Part One of RSNG’s weekly, time-saving strength & speed plan will build your potential over three weeks of tailored workouts. This exclusive, free workout plan, designed by Pro Tour strength and conditioning coach Jamie Greaves, has been put together using the latest in performance science, as well as the lessons he has learned from training pros names such as Charley Hull.
The first three weeks of this plan deploy the power of supersets, to build on the strengths you already have, optimize them for golf, and save you time in the gym. By targeting force-generating groups of muscles and then immediately introducing a speed element, these workouts won’t just make your muscles stronger, they will train your body to swing faster, too.
This will transfer directly into making your driving distance longer, while making your whole body more resilient, and better able to handle the increased club head speeds that are necessary for these gains.
This weekly workout plan has been organized three workouts per week, which have been selected for their combined training load. Your body will begin to adapt to this load in week one. By the end of week three you will have made strength gains, and be ready to start Part Two of the 6-week plan being designed by Jamie Greaves. So make sure you subscribe to the RSNG email newsletter to be informed when Part Two drops
How To Do These Workouts Do each of the following workouts in this plan over a single week, allowing for 24-48 hours rest in between workouts. To perform the paired exercises (supersets) in these workouts, do each exercise in the pair back to back with minimal, or no, rest.
Then repeat the supersets as required, allowing 90-120 seconds rest between supersets, as directed. Make sure you are eating enough protein and carbs for your body to recover and adapt between workouts, and if you are returning to working out, or starting for the first time do make sure you check with your doctor first. You might benefit from starting with RSNG’s Zero To Hero plan.
By using supersets you will optimize your workout to save time, but ensure strength gains
RSNG’s Build New Strength & Speed For Golf Plan: Weeks 1-3
Do a 10-15 dynamic warm up before each of these workouts, making sure your core temperature is raised and your muscles feel supple before you start.
DAY ONE Workout
SUPERSET A A1. Goblet Squat, Supersets: 3 Reps: 6 Rest: 120 seconds between supersets Stand with feet pointing outwards slightly and ‘screw’ your feet into the floor. Lower down through your range of motion and drive up with intent. Keep your torso upright as you move and do not tip forwards. Select a weight with which you can complete all reps with perfect form. Target: glutes, quads, core.
A2. Squat Jumps, Supersets: 3 Supersets: 3 Rest: 120 secs between supersets Drop into a quarter squat position and explode up. Land softly in the same quarter squat position. Don’t sink too low or land with legs straight or in a low squat. Target: quads, glutes, core.
SUPERSET B B1. Dumbbell Piston Press, Supersets: 3 Reps: 10 Rest: 90 secs between supersets Press your shoulder blades firmly into the bench. Lower one dumbbell at a time, under control. Don’t allow your elbows to flare out, and use your core to resist rotation. Target: chest, triceps.
B2. Single Arm Row, Supersets: 3 Reps: 8 each side Rest: 90 secs between supersets Row elbow to hip and keep your torso stable. Do not row directly up or rotate to the side as you row. Row up and in, and pause at the top. Target: lats, upper back, core.
SUPERSET C C1. Single Leg Bridge, Supersets: 3 Reps: 8 each side Rest: 90 secs between supersets Stand with feet pointing outwards slightly and ‘screw’ your feet into the floor. Lower down through your range of motion and drive up with intent. Keep your torso upright as you move and do not tip forwards. Select a weight with which you can complete all reps with perfect form. Target: glutes, quads, core.
C2. Farmer’s Carry, Supersets: 3 Reps: 30 secs Rest: 120 secs between supersets Bend your knees and hinge at the waist to safely pick up a medium heavy dumbbell. Stay strong and tall and walk in a straight line for 30 seconds. Don’t rest the weights on your legs, tilt to the side or round your shoulders forwards. Target: lower body, core.
DAY TWO Workout
SUPERSET A A1. Landmine Press, Supersets: 3 Reps: 6 each side Rest: 120 seconds between supersets Start in a half-kneeling position with a bar in a ‘landmine’ style attachment. Tuck the pelvis under so that your back knee, hips and shoulders are stacked. Maintain the stacked position, and do not lean back or lower past shoulder height. Target: glutes, quads, core.
