Swing Strong 30'

🏌️‍♂️ Swing Strong 30

Build strength, speed, and stability — in just 30 minutes.

Swing Strong 30 is an 8-week, 3-day-per-week in-season training program designed for golfers who want to stay powerful, mobile, and consistent without long gym sessions. Each workout lasts 30 minutes or less and follows a progressive flow — starting with movement foundations and core stability, then advancing into power-based exercises that sharpen your sequencing, speed, and swing efficiency.

This program is built to help you move better, generate more clubhead speed, and play pain-free all season long — even on your busiest weeks.

🟢 Weeks 1–4: Foundation Phase — “Move Better. Build the Base.”

This phase focuses on improving mobility, balance, and control to set the stage for efficient strength and power. You’ll develop better posture, joint stability, and body awareness — the essentials for consistent swing mechanics and reduced injury risk.

Goal: Build a solid foundation for strength and speed to come.

Training Focus: Movement quality, core control, moderate load (RPE 6–7).

🔵 Weeks 5–8: Strength to Power Phase — “Build Strength. Ignite Speed.”

In this phase, we turn strength into functional, golf-specific performance. Workouts blend controlled resistance training with dynamic, rotary movements to bridge the gap between gym strength and on-course power.

Goal: Develop strength that translates to faster, more efficient swings.

Training Focus: Moderate-to-heavy load (RPE 7–8), low-to-moderate volume, high movement intent.