Intro
Losing distance on your irons? It’s not just your swing—it’s likely a loss of strength and power. The solution? A simple, golf-specific strength program based on TPI Fitness Level 2 principles. This 3-day plan will help you build more speed, increase carry distance, and improve control—especially for golfers over 30.
💪 The Why: Strength = Speed = Distance
As you age, your strength and club speed drop. TPI research shows you can reverse this by training:
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Lower body force production
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Core stability & control
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Rotational power
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Deceleration ability
📅 Weekly Plan: 3 Strength Workouts
Day 1: Lower Body + Core
Warm-Up:
Hip mobility + glute activation
Main Block:
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Trap Bar Deadlifts – 3×5
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Reverse Lunges – 3×6/leg
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Glute Ham Raise – 3×10
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Farmers Carries – 3×30 sec
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Plank Shoulder Taps – 3×30 sec
Power (Optional):
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Box Jumps – 3×5
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Broad Jumps – 3×4
Day 2: Upper Body + Core Stability
Main Block:
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DB Bench Press – 3×8
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1-Arm Row – 3×10
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Face Pulls – 3×12
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Paloff Press – 3×12
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Side Plank w/ Reach – 3×30 sec/side
Power (Optional):
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Med Ball Chest Pass – 3×8
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Med Ball Slam – 3×10
Day 3: Full Body + Rotational Power
Main Block:
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Goblet Squats – 3×8
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Push-Ups – 3×12
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DB Romanian Deadlifts – 3×10
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Cable Woodchoppers – 3×12
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Deadbugs – 3×10
Power:
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Med Ball Rotational Throws – 3×6/side
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Jump Squats – 3×6
⏳ Timeline: When You’ll See Results
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2 weeks: Better posture + balance
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4 weeks: Increased stability
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6–8 weeks: 5–10 yard distance gain
Recovery Checklist
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Foam rolling
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Static stretching
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T-spine + hip mobility
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Sleep 7–9 hrs
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Stay hydrated
Minimal Equipment Needed
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Dumbbells or kettlebells
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Resistance bands
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Med ball (8–12 lbs)
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Cable machine (or band alternative)
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Optional: trap bar, foam roller
Final Thoughts
If you’re over 30 and want to add 5–10 yards to your irons without overhauling your swing—this is your playbook. Stronger legs, better core control, and rotational power = more clubhead speed.