Welcome to Lift Heavy, Swing Fast! To help you make the most out of your membership, please take a moment to review these instructions.
Workout Instructions
Our workouts primarily consist of Supersets and Circuits, meaning exercises are performed in sequence before starting over.
For example, if the "Prep" circuit has four exercises—A1, A2, A3, and A4—complete them in order and then repeat, as prescribed. The same applies if there are only two or three exercises.
Occasionally, you'll see a single exercise with specific rest periods between sets.
Exercises are listed with numbers like "2 x 6"—the first number refers to the sets and the second to the reps. For "Per Side" exercises, check the instructions.
Make sure to use the "SWAP" feature to modify exercises based on available equipment or skill level. Tap the three dots next to an exercise, then select the option that best fits your needs. These options aren’t ranked, so choose based on your gym space, equipment, or personal skill set. If you need help with a swap, just ask in the chat.
For more information on using the SWAP feature, click here.
Choosing Weights: Reps in Reserve (RIR) Method
We use the RIR method to help you choose the appropriate weight. RIR measures how many reps you could do before reaching failure.
Want to learn more about RIR? Check out our blog here.
Video Instructions
Some exercises are followed by "CWGF" , "CWG" or “LHSF” —this just means it’s our custom video since TrainHeroic doesn’t allow duplicate exercise names. “CWG” and “CWGF” stand for Cody Wescott Golf (Fitness) and “LHSF” Lift Heavy, Swing Fast.
Cody has begun to update all exercises with audio voice overs, depending on when you read this most if not all exercises will have them.
For more detailed exercise demos, visit our YouTube Page. Cody has created in depth videos on how to perform some of the most used exercises in the program. If you need extra guidance, don’t hesitate to ask.
Program Timing and Recovery
Workouts are posted 4 days in advance. Please try to follow the schedule. We emphasize rest and recovery for optimal progress—rushing ahead won’t lead to faster results. If training every day was the best approach, we'd program that way!
Housekeeping Notes
Feel free to post form check videos (as many as you need) in the TrainHeroic Chat or Private Facebook Group. Only videos posted in these places will be reviewed.
In the Facebook Group, we encourage you to share not just workout-related content but also your golf swings, scores, or anything the community would enjoy. Cody will also post live videos and other helpful content.
For account-related questions, visit the TrainHeroic Support Page for quick answers.
Lastly, please don’t send program-related questions to Cody’s social media DMs. Our team prioritizes inquiries through the Facebook Page and TrainHeroic Chat—DMs may not be seen.
And a quick note: You do not need the "PRO" version of TrainHeroic. Ignore the offer when it pops up.
We’re here to help, so don’t hesitate to ask questions and engage with the community.
Are you ready to be the fittest player on the course!? Let’s GO!
