The only Golf Fitness Training Video you need this January.

If you're a golfer and looking to have a great year here in 2025 this is the video for you because we're going to show you how to create serious speed in your golf swing how to stay injury-free and how to feel at your best when the season comes around so let's get to work I'm Michael PGA professional and head of performance here at DRVN Golf and fitness and there are two things we want to cover right now one it's January and we know that you want to hit the gym get fit and start the new year in the best way possible but what does that look like for a golfer and how can you make the most progress the other factor is thinking about the new season March April we get the light nights we start to think about reducing the handicap playing our best goal forever and making real progress the cool thing is you can make them one in the same and with the right plan you're going to make so much more progress so we want to answer a question for you first and that is what is golf Fitness this means a lot of different things to a lot of different people back in time we're talking about golf look alike exercises minimal weight and basically some form of stretching that gets you feel like you're working on your game that's not golf Fitness the other side is that if you lift weights you're going to get too bulky you're not going to be flexible enough and it's going to be detrimental to your game again not good golf Fitness is Fitness you need a program that going to help you feel excellent off the golf course all right we all need muscle mass we all need high quality Mobility we need a suitable level of strength power output and basically the endurance to go play golf okay and that's going to benefit you in every single day of your life and that really is what we are all about so helping you to actually be fit to be healthy to be strong is going to be better for your performance now and it's going to give you durability and a health span for much longer period of time that is worth working for the other side is how we actually really focus in on improving your golf swing and getting those benefits right and that is what golf Fitness is to us it is allowing you to have excellent performance on the course and an excellent quality of life off it okay so that requires Baseline strength high quality mobility and then golf specific power output to deliver all of that Force into your golf swing okay that's what we do in our programs and we want to give you the best three exercises that are golf focused to help you strengthen to help build mobility and to build your power output exercise one of making your training more golf focus is going to be the step to Dynamic release I've got the awesome crossover symmetry bands here more details in the description and we're going to fix it low to a solid structure okay to start we're going to have our feet together then importantly we're going to dynamically step into our golf posture all right so this is all about increasing your speed and that energy transfer that pressure shift from your Trail side to your lead side okay once we plant that lead foot just like we do in the swing you're going to push and extend rotate the hips and work on that sequencing all right if we work from the ground up we're going to create more speed and this is an amazing way to exaggerate that feeling and develop that acceleration so we start together step into your golf posture fight the hips and then we turn to the Target okay nice and dynamic very fast maintain your posture maintain your positioning and then get your reps all right so we step and release really do fire through with intent okay because we can go through the motions we can step we can turn you're just not getting that much out of that all right if you're going to train let's train properly let's get after all right so we step turn and fire really feel as though that lead hip we extend rotate and then fire the upper body all right just like you're ripping a driver it's full speed off that back foot turn and go and yes this as well as all of the other movements we work on both sides of the body because even though you don't move and swing left-handed the opposite way around you do need to improve those patterns to improve your skill and speed capacity but also build up symmetry in the body all right golf is an asymmetrical spot and you're going to have differences but the less of that we can see the less injuries you're going to get all right so we develop the weaker side to turn it's actually a really good exercise to understand how your body works in the opposing Direction and that is going to help you golf swing exercise number two is the split stance rotational ch right incredible for the lower body cuz you really have to work to stay in Balance but even more so for the core the Torso and our rotational pattern this is all about that durability and consistency aspect where we want to be able to swing more practice more not get injured and actually improve over time all right if we don't look at those certain things you're going to break down you're going to get one out and the body's not going to be happy about it all right so this really is improving everything that you do okay so obviously use the suitable weight the way to look at that is to use the heaviest weight possible with excellent form and high levels of speed all right so make sure you can execute properly and then progress over time so here you're going to rotate down of that trail side and then up and over your lead side okay it's massively strengthening in the core and it's improving your rotation so we load and turn control down and turn being able to control from the top and stay in these positions is going to strengthen your spine angle your posture and your rotation and it helps you to develop those specific patterns that you need to stay in position through a highspeed swing on the course and develop more over time our last golf specific exercise here is the rot ational kettlebell swing all right memb favorite this loads the pattern improves strength directly for your golf swing and is going to help you over time to be stronger to be more consistent and again to be more durable okay so with the weight this really enhances your awareness of the rotation okay and that means we have to transfer weight just like we do in the golf swing we have to load the hips and the big muscles and then we have to change direction okay all of these factors you need to do in a good golf swing okay so looking at how we execute here again