Instruction

How to Write Your Own Golf Fitness Program

Published

12 years ago

Nov 15, 2014

This story is part of our new “GolfWRX Guides,” a how-to series created by our Featured Writers and Contributors — passionate golfers and golf professionals in search of answers to golf’s most-asked questions.

Designing your own comprehensive golf fitness program is not all that easy, as I talked about in my story “What should be in your golf fitness program?” In fact, it’s more complex than you’d think and really requires specialist knowledge and experience to put a program together that will target the right areas, in the right order, at the right intensity.

That’s where I come in! I wrote this piece to give you a clearer idea of what to do, how much to do and when to do it. From there, you can either seek professional advice or simply go ahead and make your own program. Just be aware that, like your golf game, you will almost always achieve a better result when you get professional help!

What’s the goal?

In almost every program I write there is an attempt to improve the golfer’s physical capabilities across four different athletic attributes:

Mobility/Flexibility
Posture/Movement Patterns
Stability
Strength/Power

Most golf fitness experts can all agree that these four areas are essential to improving the athleticism of a golfer’s swing. We need a certain level of all four in order to make an efficient and powerful move.

The order of those four attributes isn’t random, by the way. I have arranged them in the same sequence that I often use for the exercises that aim to develop them. Here’s an explanation of what I include in my programs and why.

Release/Self Massage

This goes first because we really want to free up the connective tissue that contributes to forming adhesions, tight spots and general shortness in our muscles. Using equipment like spiky balls or foam rollers and techniques like the one demonstrated below, we can alleviate trigger points and soreness from the muscles and generally prep the area for exercise. My colleagues and I consider this so important that it is absolutely non-negotiable at the start of every single training session for Golf Queensland and Golf Australia athletes.

Example Exercises: Spiky ball/foam roll various areas of the body that get sore and/or tight. This is a release for the glutes and hip external rotators.

Cardio

Next up is a spot of cardio. It’s main purpose is to warm up the body and increase heart and respiratory rate. This increased blood flow will provide the muscles with nice oxygenated blood and warm tendons and ligaments ready for the exercise movements they are about to make.

Example exercises: Skipping, boxing, running, rowing: Whatever you like really!

Dynamic Mobility

Our body is now warm from the cardio, so it’s the perfect time to work on our mobility. The reason I use dynamic mobility is to encourage the joints and muscles through a range of motion that is relevant to the movements we make in the gym, life and the golf swing (i.e not lying on your back with leg in the air). We can also use this section to work on stability of the hips, core and shoulders if we are smart with the exercise selection and application.

Example exercises: Inch worm, prone step ups, hindu push ups, legs swings, dislocates.

Activation

This is another non-negotiable for my athletes. It’s so important to have the correct muscles “turned on” and ready to work. The three key areas for golf and for the gym are glutes, scapula/upper back and core. If these aren’t switched on and ready to go, then other muscles will have to overwork and compensate. This leads to poor technique first and injury second. These type of exercises, combined with the three categories above, make for a really good golf warm-up, too!

Example exercises: Crab walk variations, tubing/band drills, jump and stick.

Power

The body is primed and ready to go, but still fresh and with little metabolic or neural fatigue (tiredness). Time to move some load fast! This doesn’t have to mean throwing barbells around, however, as very often a lighter load like a medball or just bodyweight is more than enough. I often use a combination of jumps and throws that get the whole body moving fast as a unit.

Example exercises: Medicine ball slams and throws, squat and lateral jumps and dumbbell power snatch.

STRENGTH

Now we are getting to the guts of the session. Again, load should be relative to ability and experience and technique should be a high priority.

Essentially, this is where we are working hard and making gains. The strength work I prescribe focuses of on posterior chain (hamstrings, butt, back) with pulling and pushing movements in different directions and varieties.

Example exercises: Squats, lunges, deadlift variations (rarely using the standard barbell deadlift from floor these days), dumbbell press variations, chin-ups, rows, overhead press variations.

