Boost Strength & Power

Golf Strong Strength & Power 2.0 continues with the same structure as our Strength & Power 1.0.

We strongly advise to complete Golf STRONG 1.0 if you have yet to do so.

This programme includes 2 x strength & power sessions and 2 conditioning sessions per week.

Ensure to prioritise your recovery. If you’d like to speak more about scheduling your workouts, please message us via the Golf STRONG app or alternatively email us at info@golfstrong.ie.

During this programme, you will continue to broaden out your base of strength and power. Compound lifts have been introduced, which will allow you to increase the weight and the intensity of your sessions. There are progressions & regressions for each movement used so do not hesitate to reach out if they are required. As always - technique is crucial, make this your main focus prior to loading on the weights. Check out all the videos linked prior to starting your session to maintain a nice flow throughout.

The flow of each session goes as follows:
A) Movement Preparation -> B) Power -> C1)Strength -> C2) Accessory -> Cool Down

The movement preparation section should take a total of 5-8 minutes. We recommend beginning your session with 3-5 minutes of slow steady state cardio to increase core temperature.

The Power section is progressed to include more explosive jumps, med ball throws and bounds. Ensure to take your rest between exercises and sets here, to make sure you’re moving with intent for each rep.

The strength block consists of supersets on both days - including a lower body and an upper body exercise. Rest as needed after each set to allow you get the most from your working sets. Complete 1-2 warm up sets prior to hitting the working sets each week which start in week 5 on 2 sets.

The accessory block will help you improve movement patterns, maintain lean muscle mass and resiliency. Set aside 3-5 minutes at the end of each session to get your stretches complete, this will help promote recovery & mobility.

As you know from the Golf STRONG Strength & Power 1.0, this programme is based off Rate of Perceived Exertion (RPE). This is a ‘difficulty scale’ that runs from 1-10. It’s a useful tool that you will use to quantify your effort, and will be applied to your sets. You’ll build in intensity through weeks 5-8 to an RPE of 9/10.

Spend 5 minutes stretching down at the end of your session. This will help your recovery.

RPE 5 = Warm Up Set. Estimated that 5 more reps could be done easily.
RPE 8 = Estimated that 2 more reps could be done, pushing it!
RPE 10 = Estimated that 0 more reps could be done.

Please note, we would strongly recommend to avoid technical breakdown.