Off-Season Program for Golf: SPP Edition

Right here I gave you the first part of a sample off season program for golf. This general physical preparedness phase (GPP) focused on addressing mobility, stability and structural imbalances, as well as building a solid base of strength and muscular endurance to build upon in the specific physical preparedness (SPP).


Once you’ve been following the GPP program for the 8 weeks, you should be feeling and moving a lot better and noticing some serious gains in your strength and endurance. Now could be the time for the real fun to begin and for you to start translating these gains into your golf game. So without further ado I present to you the SPP program.

Please note: This program is designed to be carried out for the 6 weeks leading into to the start of your season, so the timing of switching from a GPP to SPP program program should be adjusted accordingly.

SPP Phase (Weeks 1-6)


Side lying external rotation (8/side)

Split-stance kneeling adductor mobilisations (8/side)

Scapula push-ups (5/side)

Multi-planar hamstring mobilisations (5/5/5 side)

Multi-planar wall ankle mobilisations (3/3/3 side)

Bowler squats (8/side)

Scapular wall slides (1×10)

Workout A

Half-kneeling cable chop (3×4)

Lateral jump or Weighted squat jump  (3×5)

Front squat (3×5)

Bench press (3×5)

Lateral sled drags (3x40yrds), or lateral lunges (3×8) if you don’t have access to a sled.

Sled drag rows (3x40yrds), or face pulls (3×15) if you don’t have access to a sled.

Workout B

TRX fallout (3×10)

Med-ball rotational throws (3×10)

Push Press (3×5)

Trap bar deadlift (3×5)

Push up/ Chin up superset (3xMAX REPS) *use band or chain resistance if push ups are to easy.

This SPP program has been carefully put together to develop the multi-planar strength and core stability necessary in the golf swing. Med-ball throws, plyos and lateral jumps work alongside appropriate assistance work to improve power development, co-ordination and golf swing kinematics, whilst providing balanced physical development. Coupled with the earlier GPP program, you now have everything you need to ready yourself for the coming season and make sure it’s a stellar one. So get to it! And be sure to let me know how it goes in the comments section below!

“This offseason isn’t about excuses, it’s about progress. It’s about committing to be our best next season”

8 thoughts on “Off-Season Program for Golf: SPP Edition

  1. Rick Williams PGA

    You bring a ton of value and inspiration with this post. Considering it’s the first post I’ve read, I’m hooked. I’m having knee surgery on Jan 10 and have rehab set up with Dr Tim Chow, TPI Level 2 (and awesome chiropractor)here in PA. I’m excited to come out stronger and more fit this spring.
    Thanks for writing your blog. Looks as thought there is a TON of great insight from you here. Cheers.

    1. nbuchan Post author

      Thanks for the kind words Rick. Good luck with the knee surgery and hopefully you will be back stronger, fitter and playing better golf than ever in no time! 🙂

  2. Vertical Jump

    Having read this I thought it was very informative. I appreciate you spending
    some time and energy to put this information together. I once again find myself
    personally spending a lot of time both reading and commenting.

    But so what, it was still worthwhile!

  3. Craig

    Thanks for your hard work, first!

    I’ve heard that bench press is not good for golfers due to shoulder injuries even when done correctly. Is this true? Should one do weighted push up instead?

    Will you have a post of good an bad lifts for golfers?

    1. nbuchan Post author

      Craig, first thanks! I like the idea for the post, and will have a think about what could be included in a post like that. Check back soon and hopefully I’ll have something for you!

      The bench press is an interesting one. First thing to say is yes course you can hurt your shoulders doing bench press, but you can hurt your shoulder getting out of bed. I would say is don’t use an excessively wide grip and be sure to ‘tuck the elbows’ as you lower the bar and this will minimise any risk. If your shoulder gets cranking doing bench press due to a previous injury or something use dumbbells or ideally a football/swiss barbell.

      Weighted push-ups are a great exercise for golfers as the scapular is not tied down by being against a bench, as in the bench press so you have to work to stabilise the scapular during the lift which is beneficial. The problem is that weighted push-ups can become difficult to load effectively as you get stronger. My advice is to do weighted push-ups until you are strong enough that they are too easy and you can comfortably add anymore load. At this point add go to the bench press. On a side note tricep strength is incredibly important in the golf swing and compound movements like bench press, push-ups, overhead presses and dips are the best movements to increase tricep strength so this is why I include them in my programs. Thanks for the great question.

  4. Stephen Blanchard

    Firstly can I say your blog is great

    I have started working on my strength training for golf this off season. With the winter being so mild in England this year I have also played more rounds than I normally would. I have gone from 20kg bar only to 100kg deep squats and 110kg deadlift in a 7 week progression concentrating on form over weight.

    I have noticed that:
    a) my balance has improved and i feel more connected with the ground when swinging
    b) all niggles aches and pains associated with golf have disappeared e.g. lower back pain, pelvic band pain. I put this down to improved core strength and building up my posterior chain.
    c) better accuracy and distance off the tee

    Your programs are obviously a lot more advanced than my general strength training ones so i look forward to trying the moves.

    1. nbuchan Post author

      Hi Stephen,

      Thanks the kind words and support of the blog.

      Great to hear of progress and results like this. Am guessing you are following some sort of program much like stronglifts or starting strength?

      Great comments about balance and feeling more connected to the ground. Squats and deadlifts teach you develop ground reaction force to lift weight, this also carries over into everything else including your golf swing, hence why you feel more stable, connected to the ground and as you are applying more force, get more distance.

      My programs are more specific than a general strength template like stronglifts or ss yes. Building a solid base of general strength like you have been is the way I start most of my clients though, its a great thing to do as strength is probably the most important adaptation. Once you have built a solid foundation of strength (as it sounds like you have) you can begin to get more specific and add movements in the rotational and frontal (side to side) plane as well as working on speed and power. If you want any help or advice with your training feel free to email me: Thanks for the comment.


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