we're going to be in our golf posture and we're going to go into our short back swing all right so don't just move your arms load into the ground right this is really what we want to learn here when we turn back we load into the ground you feel that press into the trail foot the hip's going to load just enough and then we change direction okay again when we change direction if we do it with the arms we're really going to be pulled out of balance we have to do it with the lower body so we load rotate and turn you can see there we go from this position here to pushing the ground rotating the hips and then transferring that through the Torso okay so with that repetition we build control we build strength and we build power okay turn and load Fire Control Fire every single time you can build this movement in and one once you get really consistent you're going to nail your weight transfer you're going to be super strong through your core and your posture and you're going to build rotational power because we're using the weight all right and again yes we use both sides we want to strengthen that left side that weaker side if you're right-handed golfer twice I've done that sorry lefties make sure that we strengthen that side as well because then we're not going to get too imbalanced you're going to improve your performance and you're going to reduce injuries turn and load fire turn and load fire hit that control create speed and deliver awesome rotation all right those are three excellent exercises for golfers to learn and start the year with all right but overall you need a full plan so if those are three golf specific exercises that you can use to enhance your biomechanics and move more like a pro golfer what does an actual golf training plan look like what well number one it's one that you will follow you hear that all the time but if you are going to be committed to Fitness to improving yourself your flexibility you need to be consistent and that means you need to set yourself up for Success time equipment focusing in on your goals are all incredibly important factors from there we really need to build you from the ground up just like your golf swing we need the foundation we need the engine and we need that consistency when it comes to training that comes down number one to strength okay that is the Baseline for everything that we do all right that doesn't mean that golfers need to be strength athletes but we need a requisite amount of Baseline strength to match up to your power output to deliver speed and also to ensure that your body is durable enough to actually play golf for the long term okay there's an incredible number of ways that golfers can build strength single exercises are excellent because allows us to work in air symmetry that means one side of the body is working more actively than the other and that means your whole body has to organize and stabilize around the spine with anti- rotation which strengthens your ability to move in the golf swing okay so things like the Bulgarian split squat things like the split stand swing with the kettle bell and then overhead movements where we can be more Dynamic improve shoulder durability and health and create power from the ground up things like the push press these are very important and very powerful movements okay if you are using compound lifts this is going to be your biggest bang for the book all right so we got all different options here and this is where Progressive overload really comes in a consistent plan where we lift more weight over time so your body can adapt and deliver excellent results all right from the deadlift through to various squat movements lunges overhead press these are all things that are going to be very impactful to your Baseline strength and how you develop on and off the course and once you have the strength we talked about the engine how do we develop the mobility to move and use that strength in the best way possible this is all about consistency Mobility flexibility we're going to include stretching we're going to include Dynamic movements it can be zero equipment bands all loaded and all the way through this is going to be your base work to be consistent with even if it's only small amounts of time per day we can focus in on range of motion we can look at rotation and it's about activation levels of all the muscles in the body so that when you put it to work in the golf swing you have so much more to work with and the skill acquisition side of the technical game becomes much easier for you to actually see Improvement okay that's really what we're aiming for here yes we can work on specifics yes we can hit those patterns that actually develop our golf swing but really we want the best body possible with high levels of mobility and strength so that when you try and Implement a golf swing or a change you can do so faster because your body is capable of doing it all right and again that's going to be massive off the course because you're going to be fitter stronger and healthier okay and that final aspect is power and speed all right this is where we can have some fun this is where we really take the train into another level again you can go from body weight exercises where you start to move your body fast which would include things with the club like the step two swing and then jump variations so you can work in your P metrics whether that's just a simple box jump a rotational box jump or on the ground with lateral bounds okay with the bands you've already seen those golf specific elements we can create some amazing patterns with the crossover symmetry system all right the ones to where we are using the ground we're using our footwork we're firing the hips first things like the step to press things like the jumping POF rotation they're going to make you more Dynamic more controlled and more mobile whilst increasing your speed okay we've got a lot of lifts as well okay dumbbells Kett Bells barbells if you at that level we can absolutely train speed and power with percentage lifts in the right number numbers to have you trending towards a season fresh ready and faster than ever we also got the med balls members absolutely love the med ball moves it allows you to really deliver speed Let It Go in your training have fun and really work on the mechanics of the Swing all right we're talking up and over slam we got the split stand slam and then the step to rotational all of these patterns and so many more allow you to deliver speed to use your body in the same biomechanical pattern that you need to go into the golf swing so