Golf Strength & Conditioning Plans | Off-Season vs In-Season Training for Performance

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Luke Robinson

Smart S&C planning boosts golf performance. Learn how off-season builds strength & club head speed, while in-season focuses on maintenance with short, high-intensity sessions to reduce injury risk.

More from Luke Robinson
55 videos2hr 49min
Golf Warm-Up Routine | RAMP Protocol to Boost Performance & Prevent Injuries
0:06:200:00:30
PREVIEW

Golf Warm-Up Routine | RAMP Protocol to Boost Performance & Prevent Injuries
The Link between jump power and clubhead speed and what it means for your game
0:05:120:00:30
PREVIEW

The Link between jump power and clubhead speed and what it means for your game
Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains
0:02:070:00:30
PREVIEW

Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains
Barbell Overhead Press for Golf Strength
0:03:130:00:30
PREVIEW

Barbell Overhead Press for Golf Strength
Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain
0:02:020:00:30
PREVIEW

Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain
Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf
0:02:100:00:30
PREVIEW

Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf
Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control
0:03:090:00:30
PREVIEW

Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control
Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability
0:02:580:00:30
PREVIEW

Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability
Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power
0:02:180:00:30
PREVIEW

Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power
Bent Over Row with Dumbbells for Golf Strength & Stability
0:02:440:00:30
PREVIEW

Bent Over Row with Dumbbells for Golf Strength & Stability
Bench Press for Golf: Build Strength & Club Head Speed
0:02:530:00:30
PREVIEW

Bench Press for Golf: Build Strength & Club Head Speed
Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression
0:02:020:00:30
PREVIEW

Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression
Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf
0:02:290:00:30
PREVIEW

Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf
Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training
0:02:460:00:30
PREVIEW

Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training
Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf
0:03:020:00:30
PREVIEW

Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf
Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance
0:03:070:00:30
PREVIEW

Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance
Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability
0:01:210:00:30
PREVIEW

Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability
Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing
0:02:180:00:30
PREVIEW

Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing
Developing Junior Elite Golfers: Strength & Conditioning Principles for Safe, Long-Term Success
0:05:090:00:30
PREVIEW

Developing Junior Elite Golfers: Strength & Conditioning Principles for Safe, Long-Term Success
Iron Cross Stretch: Improve Spine Mobility & Reduce Lower Back Pain for Golfers
0:01:550:00:30
PREVIEW

Iron Cross Stretch: Improve Spine Mobility & Reduce Lower Back Pain for Golfers
Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf
0:03:200:00:30
PREVIEW

Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf
World’s Greatest Stretch: Pro Golfer Mobility Drill for Hips, Spine & Swing Rotation
0:02:120:00:30
PREVIEW

World’s Greatest Stretch: Pro Golfer Mobility Drill for Hips, Spine & Swing Rotation
Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance
0:02:560:00:30
PREVIEW

Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance
Back Squat: Full-Range Strength, Power & Mobility Training to Boost Golf Performance
0:03:440:00:30
PREVIEW

Back Squat: Full-Range Strength, Power & Mobility Training to Boost Golf Performance
Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability
0:02:500:00:30
PREVIEW

Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability
TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience
0:03:300:00:30
PREVIEW

TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience
High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers
0:02:030:00:30
PREVIEW

High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers
Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power
0:03:280:00:30
PREVIEW

Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power
Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability
0:03:010:00:30
PREVIEW

Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability
Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road
0:02:360:00:30
PREVIEW

Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road
Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers
0:02:130:00:30
PREVIEW

Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers
Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back
0:03:130:00:30
PREVIEW

Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back
Deep Squat Rotation: Improve Mobility, Flexibility & Rotation for Better Golf Swings
0:02:110:00:30
PREVIEW

Deep Squat Rotation: Improve Mobility, Flexibility & Rotation for Better Golf Swings
Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing
0:02:390:00:30
PREVIEW

Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing
Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf
0:03:110:00:30
PREVIEW

Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf
Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf
0:04:340:00:30
PREVIEW

Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf
Thoracic Spine Rotation
0:02:090:00:30
PREVIEW

Thoracic Spine Rotation
Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance
0:03:080:00:30
PREVIEW

Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance
Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers
0:02:590:00:30
PREVIEW

Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers
Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf
0:01:280:00:30
PREVIEW

Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf
Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers
0:03:400:00:30
PREVIEW

Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers
Cat-Cow Pose: Thoracic Spine Mobility & Back Health Stretch for Better Golf Movement
0:02:160:00:30
PREVIEW

Cat-Cow Pose: Thoracic Spine Mobility & Back Health Stretch for Better Golf Movement
Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed
0:02:420:00:30
PREVIEW

Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed
Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed
0:03:560:00:30
PREVIEW

Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed
Frog Stretch: Hip Mobility Drill to Improve Rotation, Reduce Back Pain & Golf Longevity
0:02:150:00:30
PREVIEW

Frog Stretch: Hip Mobility Drill to Improve Rotation, Reduce Back Pain & Golf Longevity
Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed
0:03:460:00:30
PREVIEW

Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed
Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf
0:04:290:00:30
PREVIEW

Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf
Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf
0:02:050:00:30
PREVIEW

Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf
Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance
0:02:000:00:30
PREVIEW

Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance
Reactive and Proactive S&C models - why early S&C is paramount
0:05:070:00:30
PREVIEW

Reactive and Proactive S&C models - why early S&C is paramount

Common Golf Injuries & How Strength Training Prevents Them
0:04:330:00:30
PREVIEW

Common Golf Injuries & How Strength Training Prevents Them
Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance
0:05:510:00:30
PREVIEW

Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance
Overtraining, S&C, Recovery and Monitoring your Capacity
0:04:580:00:30
PREVIEW

Overtraining, S&C, Recovery and Monitoring your Capacity
Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power
0:02:560:00:30
PREVIEW

Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power
Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed
0:02:210:00:30
PREVIEW

Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed
More from Strength & Conditioning Program
Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains
0:02:070:00:30
PREVIEW

Why Strength & Conditioning Matters in Golf | Science-Based Speed & Club Head Gains

 Luke Robinson
Barbell Overhead Press for Golf Strength
0:03:130:00:30
PREVIEW

Barbell Overhead Press for Golf Strength

 Luke Robinson
Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain
0:02:020:00:30
PREVIEW

Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain

 Luke Robinson
Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf
0:02:100:00:30
PREVIEW

Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf

 Luke Robinson
Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control
0:03:090:00:30
PREVIEW

Bent-Over Row: Dumbbell Back Strength Exercise for Stability & Golf Swing Control

 Luke Robinson
Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability
0:02:580:00:30
PREVIEW

Dumbbell Overhead Press for Golf: Shoulder Strength, Mobility & Stability

 Luke Robinson
Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power
0:02:180:00:30
PREVIEW

Band-Assisted Chin-Up for Golf: Scalable Upper-Body Strength & Power

 Luke Robinson
Bent Over Row with Dumbbells for Golf Strength & Stability
0:02:440:00:30
PREVIEW

Bent Over Row with Dumbbells for Golf Strength & Stability

 Luke Robinson
Bench Press for Golf: Build Strength & Club Head Speed
0:02:530:00:30
PREVIEW

Bench Press for Golf: Build Strength & Club Head Speed

 Luke Robinson
Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression
0:02:020:00:30
PREVIEW

Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression

 Luke Robinson
Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf
0:02:290:00:30
PREVIEW

Band-Assisted Jump: Overspeed Power Training to Improve Swing Speed & Distance in Golf

 Luke Robinson
Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training
0:02:460:00:30
PREVIEW

Kneeling Single-Arm Landmine Press: Upper Body Power & Core Stability Training

 Luke Robinson
Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf
0:03:020:00:30
PREVIEW

Supine Medicine Ball Throw: Explosive Upper Body Power Training for Golf

 Luke Robinson
Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance
0:03:070:00:30
PREVIEW

Band Neck Forward Exercise: Build Strength & Prevent Neck Pain for Golf Performance

 Luke Robinson
Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability
0:01:210:00:30
PREVIEW

Dumbbell Step-Up: Accessible Single-Leg Strength Training to Improve Power & Golf Swing Stability

 Luke Robinson
Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing
0:02:180:00:30
PREVIEW

Raised Kettlebell Deadlift: Build Lower Body Strength & Stability for a Powerful Golf Swing

 Luke Robinson
Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf
0:03:200:00:30
PREVIEW

Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf

 Luke Robinson
Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance
0:02:560:00:30
PREVIEW

