There aren’t many sports that you can play in an organized fashion for your entire life. Of the select few sports that people can play for decades, golf might be the most popular. You could be in high school or college and looking for ways to improve your game in the offseason or you might be a working adult who has picked up a new hobby with your friends. No matter what stage of your golf career you are in, I’m positive you are always looking for new ways to gain an edge over the people you compete against. It’s the agonizing beauty of the game: there’s always something new to learn or an adjustment to make. The Golf Program can help you take that next step.
          I can’t promise that you’ll hit the ball straight as a result of using this program, but I can promise you’ll hit the ball farther. With over four months of training, this program is designed to help you develop the total body strength, mobility and rotational power necessary to have you looking and feeling like a new golfer when you step onto the first tee box in the spring. It takes a high level of physical durability and mental fortitude to play 36-72 holes in a week. The workouts you’ll find within this program are designed to build you up in every facet of the game so that you can compete round after round after round.
          The game is evolving and the players on tour are becoming stronger and more athletic by the year. One simple Google search will yield plenty of videos of various men and women in the PGA, LPGA and LIV training in the weight room. You may not be a professional, but that doesn’t mean you can’t train like one. It’s time to take your game to the next level.
 
What equipment you will need
          I’m very blessed to run a facility with both a fully-outfitted weight room and a turf area. The equipment demands for this program are rather extensive, but it CAN be done even if you do not have access to an Olympic-style weight room. Here’s what this program calls for:
Squat rack (barbell, plates, etc.)
Dumbbells/kettlebells
An adjustable bench
Pull-up bar
Trap bar (not necessary, but highly recommended)
Plyo boxes
Medicine balls
Resistance bands
Stability ball
 
Amount of time you will need for each workout
Most, if not all workouts can be completed in 60-75 minutes
 
Longevity of workout program
This program consists of six blocks that total 19 weeks of training. Each block is three weeks except for one four-week block.
 
Level of difficulty
Intermediate (at least one year of resistance training experience is recommended). Now, I will say that my collegiate freshmen use workouts very similar to the ones in this program, but it helps when I am physically in the room with them to coach and instruct as needed. If you are new to the weight room, some of these exercises and training modalities may be above your experience level, so be mindful of the weight you choose to use.
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, these programs resemble the offseason (late spring through early fall) workouts that my collegiate golfers did in the summer of 2025. I highly recommend using these during your offseason.
For those who work out consistently to lead a healthy lifestyle or play golf recreationally, these can be used at any time! There is a substantial amount of volume in a couple of these training blocks, so the winter would be a great time to complete this program since the cold weather will keep everyone from getting out on the course regularly.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder.
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video.
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.