when you get there you can practice with more speed and power strength is the base Mobility is how you use it and then speed and power is where you take it to level up your game and to improve your performance so that when you play you're going to be absolutely ripping it now from experience the way to actually be successful here has three key stages number one is to set clear goals you know where you're at right now you know where you want to be so how do you get there and how much do you want to achieve it okay that's where the goals come in it gives you that point to aim for and it sets you up to be consistent that's number two okay consistency you've chosen a plan you know your goals now it's time to be disciplined it's time to set yourself for success in terms of timings equipment and all potential obstacles then you have to show up all right you have to do the work yes we are here for accountability we're going to help you through the program we're going to do everything that we can but ultimately you need to want to put in the work to see the results that you desire that's the exciting part because once you break through that first week or two you're going to feel so much better you're going to want to do it more and that is where you actually start to break through all right so stay strong in that early phase especially at this time of the year where we're setting New Year's resolutions we're starting out fresh be consistent okay stick it out for that first two weeks and then just work on it from there and that's Factor number three that is to progress okay don't just think that starting and doing the same thing is going to get you to where you need okay you're going to have progressions right now you need to take those first steps towards your goals in 2 weeks in three 4 weeks you're going to be at a different level you then reassess use your tracking understand your performance and then go to that next level and that's what's helped me to really develop my game to the best place it's ever been right now okay so my issue is probably a little different from most people but I have a tendency from what I've done in the past to overtrade okay so I hit the program but then I want to destroy myself because I'm not comfortable with what I've already done okay that is almost as bad as not doing the program in the first place so for me this year is about sticking to the plan being consistent and then trust in the process okay I know that if I maintain my consistency with the training focus on the golf swing there are going to be some incredible things moving forwards all right once you do start to hit those goals your energy your mental health how you approach anything is going to change dramatically all right and I want to show you more of that story throughout this year we got some big goals we're going to go out and win a pro tournament we're going to take on YouTube golf and we're going to help all of you to your best level of golf Fitness ever all right but those are the three key stages you're at a peak time of the year to start fresh to follow a program to be consistent and then to progress far into the year and that's what we want to see and we can't wait to see it from you so you got the training figured out what about your golf swing okay so number one hit the link below and you can get a free biomechanics ebook to help you understand the foundations of the golf swing because as much as every swing is unique you see that on tour you see that at the local golf cart plus there are certain physical positions that every golfer hits okay so that is your base of biomechanics from there you need to build a body Le swing that actually works for you now take myself for example okay so when I look at other players and it's a good thing to do but look at other players who are physically similar okay so for me I got pretty short arms a thick torso and strong legs okay so looking at a golf swing like Dustin Johnson who's super rangy super flexible is not going to be a suitable model for my swing I've always looked at G Woodland all right relatively the same size he's pretty athletic he uses the ground a lot so for me I then base some of my movements around those patterns okay it doesn't mean you have to copy these swings but taking out the specifics of golf swings of players that match you will be very helpful and then start to understand your strengths and weaknesses all right so you complete assessments you understand how you move and this is all part of the training Journey as well as you develop in the gym you're going to understand your movement patterns you're going to start to develop rotation and then you build the awareness of that in your golf swing all of a sudden your body is then in control okay and from there we can actually start to see repeatable consistent delivery of the golf club and that's going to be huge for you when you take it to the course all right so don't look at something that you can't achieve and then start to put things in place okay so you can drill certain positions you should decide on a ball flight look at sticking to one as your base and then work it from there all right it really does help you just like the training have goals have a plan and then be consistent all right but if you look at the drills that we got in the DRVN app it's going to help you to be in a good position you base it on those base biomechanics and then you build that goal swing that you've always wanted all right so that is how you train that is how you set yourself up for Success the first 3 months of this year and basically forever okay you want to be consistent in the gym you need a plan that allows you to progress and develop and then you build it into your golf swing with a movement that matches your physicality your body to give the best results the least injuries and the most awesome way of actually playing golf and living life over a long period of time guys right so this has turned into a pretty long video if you're still with us here really do appreciate it we want to help every single golfer to move better look better and feel better so that when you go to the course you can golf strong all right don't miss out on that free download in the description make sure you then head over to the DRVN app get your free tral get the best program for you in less than 1 minute and then all of this video is going to make so much sense because we have put in so much work to help you be successful on all of this all right so make sure you hit like hit subscribe tell your friends and then let's all golf strong