If you’ve been with us through the last few cycles, you know we’ve been getting fast, really fast. We worked contrast methods, sprints, power training, jumps, and throws - all designed to help you swing faster without grinding yourself into the ground.
But for the next 4 weeks, it’s time to shift gears. Golfers don’t live in one training zone year-round. The most powerful swings come from layering different qualities at the right time. If we want to keep making progress and be ready for heavier strength work later, we’ve got to lay the foundation now.
September Focus: Hypertrophy / Structural Block
This month is all about building armor. That means:
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Slightly higher reps (8–10 on the big lifts, 10–12+ on accessories).
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Controlled tempos (slow eccentrics) to reinforce solid movement patterns.
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Extra accessory work for glutes, trunk, and rear delts to protect your back and shoulders.
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Still a touch of speed work - med ball throws, jumps, and sprints - so you don’t lose that snap.
Why this matters for golf:
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Injury resistance: more muscle and tendon tolerance protects your body during long practices, golf trips, multi-round weekend play, and tournaments.
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Strength readiness: hypertrophy gives us the base to handle heavier loads when the time comes.
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Swing support: stronger glutes, trunk, and upper back improve posture, stability, and rotation.
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Bonus: the added muscle and definition don’t just help you perform - you'll look great too.
What You’ll Notice
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More of a “pump” during sessions (that’s on purpose).
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A little more soreness than the last block, but nothing that knocks you out.
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A sturdier, more resilient body as the weeks go on.
Takeaway
Every golfer wants more speed, but speed without a base doesn’t last. This 4-week cycle is about building the armor so when it’s time to push strength again, your body is ready to handle it - and carry that power back onto the course.
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