Core

We all know the importance of core strength for golfers and now is the best time to isolate this area and put in some extra work here. I consider “3D” core training essential, and I aim to achieve this through prescribing exercises that challenge the core from front to back, side to side and also working against rotational resistance.

Here some example exercises that work the body in “3D.”

Front to Back: Leg lifts, V Sits, Bridges, Back Extensions
Side to Side: Side bridges, Side Hip Raises
Rotational Resistance: Pallof press, Woodchops, Lying Turnovers

How much and how often?

So you have the right order of exercises and a selection of good ones to have a go at. Now we just need to work out how many reps you should do and how often you need to train.

Self Massage and Release

2-to-3 areas of the body for 5-to-10 minutes

Cardio

5-to-10 minutes

Dynamic Mobility

A mini circuit of 5-to-6 exercises that are done for 6-to-8 reps. Repeat twice.

Activation

A mini circuit of 2-to-3 exercises that are done for 10-to-12 reps. Repeat twice.

Power

2 exercises (1 jump, 1 throw). 5 reps each and 3 sets.

Strength

4 exercises (1 squat, 1 lunge, 1 push, 1 pull). 8-to-10 reps each. 3 sets.

Core

3 exercises (one in each “dimension”). 8-to-10 reps or 30-to-60 seconds for each exercise. 3 sets.

Frequency / Intensity

Repeat this session 2 or 3 times per week depending on your level of ability and experience. Always use a load that allows you to complete the rep range with good form and technique.

How Does it Come Together?

To see what it looks like when put into a plan, check out the two example workouts below that have been extracted from a full program planned for four weeks. The first is aimed at a complete gym novice and the second targets the lower body of a moderately experienced gym the user (more than one year).

Click on the example workouts to make them larger.

Beginner

Intermediate

You should now have the basic tools to be able to construct a gym program for yourself. Before you start, however, it’s a very good idea to seek professional advice. Remember these are rough and generic guidelines and might not apply directly to you.

Please feel free to ask questions in the comments section below and I will do my best to answer any queries. If you would like more specific information or a program more tailored to you then contact me directly through email — nick@golfitapp.com — or check out what we have to offer at www.golffitapp.com.

Disclaimer: Always gain clearance for your training from a doctor or well-qualified exercise professional before commencement of an exercise regime.

Instruction

How to play your best golf when the temperature drops

Published

3 months ago

Feb 3, 2026

Brendon Elliott

The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.

“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.

Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.

If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.

Understand What Cold Does to Your Game

Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.

Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.

Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.

Layer Up Without Restricting Your Swing

Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.

Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.

Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.

Take More Club Than You Think You Need

This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.

The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.

Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.

Adjust Your Expectations on the Greens

Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.

Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.

Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.

Embrace the Mental Challenge

Hull said something interesting about cold weather golf: “I like the mental toughness of it.”

That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.

Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.

Warm Up Longer and Smarter

This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.

World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.

Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.

The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.

Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!

Instruction

3 lessons from Brooks Koepka that’ll actually lower your score

Published

3 months ago

Feb 2, 2026

Brendon Elliott

Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.

What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.

So, what can average golfers learn from someone who treats the game so differently? Quite a bit.

Stop Overthinking Every Shot

Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.

This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.

How to actually do this:

On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.

Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.

If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.

This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.

Play to Your Strengths (Even If They’re Not Pretty)

Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.

Here’s how to build your game like Brooks:

Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.

Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.

Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.

Save Your Best for When It Counts

Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.

How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.

Here’s what actually works:

Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.

Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.

Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.

The Bottom Line

Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.

You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.

Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.

Instruction

What we can learn from Blades Brown’s impressive American Express performance

Published

3 months ago

Jan 29, 2026

Brendon Elliott

Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.

Here are three practical lessons from his performance that you can use on your own course this weekend.

Step 1: Give Priority to Accuracy Over Distance Off The Tee

Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.

Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.

Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.

The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.

Step 2: Commit To Hitting More Greens

This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.

How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.

Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.

Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.

When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.

Step 3: Minimize Mistakes And Stay Patient

Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.

He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.

Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.

Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.

Give these three steps a try. Your scorecard will thank you.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.