Starting in 2025, Lift Heavy, Swing Fast is giving you more control over your training. For select lifts in each workout, you’ll now have the option to focus on strength or hypertrophy, allowing you to tailor your program to your specific goals.
What’s the Difference?
- Strength Training – Focuses on lifting heavier weights for lower reps to build raw power and explosiveness. This approach is all about performance—helping you generate faster clubhead speeds, drive the ball farther, and create force where it matters most.
- Hypertrophy Training – Targets muscle growth and body composition with moderate weights and higher reps. This method is great for golfers who want to add size, improve muscle definition, and build a more athletic frame.
Which Path Should You Choose?
- Pick strength if your main goal is speed, power, and performance on the course. This option is perfect for golfers who want to maximize clubhead speed and hit longer drives.
- Choose hypertrophy if you want to build muscle, improve body composition, and create a stronger, more balanced physique while still supporting overall performance.
Program Details
For each exercise, you’ll get detailed instructions on rep ranges, tempos, and execution to match your chosen focus—strength or hypertrophy. Both approaches will continue to use the Reps in Reserve (RIR) method to ensure you're training at the right intensity without burning out.
This structure gives you the flexibility to customize your training while staying on track with a proven system designed to deliver results on and off the course.