A2. Landmine Thruster, Supersets: 3 Reps: 5 Rest: 120 secs between supersets Drop into a quarter squat position and push into the ground to explode up. The effort starts by pushing into the ground. Drive up with intent and speed. Target: quads, glutes, core.
SUPERSET B B1. Goblet Split Squat, Supersets: 3 Reps: 6 (each side) Rest: 90 secs between supersets Both feet are facing forwards with the back foot on tiptoes. Lower slowly and then press back up through the front foot. Keep ankles, knees and hips aligned as you do the rep. Target: hamstrings, quads, glutes, core.
B2. Lat Pulldown, Supersets: 3 Reps: 8 Rest: 90 secs between supersets Start with a slight lean back from your hips with a band or cable attached high. Pull the shoulders back then pull the band or bar to the top of your chest. Pause at the top for a second and then return under control. Target: lats, upper back, core.
SUPERSET C C1. Leg Lowerings, Supersets: 2 Reps: 9 each side (3 of each) Rest: 90 secs between supersets Stay stable on the standing leg as you lower your back leg behind you. Next, lower your leg down to the side through your maximum range. Finally, lower your leg down and to the side, crossing the centerline. Target: glutes, quads, core.
C2. Inverted Row, Supersets: 2 Reps: 10 Rest: 90 secs between supersets Start with a straight line between shoulders, hips and knees. Pull your chest up to the bar and then squeeze at the top. Don’t bob your head, arch your spine or let your hips sag. Target: lats, arms, core.
DAY THREE Workout
SUPERSET A A1. Dumbbell Romanian Deadlift, Supersets: 3 Reps: 8 Rest: 120 seconds between supersets Slowly push the hips back to load the hamstrings and glutes. Drive through the floor and drive the hips forward to return. Try not to bend the knees excessively, or round through the torso. Target: hamstrings, glutes, core.
A2. Kettlebell Swing, Supersets: 3 Reps: 8 Rest: 120 secs between supersets Start with some softness in the knees and the hips pushed back. Swing the kettlebell between the legs and then snap the hips forwards. Try not to squat the swing, or pull the kettlebell up with the upper body. Target: lower body, core.
SUPERSET B B1. Dumbbell Seal Row, Supersets: 3 Reps: 10 Rest: 90 secs between supersets Row the weights up and in drawing the elbows to the hips. Squeeze at the top and keep your torso still. Allow your shoulder blades to move through their full range of motion. Target: lats, upper back.
B2. Cuban Press, Supersets: 3 Reps: 6 Rest: 90 secs between supersets Start with your chin resting on the edge of the bench. Hang your arms directly below your shoulders holding light weights. Row them up, rotate and then press – move slowly and with control. Target: rotator cuff, shoulders upper back.
SUPERSET C C1. Hang, Supersets: 2 Reps: As long as possible Rest: 90 secs between supersets Use an overhand grip on a bar so that your feet hang off the ground. Stay fairly still and do not swing excessively. Hang for as long as you can until your grip goes. Target: grip strength, core.
C2. Walking Lunges, Supersets: 2 Reps: 12 total Rest: 90 secs between supersets Start with a weight in each hand and take a step forwards, lowering down. Push up and step forwards with the other foot. Don’t step too short or too long, or round the torso over. Target: hamstrings, glutes, core.
WHAT NEXT? Want to add a strength-building standalone workout to your plan? Then try the free [RSNG One-Weight Dumb-bell Workout](LINK TC).
Jamie Graves is a strength and conditioning coach who specializes in training golfers and has also played the game himself for over 20 years formerly reaching a plus figure level. He currently works with golfers of all ages and abilities including tour players such as Charley Hull and Meghan McLaren. Jamie offers in person sessions at his private facility at Northampton Golf Club as well as online through his JG Golf Fitness App, helping all golfers to move better, get stronger and swing faster! Follow him on Instagram and visit his website for more.
Photos: Adobe Stock