 lb dumbbells)
2-arm DB row
- Week 1: 3×10, 10, max (20 lb dumbbells)
- Week 2: 3×6, 6, max (25 lb dumbbells)
- Week 3: 3×8, 8, max (25 lb dumbbells)
- Week 4: 2×6 (15 lb dumbbells)
Additional work
- Y’s on bench – 2×12 (light plate or dumbbell)
- Facial twitches – 2×12–15
Rest 60 sec
Core circuit
- Bear crawl – 3×20–30 sec
- Side plank – 3×25–35 sec/side
- Anti-rotation press with exit – 3×6/side
Day 3 – Full Body (55-60 minutes)
Warm up
- Wall slides – 10
- Serratus wall slides – 10
- 90/90 hip rotations – 8/side
- Rotation from cat to cow to T-spine – 6/side
- Half-kneeling hip flexor stretch – 30 sec/side
- Glute bridge with strap – 12
- Side plank – 25–30 sec/side
- Front plank – 30–40 sec
- Tape excerpts – 10
Plyometrics
- Pogo jumps – 3×15 sec
- Vertical jump (land softly, bounce back immediately) – 3×4
- Laterally tied to stick – 3×4/side
Power
Half-kneeling landmine press
- Week 1: Find a weight you can perform for 10 quality reps; 3 sets, 90 sec rest
- Week 2: Add 2.5-5 lbs; 3 sets (leave 1-2 reps)
- Week 3: Add 2.5-5 lbs; perform 4 reps, 4 reps, then max reps (record weight and reps)
Cup Squat in box
Rest 90 seconds between sets
- Week 1: Use the previous max. 12 repetitions
- Set 1 & 2: 8 reps
- Set 3: 12+ reps
- Week 2: Add 5 pounds
- Set 1 & 2: 8 reps
- Set 3: 10 reps
- Week 3: Add 5 pounds
- Set 1 & 2: 6 reps
- Set 3: 8+ reps (record weight and reps)
- Week 4: 3×8 at week 1 weight
1-arm half-kneeling lat pulldown
- Weeks 1–3: 3 × 8–10
- Week 4: 3×10 at half weight (controlled pace)
Rest 60 sec
High-knee cable heel
- 2×6/side (use a challenging but controlled weight)
Rest 60 sec
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