Golf strength & conditioning for competitive golfers

Train for the tournament you're actually playing.

Your gym sessions, planned week by week around your tournament schedule.

Grip&Grind is a golf strength and conditioning program that builds heavy blocks when you have time off, tapers before events and keeps tournament weeks light. Every exercise is graded by the published research behind it.

Start free Look around the demo Build a sample week

For elite amateurs, college players and pros. Home or gym. Free during the beta.

+2.3mph

Average clubhead speed gained from structured strength and power training. That's about 10 m (11 yards) more total distance.

26 controlled trials · Johansen et al. 2026

48hours

Nothing heavy in the gym within 48 hours of a round. Your plan knows when you tee off, so you never walk to the first tee sore.

How the planning works

168

Every exercise shows its grade, so you always know how strong the evidence is.

See the grading scale

The problem

Most golf fitness is built for the weekend golfer.

A fixed 8-week program doesn't know you tee off on Thursday. If you play a schedule, your training has to follow it.

	Typical golf fitness app	Grip&Grind
Your schedule	A fixed 6–12 week program	Re-planned every week around your events, travel and practice volume
The science	"Science-backed" with no sources	Every exercise graded A–D, with the study linked
Testing	Mobility screens and self-ratings	Tour-standard tests: clubhead speed, jumps, med-ball throws, strength
Speed training	A separate app and hardware	Dosed alongside your strength and power work
Adapting	Pick a program, play the next video	Adjusts to your sleep, soreness, pain and rounds played

Myths vs research

3 things golf fitness gets wrong.

Plenty of golf training advice sounds right and isn't supported by the studies. Here's what the research actually says.

Myth

"Stretch more and you'll swing faster."

Research

Flexibility showed no link with clubhead speed. Power did.

Researchers pooled golf studies to see which physical qualities go hand in hand with a faster driver swing:

Jump powerStrongest
Throwing powerStrong
Upper-body strengthModerate
Leg strengthModerate
FlexibilityNone
BalanceNone

Mobility still matters if a restriction limits your swing or raises injury risk, so we test for one and only prescribe mobility work when a test finds it.

Brennan et al. 2024, Sports Medicine (meta-analysis)

Myth

"Golf fitness means light, golf-specific drills."

Research

Heavy strength and explosive power are what move the needle.

In elite golfers including PGA and LPGA Tour players, clubhead speed tracked most closely with rotational power, jump power and maximum strength. Your plan is built around those, with swing-speed work added on top.

Johansen et al. 2026, Sports Medicine

Myth

"Train the same way all year."

Tour practice

What you do in the gym should change as your event gets closer.

A study of elite tour professionals found they train about four times a week in the off-season but only twice in-season, mostly Monday to Wednesday of a tournament week, and the researchers concluded players still lack a clear way to organise training around tournaments. Grip&Grind plans that for you: heavy blocks in quiet weeks, a taper before events, short primers in tournament week and nothing heavy within 48 hours of a round.

White et al. 2025, tour preparation practices

Try it · no sign-up

Build a sample week in 10 seconds.

Change the golfer below and watch the week rebuild. It uses the real Grip&Grind exercise library and planning rules. Tap any exercise to see why it's there.

In season buildSample week

159 / 168exercises fit your equipment, level and body right now

3sessions this week

Typical result in studies: about +2.3 mph clubhead speed (~10 m total distance). Individual results vary. Johansen et al. 2026

Example event is 25 days away. Keep strength and power moving; the heaviest session sits early in the week.
Mild lead wrist pain: exercises stay in, and resilience work for it is added to every session. Tell us if it gets worse.

Most sets this week: Max strength · Upper back · Wrist & grip. Tap an exercise for the reason, a coaching cue and when to skip it.

