I followed a strength training program from a PGA Tour coach. The result shocked me
This year, I had a devastating realization: If I wanted to hit the ball farther, I had to start working out in the gym.
I know this seems obvious, but it’s a fact I’ve avoided for years. I think with proper technique and a little bit of speed work I can get some swing speed up. Although that yes Indeed, there is no substitute for going to the gym.
Mike Carroll, a strength and conditioning coach and founder of Fit for Golf, explained it succinctly when I talked to him about a story over the summer: “Think of it like upgrading your engine.”
For someone who doesn’t have that much It seems Judging by a range of weights over a decade, that’s a tough pill to swallow. Still, I craved more clubhead speed—so I hit the gym.
getting Started
For the first four months of working out, I didn’t really have a plan. I would go to the gym and work on my legs one day and my upper body another day. This did help in getting my muscles used to working out again, but the payoff was minimal in terms of gains from the sessions.
That’s when I met David Sandberg. Sandberg, a strength and conditioning coach who has worked with several top PGA Tour players, including Xander Schauffele and Patrick Cantlay, explained that exercise is the foundation for generating clubhead speed.
“Whether you’re a tour player or a recreational golfer, the principles are the same,” he said. “Move well, get strong, and the speed will come.”
So, what exactly should be done? I What to do at the gym? Well, Sandberg had a plan for me. He was kind enough to create a basic five-week strength training program, which you can see at the bottom of this story. If I follow it, Sandberg believes I will achieve meaningful swing speed gains.
The plan
When I first started a basic strength training program, I didn’t think it would yield much gain. In fact, after the first week of working out, I told my girlfriend it was “easy.”
These exercises may feel simple, but that doesn’t make them any less effective. Thanks to Sandberg, my goal is to correct muscle groups and build strength where I need to increase my swing speed.
“Even though our program was only five or six weeks in, it still had a planned progression: certain sets, reps, and weights,” Sandberg told me during a post-program debrief. “The idea is to start at a level that’s challenging enough to create new stimulation and allow your body to recover, then hit the same movement pattern again the next week with a slightly increased load. This gradual increase forces the body to adapt and get stronger without having to do too much.”
Each week, the program undergoes small adjustments. Early on, it calls for more reps, and later in the program, we add more weight. I keep doing the same set of exercises and every week I get a little stronger.
Best of all, this program is tailored to strengthen the muscles used in the golf swing, giving me functional strength that I can actually use on the course.
“In the golf swing, you load your glutes on the backswing,” Sandberg says. “At bat, you push the ground with your front leg – using your quadriceps – to stand up and transfer the force through your body. So these exercises directly support that movement. The same goes for pushing and pulling. [with your arms]. They give you the greatest return on time compared to isolation exercises because they target nearly the entire front and back of your upper body. For most golfers, especially those new to structured strength training, this is enough to drive progress. “
result
Like I mentioned before, I’ve been doing some fitness and speed work since the summer in hopes of improving my ball speed. But after a few months, I felt like I had hit a plateau.
When I started training seriously, my swing speed and ball speed were around 100 mph. After a few months, my swing speed and ball speed could reach around 102 mph – but that seemed to be my limit.
After a few weeks of Sandberg Basic Strength Training, I broke two records. Over the past month, I have found that my maximum swing speed has increased to 105 mph and my maximum ball speed has reached 154 mph. I know progress is rarely linear, and these aren’t exactly Bryson numbers, but adding such a rapid pace in the space of a month is an exciting development.
what’s next
It’s officially the offseason in New York City. While I’ll make a few trips to warmer climates throughout the winter, there won’t be any more golf courses in the Northeast until the spring thaw.
Most people hate winter because of this – but I see this as an opportunity. I practiced the fundamentals last offseason like my life depended on it and my technique was much sounder after the winter. This winter I plan to go all out and get my body ready for the upcoming season.
I’ve talked to Sandberg and he’s working on an offseason plan that I’ll be sticking to throughout the winter. If the results are the same as they were after his base strength program, 2026 should be my best season yet.
If you’d like to try Sandberg’s Basic Strength Program, check out the following.
Basic strength training (3 days a week)
Target: Build foundational strength, control, and stability with moderate loading, unilateral emphasis, and minimal risk of fatigue.
structure:
- Day one: lower body
- the next day: upper body
- Day three: whole body
Day 1 – Lower Body Class
About. 50–60 minutes
1. Warm up
After 5-10 minutes of light aerobic exercise, do:
- Half-Kneeling Hip Flexor Stretch (Stretch) – 30 seconds/side
- 90/90 hip rotation—8 reps/side
- Open Book T-Spine Rotations—6 reps/side
- Glute bridge with band abduction—10–12 reps
- Side planks—20–30 seconds/side
- Front plank – 30 seconds
- Wall slide – 8–10 times
Introduction to Plyos (Level 1) — Rest 60 seconds between sets
- Pogo Jump – 2×10
- Side Jump — 2×8 in each direction
- Crouch jump to joystick (controlled landing) — 2×5
Goal: Prepare tendons, joints, and neuromuscular systems for strength training.
