Welcome to Lift Heavy, Swing Fast, where the belief is simple: the modern golfer is an athlete and should train like one.
Each program focuses on Mobility, Strength, Power, Conditioning, and Flexibility, helping golfers play their best on the course while living life fully off it.
From high handicappers to touring pros, there’s something for everyone. Regardless of where you are on your fitness journey, golf fitness requires a specific, simple and effective approach. Here are four key concepts that guide the program:
Mobility is Not Just a Warmup
Every workout should begin with a proper warmup, priming the body for the exercise ahead. While in other programs a warmup might be taken lightly, mobility work demands effort. Mobility isn’t just about transitioning into the workout; it should be just as intentional and challenging as the main session. Though it’s not like maxing out on a bench press, each mobility exercise should be performed with respect and intensity to truly enhance the body’s ability to move through full ranges of motion.
Speed Must Be Trained Fast
To develop speed and power, training must be done explosively and with intent. It’s impossible to train slowly and expect to be fast on the course. Lift Heavy, Swing Fast integrates various slams and jumps, exercises proven to increase the body's ability to generate force rapidly. Every jump should be treated like a world record attempt, and every ball slam should be done with the intent to break the ball. That kind of intensity will directly translate to faster swings and overall quickness.
Strong Golfers Are Better Golfers
No one needs to lift a house to be good at golf, and elite powerlifting skills aren't required, but adequate strength is necessary to generate force and move efficiently through full ranges of motion, like a golf swing. The Lift Heavy, Swing Fast motto is “Lifting Heavy,” but "heavy" is a relative term. There's no need for 1 rep max-effort lifts in this program. Instead, strength training is integrated to complement and enhance mobility and power, not overshadow them. Don’t be afraid of lifting heavier weights—no one ever complains about being "too strong."
Rest Days Are Non-Negotiable
Rest days are essential, especially in programs focused on speed and power. The central nervous system (CNS) requires about 48 hours to recover after intense training. Without recovery, progress stalls. Although life may sometimes interfere with perfect scheduling, taking rest days is non-negotiable—sometimes less is more.
On this golf fitness journey, no one is alone. Lift Heavy, Swing Fast offers support through its community of fellow athletes. The Facebook group is a space to ask questions, share videos for form checks, and connect with golfers on the same path.