Mon

Strength + jump power

60 min · 6 exercises

Warm-up: Dynamic golf warm-up flow (pre-round) + Ankle dorsiflexion mobilization

ATrap-bar jump
Jump power · Advanced3–5 × 3 @ 20–30% trap-bar 1RM, max intent; rest 2 min (in-season: use the lower set count)
Why: Jump impulse is the strongest single physical link to clubhead speed (r≈0.82).Cue: Light load only, land quietlySkip it if: Knee pain, inadequate jump-landing base
COverspeed swings (weighted training sticks)
Swing speed · Intermediate10–15 min block, max-intent swings at the start of this session
Why: Short sets of max-speed swings on top of gym work improved strike quality in a 2026 trial.Cue: Swing for speed, not for contact — full effort, safe surroundingsSkip it if: Low-back or wrist pain
ATrap-bar deadlift
Max strength · Intermediate3 × 6 @ RPE 7 (accumulation week, block 1/4)
Why: Maximum leg strength is linked to clubhead speed (r≈0.47; up to 0.75 in tour players).Cue: Push the floor away; chest tall; brace before pullingSkip it if: Acute low back pain, unmanaged disc issue
ABench press
Upper-body strength · Intermediate3 × 6 @ RPE 7 (accumulation week, block 1/4)
Why: Upper-body strength is linked to clubhead speed (r≈0.48).Cue: Shoulder blades set, controlled descentSkip it if: Shoulder impingement
CPull-up
Upper back · Intermediate3–4 × 4–8 @ RPE 8 (in-season: use the lower set count)
Why: Keeps the shoulders and upper back durable; part of most successful golf programs.Cue: Full hang to chin over the bar, controlledSkip it if: Acute shoulder pain
BFat-grip training
Wrist & grip · BeginnerApply to 2–3 existing exercises, same sets/reps
Why: Professionals have about 3.3× the wrist injury risk of amateurs; the lead wrist is hit hardest.Cue: Add the grips to 2–3 pulling or carrying exercises per sessionSkip it if: Acute wrist or elbow pain

Wed

Speed + lateral power

60 min · 6 exercises

Warm-up: Dynamic golf warm-up flow (pre-round) + Cat-cow

CMax-intent driver speed set (with radar)
Swing speed · Intermediate≈30 max-intent swings/session in sets of 5–10, 2–3×/week, both sides; 1–2 min between sets
Why: Short sets of max-speed swings on top of gym work improved strike quality in a 2026 trial.Cue: Warm up fully; every swing at 100% intent, full rest, record every swingSkip it if: Low-back or lead-wrist pain; skip on heavy-practice days
BLateral bound to rotational med-ball throw
Lateral force · Advanced3–4 × 3–5/side, max intent, stick landings; rest 60–90 s (in-season: use the lower set count)
Why: Skilled golfers push harder sideways and off the lead leg; ground force predicts ball speed.Cue: Bound onto the trail leg and stick it, then shift and throw toward the target sideSkip it if: Knee or ankle instability, acute back pain
ABulgarian split squat
Max strength · Intermediate3 × 6 @ RPE 7 (accumulation week, block 1/4)
Why: Maximum leg strength is linked to clubhead speed (r≈0.47; up to 0.75 in tour players).Cue: Front shin close to vertical, control the descentSkip it if: Knee or hip impingement
ASingle-leg overhead med-ball slam
Upper-body power · Intermediate3 × 4–6/leg, max intent (in-season: use the lower set count)
Why: Explosive upper-body strength is linked to clubhead speed (r≈0.67).Cue: Stand on one leg, reach the ball overhead and slam it down hard beside the standing foot; stay balancedSkip it if: Shoulder pain; acute low back pain
CRenegade row (dumbbell plank row)
Upper back · Intermediate3 × 6–8/side (in-season: use the lower set count)
Why: Keeps the shoulders and upper back durable; part of most successful golf programs.Cue: Plank on two dumbbells, feet wide; row one bell to the hip without the hips twistingSkip it if: Wrist pain in a push-up position; shoulder pain; acute low back pain
CPlate pinch hold
Wrist & grip · Beginner3 × 20–30 s/hand
Why: Professionals have about 3.3× the wrist injury risk of amateurs; the lead wrist is hit hardest.Cue: Pinch the smooth sides and hold at your sideSkip it if: Thumb or wrist pain

Fri

Power + resilience

60 min · 6 exercises

Warm-up: Dynamic golf warm-up flow (pre-round) + Thoracic rotation (open book)