2. Power Blocks (Main Work)
Focus: Unilateral control through quadriceps/hamstring balance.
A. Single leg quadriceps dominance
Rear Foot Elevated Split Squat (DB or Bodyweight)
Rest: 120 seconds between sets
Choose a weight you can repeat 12 times (good technique).
- Week 1: 3×8
- Week 2: 3×10
- Week 3: 3×12
- Week 4: 3×6, 6, maximum number of times
- Week 5: 2×6 @ 50% weight (unloaded)
B. Single leg hamstring advantage
Single-Leg Romanian Deadlift (DB)
Rest: 90 seconds between sets
Choose a weight that you can repeat 12 times.
- Week 1: 3×8
- Week 2: 3×10
- Week 3: 3×12
- Week 4: 3×12–15
- Week 5: 2×6 @ 50% weight (unloaded)
3. Hip Stability and Core
implemented as a circuit. Minimum rest between exercises; 90s after each round.
- Mini elastic band lateral walking – 3×10 steps each way
- Half-kneeling anti-rotation press (Pallof) — 3×10/side
- Dead Worms (Slow) – 3×10
- Single Leg Balance Stretch (3D/Y Balance) – 3×5/leg
Goal: To increase pelvic stability and trunk stiffness during rotation.
Day 2 – Upper Body Class
About. 45–55 minutes
1. Warm up
After 5-10 minutes of light aerobic exercise:
- Wall Slide – 10 times
- Serratus Wall Slide with Foam Roller – 10 times
- Light Belt Spin — 12 times
- Cat-Cow Pose to T-Spine Rotation—6 reps/side
- Resistance band pull-out—12 reps
2. Power blocks
A. Push (horizontal focus)
Dumbbell incline bench press
Rest: 90 seconds between sets
Use a weight that can be repeated 12 times.
- Week 1: 3×8
- Week 2: 3×10
- Week 3: 3×12
- Week 4: 3×6, 6, maximum number of times
- Week 5: 2×6 @ 50% weight (unloaded)
B. Pull (horizontal focus)
Two-arm prone DB row
Rest: 90 seconds between sets
Use a weight that can be repeated 12 times.
- Week 1: 3×8
- Week 2: 3×10
- Week 3: 3×12
- Week 4: 3×6, 6, maximum number of times
- Week 5: 2×6 @ 50% weight (unloaded)
Perform A and B consecutively, then rest for 60 seconds. Repeat for total number of sets.
C. Push/Pull Accessories (Scapular Focus)
- Y on the bench — 2×10
- Noodles – 2×12
3. Core and Stability
Perform the exercise continuously, then rest for 90 seconds. Repeat for total number of sets.
- Side support – 2×20s/side
- Bird Dog — 2×8
- Stability Ball Rollout (Knees) or Plank Strikeout — 2×10
Day 3 – Full Body Course
About. 45–55 minutes
1. Warm up
After 10 minutes of light aerobic exercise:
- Wall Slide – 10 times
- Serratus Wall Slide with Foam Roller – 10 times
- 90/90 hip rotation—8 reps/side
- Cat-Cow Pose to T-Spine Rotation—6 reps/side
- Half-Kneeling Hip Flexor Stretch (Stretch) – 30 seconds/side
- Glute bridge with band abduction—10–12 reps
- Side planks—20–30 seconds/side
- Front plank – 30 seconds
- Band pull-out — 8–10 reps
Introduction to Plyos (Level 1):
- Pogo Jump – 2×10
- Side Jump — 2×8 one way
- Squat Jumps to Sticks — 2×5
2. Power blocks
A. Push (scapular focus)
Half-kneeling ground mine press
Rest: 90 seconds between sets
- Week 1: Empty column; 3×8–10
- Weeks 2-4: Gain 5-10 pounds per week; 3×8–10
If you miss a rep, keep the same load on your next workout and aim to beat the previous rep. - Week 5: Empty column; 2×6–8
B. Squat mode
Goblet Squat to 18″ Box/Bench
Rest: 90 seconds between sets
Box teaches proper hip seating and a neutral spine.
Start with dumbbells weighing about 30% of your body weight.
- Week 1: 3×8
- Week 2: 3×10
- Week 3: 3×12
- Week 4: Increase to ~40% of body weight; 3×6–8
- Week 5: 2×10 @ 50% Week 4 Weight
C. Horizontal pulling force
Single-arm half-kneeling high pulldown (high pulley)
Rest: 90 seconds between sets
- Week 1: Light load; 3×8–10
- Weeks 2-4: Add 5–10 pounds per week; 3×8–10
If the reps are short, keep the load on during the next workout and beat the previous number. - Week 5: 2×6–8 @ 50% Week 4 weight
