Online Golf Performance Training & Strength Programs
Personalized golf training programs to increase swing speed, improve mobility, and play pain-free golf.
Add 20+ Yards to Your Drive with Golf Specific Strength Training!
COMMON GOLF SEASON PROBLEMS
Are These Golf Fitness Challenges Holding You Back?
✓ Losing distance off the tee as you get older
✓ Lower Back Pain after 9 or 18 holes
✓ Limited hip and shoulder rotation affecting your swing
✓ Inconsistent ball striking and poor swing mechanics
✓ Fatigue setting in before the final hole
✓ Concerned about injury but don’t know how to train safely
What Golf Conditioning Training Covers
Increase Drive Distance
Build explosive rotational power through the hips and core to generate more club head speed and add yards to every drive.
Injury Prevention
Address muscle imbalances and movement limitations to protect your lower back, shoulders, and elbows from golf-related injuries.
Improve Swing Consistency
Develop better body control, balance, and stability for a more repeatable swing and improved ball striking.
All-Day Endurance
Build the stamina to maintain your swing quality and mental focus from the first tee to the 18th green.
Enhanced Mobility
Increase hip and thoracic spine rotation for a fuller backswing and more effortless power through impact.
Train Anywhere
Follow your personalized program from home, the gym, or on the road with minimal equipment required.
Why Golfers Need Strength and Conditioning Training:
Golf requires a unique combination of rotational power, mobility, stability, and endurance. Generic gym workouts don't address the specific movement patterns and muscle groups that directly impact your swing. My specific golf gym workout programs focus on:
Rotational Power
Train the kinetic chain from ground up through your core to maximize clubhead speed.
Golf Mobility Exercise
Target hip internal rotation, thoracic spine mobility, and shoulder range of motion critical for an efficient swing.
Corrective Exercise
Address common golfer issues like limited hip mobility, weak glutes, and thoracic spine stiffness.
Is This Golf Performance Training Program Right for You?
Recreational Golfers
You play regularly and love the game but your body is starting to limit your performance. Whether it is losing distance off the tee, dealing with back pain after a round, or just wanting to play better and feel good doing it, this program builds the physical foundation your game needs.
Competitive and Tournament Golfers
You take your game seriously and want every competitive edge available. A sport-specific strength and conditioning program builds the rotational power, mobility, and endurance that separates good golfers from great ones when it counts most.
Senior Golfers
Staying strong, mobile, and pain-free gets more important every year. This program is designed to keep you playing your best golf for as long as possible by building the functional strength and mobility that keeps your swing powerful and your body feeling good on and off the course.
Golfers Returning From Injury
Dealing with a bad back, sore elbow, or recovering from something that has kept you off the course? Every program starts with where you are right now and builds progressively toward getting you back to full strength and full performance.
Derek Ridings, Certified Strength & Conditioning Coach
Meet Your Online Golf Fitness Coach
With 9 years of experience training athletes across multiple sports, I specialize in helping golfers of all levels improve their performance through targeted strength and mobility training. As a certified S&C coach, I understand the biomechanics of the golf swing and how to train the body to generate more power while staying injury-free.
I've worked with recreational golfers looking to add distance and competitive players preparing for tournaments. Whether you're a weekend warrior or serious competitor, I'll design a program that fits your goals, schedule, and equipment access.
How My Online Golf Strength Program Works:
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Free Assessment
We'll discuss your golf goals, current fitness level, any pain or limitations, and what equipment you have access to.
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Custom Golf Fitness Program
I'll create a personalized training plan targeting your specific needs with golf-focused exercises and progressions.
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Train Your Way
Access your workouts through an easy-to-use app with video demonstrations, coaching notes, and progress tracking.
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Ongoing Support
Get weekly check-ins, form reviews, and program adjustments to keep you progressing toward your goals.
Online Golf Fitness Coaching Plans & Pricing:
Self - Guided Programs
$150 / month
Perfect for self-motivated golfers who want a structured program
✓ Customized golf training program
✓ Mobile app access with videos
✓ Progress tracking tools
✓ Monthly program updates
✓ Email support
✗ Weekly check-ins
✗ Form video review
Unlimited Coaching
$250 / month
Complete coaching package with ongoing support
✓ Fully personalized golf training program
✓ Mobile app with full video library
✓ Advanced progress tracking
✓ Weekly check-ins & adjustments
✓ Form video reviews
✓ Unlimited messaging support
✓ Priority response times
Most Popular
One - Time Program
$250 one time
Pre-designed golf conditioning program ready to start
✓ 12-week pre-made golf training program
✓ Complete exercise video library
✓ PDF program guide
✓ Instant access after purchase
✓ Lifetime access to materials
✗ Personalized modifications
✗ Coaching support
No contracts. No minimum commitment. Cancel anytime.
Frequently Asked Questions About Golf Strength Training
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A targeted golf strength training program builds the rotational power, hip mobility, and core stability your swing depends on. Most golfers see improvements in swing speed, ball striking consistency, and endurance over 18 holes within 8-12 weeks of consistent training.
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No. Most golf fitness exercises can be done at home with minimal equipment like dumbbells and resistance bands. That said, access to a cable machine makes a meaningful difference for rotational power training. Your program will be built around whatever equipment you have available.
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Not at all. Golf strength training focuses on functional power, rotational mobility, and stability rather than building muscle mass. The goal is a more athletic, flexible body that moves better through your swing, not a bigger one.
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Three focused strength sessions per week is the sweet spot for most golfers. Sessions run 45-60 minutes and are designed to complement your time on the course, not compete with it.
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The best time is right now, regardless of season. Off-season is ideal for building a strength foundation, but in-season training keeps you sharp, reduces injury risk, and maintains the gains you've worked for. Programs are adjusted based on your tournament schedule and how much you're playing.