Are you looking for a good golf workout you can do at home?

Even though the golf course, driving range, and/or gym may be inaccessible for you, using a few key things, it’s still possible to get in some solid work on your golf game using this week-long training program that I’ve put together for you. Through the training, you’ll quickly and drastically increase your clubhead speed. More clubhead speed means more distance. More distance automatically lowers your handicap and scoring potential.

One of the best parts is that you can do this right from your own home wherever you might have space to swing, whether that be your driveway, patio, garage, back yard, etc…and you only need a few simple things to get this done.

1) First, you’ll need something to swing. That’s pretty easy.

Practicing swinging fast is the first key in this training. If you want to get better at something in life, it pays to practice. You won’t become a top pianist if you don’t sit down at the keyboard and start clacking away. Getting faster is no different. At some point or another, to get faster, you’ll need to take some time and try to go faster.

At a base level, simply using your driver for this will work just fine. However, you can also incorporate other swing training aids into this golf workout program if you have them at home laying around.

I classify swing speed training aids in to three categories – lighter overspeed type clubs, heavier clubs, and wind resistance clubs. You can use any combination of these things along with your driver, but as I said, you can simply use your driver if that’s all you’ve got around the house.

2) Second, I’d highly recommend getting something to measure your swing speed, for example a Sports Sensors Swing Speed Radar.

This isn’t a requirement of any of our golf fitness training programs, but over the years of training people I can tell you that on average you’ll get better results if you have one, in part because of the immediate feedback you get with each and every training swing. Plus, it can be motivating and help build confidence if you see your numbers going up from workout to workout…and if the speed is not going up, you can more quickly identify if you need to make some tweaks to what you are doing.

3) Third, it’ll take a set of resistance bands. I prefer the type with clips on the ends that have multiple levels of resistance.

Part of the idea of what we’ll be doing during this week, and subsequent weeks, is increasing the strength of your golf swing, most importantly your downswing. Everyone from senior amateur to world long drive champion starts at zero at the top of the backswing and arrives at whatever their club head speed is at impact. There’s also a direct correlation between strength as you move from amateurs to tour players to long drivers.

So, from week to week, we’ll add more distance and power to your game by both working on developing more speed but also adding in strength. These bands are how we’ll increase the strength of your golf swing.

As far as what we’ll be doing, here’s a brief overview of our golf workout program:

• Day 1 – Dynamic Swing Strength
• Day 2 – Isometric Downswing Strength, Dynamic Swing Speed, Full Swing Repetitions
• Day 3 – Isometric Downswing Strength, Dynamic Downswing Overspeed, Full Swing Repetitions
• Day 4 – Rest & Recover
• Day 5 – Isometric Downswing Strength, Dynamic Swing Strength, Dynamic Swing Speed, Full Swing Repetitions
• Day 6 – Dynamic Downswing Overspeed, Full Swing Repetitions
• Day 7 – Rest & Recover

If you would like to do the exercises symmetrically for both sides of the body, particularly the strength exercises, that is fine.

As far as what kind of speeds you might expect to gain, I too have personally been doing these workouts at home. In fact, I’ve only gotten in 6 of the 10 possible workouts in my first two weeks (mostly using the Day 5 workout) back in training. Here are my best speeds with my driver in my first two weeks.

• Day 1 – 117 mph
• Day 2 – 122 mph
• Day 5 – 129 mph
• Day 7 – 127 mph
• Day 11 – 132 mph
• Day 14 – 132 mph

If you assume 2.6 yards per mph of increased clubhead speed, that’s 35-40 yards I’ve put back on my tee shots. I’m salivating thinking about the next time I can get out on the golf course and get in a round. It’ll be full-on attack mode.

Okay, let’s get on with workout 1 in the video below!

Alistair Davies shares with you how to improve four different areas of your golf technique with a towel. These drills can be done at home or the range.

In this WRX Roundtable edition of the Gear Dive, Johnny chats with Arccos founder Sal Syed and Cobra Golf’s VP of Innovation and AI, Mike Yagley, on the evolution of Golf IQ, how the distance chase will turn into playing smarter, and what the future holds for golf fitting and instruction.