Most golfers know they need to work out and get in better shape, but not many of them actually know what to do in the gym. They aren't sure which YouTube or TikTok “golf” exercises they should be doing, or if they should be focusing on strength, flexibility, mobility or all three.
That’s why we created our seven-week golf fitness program at Seven Victory Fitness Collective. (Why seven weeks? Hopefully you can guess by our name.)
This program begins with a TPI assessment and a video swing analysis. We give golfers a structured assessment to discover what their bodies need and make the connection as to how that training relates to their golf swing.
By the end of the program, our clients understand their own bodies, know exactly what to work on when they walk into a gym and feel confident keeping it up.
Our first assessment and video swing analysis provide a structured look at how the golfer moves and identifies physical characteristics that influence his or her golf swing. We use it to form a customized picture, rather than placing them into a predetermined workout plan. A lot of our clients come to us with exercises in mind, only because they saw a tour pro doing them on Instagram. Part of the education they receive from our program is that everyone is unique, and what works for one golfer might not be helpful for another.
Following the TPI assessment, the golfer completes a more detailed mobility screening with a coach who will oversee the fitness portion of the program. Together, they provide direction for the professionals and education for the client.
After the initial screening process, the golfer begins seven weeks of personal training built around his or her specific needs.
For example, a golfer who lacks hip mobility may require a different program from one who has plenty of mobility but cannot control it. Another golfer may move well but lack the strength needed to create more force. Someone else may simply need to become comfortable with basic exercises such as squatting, hinging, pushing, pulling, carrying and rotating.
This is where the educational component becomes especially important. We do not want clients to blindly complete exercises for seven weeks. To make training more productive and instill confidence, we want them to understand what they are doing, why they are doing it and what they should feel.
Clients also receive homework to complete outside their personal training sessions. This allows them to address certain needs more frequently and encourages responsibility for their own progress.
The work should be practical and manageable, and the golfer should leave knowing:
Which exercises to perform
How often to perform them
What each exercise is intended to improve
What good execution feels like
When an exercise may need to be modified
These small assignments help the golfer develop familiarity and confidence, as well as an understanding that progress is not limited to what happens during a scheduled training appointment.
The program includes a second golf session that allows us to distinguish between a physical limitation and a technical or coordination issue.
During these sessions, we look at how the golfer moves, how they create speed, where they may be compensating and whether the findings from the physical assessment appear relevant to their swing. Just as important, we help the golfer understand the connection.
When clients can see how a mobility restriction, balance limitation or strength deficit may influence their swing, the fitness work becomes more meaningful. It’s no longer a random exercise assigned by a coach; it becomes part of a larger process.
The strongest part of our program is the communication between the golf professional and the fitness coach. I deliberately try to over-communicate what I see.
After a golf session, I share my findings with the coach in practical terms. I may explain that the golfer is struggling to load into one side, losing posture, relying heavily on the upper body or having difficulty creating and transferring force. The coach can compare those observations with what they see during training.
Likewise, the coach may tell me that the golfer’s mobility has improved, a particular movement no longer causes discomfort or the golfer is becoming stronger and more stable in a certain pattern. That information influences what I ask the golfer to do during the next golf session.
This communication keeps both professionals working toward the same objective.
Distance is one of the outcomes golfers care about most, and many of our participants are hitting the ball farther by the end of the program.
But distance is only one measure of success. Clients also move better and feel better. They may feel less restricted during the swing, more balanced, stronger or more confident. Some simply appreciate knowing why certain movements have been difficult for them.
The educational outcomes are particularly important. A golfer who understands how to hinge properly has gained something useful beyond the program. A golfer who knows which mobility exercises are most helpful has a practical tool to continue using. A golfer who recognizes the difference between discomfort, muscular effort and poor movement has become a more informed participant in his or her own training.
These changes are harder to summarize with a single number, but have a lasting effect.
Most physical limitations cannot be permanently resolved within seven weeks. For many golfers, this is just the beginning of the process.
Seven weeks allows us to assess the golfer, establish a consistent training routine, introduce foundational movements, address key limitations, complete golf-specific evaluations and educate the client.
At the end of the program, the golfer should have an understanding of where he or she is and what should come next. For some, the next step is continued personal training, whereas others may be ready to transition into group fitness classes. Others may use what they have learned to become more consistent with their own fitness routine.
There is no single correct outcome; the goal is to provide knowledge and direction that continue long after the final session. Seven weeks may not complete the journey, but it can place someone on a far better path.
Erick Arbé is the PGA of America owner/operator of Golf Web Design and co-founder of Seven Victory Fitness Collective in Greenville, South Carolina.