Off-Season Workout Program

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By Sam C

  • 13 Replies
  1. Sam C

    Sam C
    Watertown, NY

    For us Northerners, the off-season is upon us. Snow is in the forecast and the ground is rock hard!

    With that in mind, as a 20-something who likes to stay fit and workout a couple times a week, i'm looking for a detailed workout program that I could implement for the upcoming season. Not looking to bulk up or anything like that.

    I've learned that full body exercises(Squats, Deadlifts, etc.) are an important part. But I want to remain flexibility and improve core stability as well. Any suggestions or actual programs to share would be a great help! Thanks!

    Grip it and Rip it!


  2. Don O

    Don O
    Madison, WI

    As an almost-70 something, I gained a club this year working with a TPI instructor last off season. At least find one and get a 2 session evaluation. You can go to the MyTPI website for golf-centric routines but what you don't know to focus on can minimize the benefit. Just like getting a club fitting.
  3. nate l

    nate l
    lees summit, MO

    Another vote for the TPI program, changed my game!
  4. 19hole

    Woburn, MA

    I try to hit balls indoors between trip south after the courses close here in the Northeast.

    Brightwaters, NY

    Just purchased the “Pure Distance Golf Program” gives videos and written instructions with workout sheets for weekly use. Has warmup and workout programs. Can view the workouts on my iPhone in the gym. Same boat you are in New York winters are for getting golf ready!
  6. Might check out the Joey D golf program (DVD + Equipment) and add that in with the workouts your doing already.
  7. Joel L

    Joel L
    Milton, GA

    I recently started working with a TPI certified/bio metrics instructor. The program started with a 2 hr evaluation session to determine current levels of strength and flexibility. This also included hitting balls to determine swing sequence(hips, shoulders and hands).

    Our first sessions focused on range of motion and stretching techniques. Later began adding new exercises for balance and core strength. Future sessions will begin to focus on speed training and continued core exercises. Many exercises don't require gym equipment and can be done at home.

    The TPI website has examples of many of the exercises we are working on. I am adding in aerobic workouts for weight loss. Looking forward to the benefits come spring time.
  8. I work out at the gym over the winter 4-5 times a week and try to put on about 15-20 pounds, but your right we do get very very tight. But I have found a good stretching routine keeps me flexible, and last year I took a Yoga class. A lot of the exercises really stretch and strengthen, it might be worth checking out.
  9. richard f

    richard f

    Mostly just hit balls on a range if I can't get on a course to play
  10. I found out about the TPi program recently when I got a new instructor. It’s awesome. They can basically prescribe exercises to improve your physical ability to swing a golf club. I also think that Titleist is missing out by not having it on a phone app. They did such ab amazing Job developing the program .it would be amazing if I could use an app with it
  11. mj

    Coquitlam, BC

    follow Lexi Thompson on Instagram...she occasionally post her workout..
  12. JAM


    I am 74 and work out every day, all year round. I have a 45 minute stretching workout I do every morning to start my day. In addition, I run twice a week totaling eight miles, I bike twice a week totaling twelve miles, I play golf twice a week carrying my bag during the 7-8 month season, and the other days, during the winter, I walk outside for 35 minutes. And most importantly, I swing a club seven times and putt every day on non-golfing days year round for 15-20 minutes indoors. The key is moderation and switching up your routine. My goal is to stay on the right side of the turf for the next 26 years!

  13. JoeyC

    Minneapolis, MN

    Check out the "Volt" app; it's awesome and tailored to athletes based on their sport. Regardless of being a golfer, football player (it even distinguishes between QB's, Line, and Backs), you'll get a fresh warmup and workout protocol based on the number of days you want to train.

    I played d-3 hockey in college, trained high school and junior athletes for years, and even did a stint in amateur bodybuiding/physique before settling in on golf. I'm not an expert, but I do know how to train.

    I'm a Minnesota golfer and can sympathize with the winter blues. For me, it's a Volt golf program 3 days a week in the gym and hot warrior yoga for two!
  14. I don’t know about the rest of the northern US, here in southeastern Wisconsin, I am able to golf on a TrackMan simulator. My club, fairways of Woodside, has 2 simulators. I’m there 4-5 days a week. Fridays, we golf 54 holes, league during the week, the other 2-3 days, using the Trackman shot analysis, to improve the game. Able to link it with the iPad. Come home, and go over the stats. Has greatly improved my wedge game.
    There are a few places around here that offer simulators. In my opinion, find ones that have a trackman. I believe it’s the only one, that you can also putt, when playing a round of golf. A great way to improve your putting, while playing a round or 3 of golf

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