AKettlebell swing (explosive)
Jump power · Intermediate4–6 × 5, max intent; rest 60–90 s (in-season: use the lower set count)
Why: Jump impulse is the strongest single physical link to clubhead speed (r≈0.82).Cue: Snap the hips hard, keep the back flatSkip it if: Acute low back flare-up
AShot-put rotational med-ball throw
Rotational power · Intermediate3–5 × 3–5/side, 2–5 kg ball or light load, max intent; rest 60–90 s (in-season: use the lower set count)
Why: Rotational power is strongly linked to clubhead speed (r≈0.67–0.89).Cue: Ball at the trail shoulder, turn the hips first, then drive the ball through with the rear handSkip it if: Shoulder or back pain
AIsometric mid-thigh pull (strap or rack)
Max strength · Intermediate3 × 6 @ RPE 7 (accumulation week, block 1/4)
Why: Maximum leg strength is linked to clubhead speed (r≈0.47; up to 0.75 in tour players).Cue: Shins near vertical, hips slightly lower than a deadlift; push the floor away as hard and fast as you can for 3–5 sSkip it if: Acute low back pain; build up to full intent over 2–3 sessions
AStanding single-arm cable press
Upper-body strength · Intermediate3 × 8–10/side @ RPE 7 (in-season: use the lower set count)
Why: Upper-body strength is linked to clubhead speed (r≈0.48).Cue: Resist rotating as you press across the bodySkip it if: Acute shoulder pain
CLat pulldown
Upper back · Beginner3 × 8–12 @ RPE 7–8; rest 60–90 s (in-season: use the lower set count)
Why: Keeps the shoulders and upper back durable; part of most successful golf programs.Cue: Pull with the elbows, avoid leaning back excessivelySkip it if: Acute shoulder pain
CWrist roller
Wrist & grip · Beginner2–3 × up-and-down
Why: Professionals have about 3.3× the wrist injury risk of amateurs; the lead wrist is hit hardest.Cue: Arms out in front, roll the weight up then lower slowlySkip it if: Acute wrist pain

How it works

Assess, plan, train, adapt. Every week.

Assess

A 5-minute sign-up covers your goals, events, equipment and any pain. Week 1 adds the tour's test battery: driver speed, jump height, med-ball throws, strength and mobility screens.

5 min + week-1 tests

Plan around your calendar

Heavy strength blocks when you have time off. Short, low-fatigue primers in tournament weeks. Nothing heavy within 48 hours of a round.

Built from 168 graded exercises

Train and log

A 20-second check-in before each session adjusts the day. After it, log how hard it felt and anything that hurt.

20 s check-ins

Adapt

Each week we look at rounds, balls hit and results, then re-plan. Retests every 6–12 weeks show what's working.

Weekly re-plan

The research

We show our working.

Every exercise carries a grade, and every grade links back to a study. When the evidence is thin, we say so.

Strong

Meta-analyses link this quality to clubhead speed or golf performance.

Good

Controlled trials or consistent data in skilled golfers.

Practical

Tour practice or injury prevention; not directly tested for performance.

Weak

Plausible idea or marketing claim. We leave these out of plans.

Questions

What golfers ask us.

Does stretching increase clubhead speed?

Not on its own. A 2024 meta-analysis of golf studies found no link between flexibility and driver clubhead speed. Mobility still matters when a specific restriction limits your swing or raises injury risk, which is why Grip&Grind tests for restrictions and only prescribes mobility work when a test shows one.

How much clubhead speed can strength training add?

Across 26 controlled trials, structured physical training added about 2.3 mph of clubhead speed and about 10 m of total driving distance on average. Less-trained golfers usually gain more. The researchers rated the certainty of the evidence as low, so treat it as a realistic average rather than a promise.

Should I lift weights during a tournament week?

Yes, but short and light on fatigue. In a tournament week Grip&Grind plans two 20 to 25 minute primer sessions early in the week and nothing heavy within 48 hours of a round.

Who is Grip&Grind for?

Competitive golfers: elite amateurs, college players and professionals who play a tournament schedule. It works at home or in a gym, and people new to lifting start with simpler exercises.

Do I need a gym?

No. You tell Grip&Grind what equipment you have and it only plans exercises you can do with it.

What happens if I train with pain?

Mild pain (1 to 3 out of 10) keeps exercises in and adds resilience work for that area. Moderate pain (4 to 6) keeps exercises in too, but swaps the heaviest ones for that area for a lighter version, and tells you to stop if it gets worse or isn't back to normal by the next day. Pain of 7 or more, or pain that keeps getting worse, removes exercises that load that area and recommends seeing a physiotherapist. Grip&Grind is general training guidance, not medical advice.

How much does Grip&Grind cost?

It is free during the beta. Pricing for the full launch has not been decided, and nobody will be charged without being told first.

Your
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Why this exists

"I wanted to train the way tour players do, planned around my own schedule and backed by research rather than marketing. Nothing did that, so I built it."

Sean Citherlet · Founder · +3.8 handicap · turning pro in 2027

I've played competitive golf for 13 years and spent the last five in the gym trying to piece together a program from videos and guesswork. Grip&Grind is the plan I wanted: one that knows my tournament calendar and can point to the study behind every exercise.

Start training for your next event.

A plan built around your tournament calendar
Tour-standard tests in week 1 to set your priorities
168 research-graded exercises, home or gym
Free during the beta

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