Barbell Step-Up: Explosive Lower Body Strength & Power Training to Boost Golf Distance

 Luke Robinson
Back Squat: Full-Range Strength, Power & Mobility Training to Boost Golf Performance
0:03:440:00:30
PREVIEW

Back Squat: Full-Range Strength, Power & Mobility Training to Boost Golf Performance

 Luke Robinson
Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability
0:02:500:00:30
PREVIEW

Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability

 Luke Robinson
TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience
0:03:300:00:30
PREVIEW

TRX Row for Golf: Build Upper-Back Strength, Grip, and Injury Resilience

 Luke Robinson
High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers
0:02:030:00:30
PREVIEW

High Plank Exercise: Core Strength, Stability & Low-Impact Training for Golfers

 Luke Robinson
Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power
0:03:280:00:30
PREVIEW

Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power

 Luke Robinson
Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability
0:03:010:00:30
PREVIEW

Landmine Press Exercise for Golfers: Build Explosive Power and Core Stability

 Luke Robinson
Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road
0:02:360:00:30
PREVIEW

Dumbbell Box Squat: Low-Impact Strength Training for Golfers at Home or on the Road

 Luke Robinson
Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers
0:02:130:00:30
PREVIEW

Half-Kneeling Dumbbell Shoulder Press: Safer Strength & Mobility for Golfers

 Luke Robinson
Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back
0:03:130:00:30
PREVIEW

Rotational Medicine Ball Throw: Build Explosive Power & Protect Your Back

 Luke Robinson
Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing
0:02:390:00:30
PREVIEW

Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing

 Luke Robinson
Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf
0:03:110:00:30
PREVIEW

Countermovement Jump: Explosive Power Training to Boost Swing Speed & Distance in Golf

 Luke Robinson
Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf
0:04:340:00:30
PREVIEW

Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf

 Luke Robinson
Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance
0:03:080:00:30
PREVIEW

Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance

 Luke Robinson
Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers
0:02:590:00:30
PREVIEW

Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers

 Luke Robinson
Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf
0:01:280:00:30
PREVIEW

Step-Up Exercise: Beginner-Friendly Lower Body Strength & Balance Training for Golf

 Luke Robinson
Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers
0:03:400:00:30
PREVIEW

Single-Arm Band Row: Portable Back Strength & Shoulder Stability Exercise for Golfers

 Luke Robinson
Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed
0:02:420:00:30
PREVIEW

Banded Overhead Press: Shoulder Strength & Power Training to Boost Clubhead Speed

 Luke Robinson
Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed
0:03:560:00:30
PREVIEW

Ab Roll-Out Exercise: Advanced Core Strength Training for Rotation, Power & Golf Swing Speed

 Luke Robinson
Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed
0:03:460:00:30
PREVIEW

Medicine Ball Slam: Explosive Upper Body Power Training to Maximize Clubhead Speed

 Luke Robinson
Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf
0:04:290:00:30
PREVIEW

Hex Bar Deadlift: Lower Body Strength & Power Training to Increase Distance in Golf

 Luke Robinson
Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf
0:02:050:00:30
PREVIEW

Lateral Band Neck Flexion & Extension: Build Robust Neck Strength & Injury Prevention for Golf

 Luke Robinson
Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance
0:02:000:00:30
PREVIEW

Golf S&C Screening & Testing | Simple Movement Checks to Improve Performance

 Luke Robinson
Reactive and Proactive S&C models - why early S&C is paramount
0:05:070:00:30
PREVIEW

Reactive and Proactive S&C models - why early S&C is paramount

Luke Robinson
Common Golf Injuries & How Strength Training Prevents Them
0:04:330:00:30
PREVIEW

Common Golf Injuries & How Strength Training Prevents Them

 Luke Robinson
Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance
0:05:510:00:30
PREVIEW

Top 5 Golf Strength & Conditioning Myths Debunked | Boost Club Head Speed & Distance

 Luke Robinson
Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power
0:02:560:00:30
PREVIEW

Low Plank Exercise: Core Strength & Trunk Stability to Support Golf Swing Power

 Luke Robinson
Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed
0:02:210:00:30
PREVIEW

Weighted Jumps for Golfers: Explosive Power Training to Boost Swing Speed

 Luke Robinson