A PGA Tour trainer is helping me add swing speed. Here’s what’s working

From the start, his approach was methodical. Before adding more speed-specific work, he wanted to see where my strength levels stood.

“I’d like to see where we’re at from a strength-development standpoint and how your strength-to-bodyweight ratios look,” he said. “We want a good amount of strength in comparison to body weight before we fully lean into speed-strength training.”

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In other words: earn the right to train for speed.

After seeing those early gains, I asked Sundberg to build me a 90-day offseason plan. Now, roughly halfway through, the results are still coming.

Off-season gains

A lot of golfers dread the offseason. I’ve always enjoyed it — it’s usually when I make swing changes. This year, though, the focus shifted. Instead of just grinding on mechanics, I committed to three (sometimes four) days a week in the gym, with the remaining days reserved for simulator work.

The basic strength plan I followed late last year helped build a foundation. This offseason program has taken things up a notch. I’ve been sore more days this winter than ever before — the good, “functionally sore” kind — and my swing speed continues to climb.

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As the program progresses, the emphasis will gradually shift.

“We’ll start phasing down the heavier lifting and move more into speed-strength work,” Sundberg said. “Lighter loads, more explosive intent — but only once the strength base is where we want it.”

The biggest surprise so far, though, hasn’t just been raw speed. It’s endurance. It may not look taxing, but maintaining solid mechanics over a four-plus-hour round — or even a long simulator session — is demanding. Once fatigue sets in, posture slips, sequencing gets sloppy and bad swings follow.

Even though we’re training primarily for max strength, Sundberg explained that endurance benefits are a natural byproduct.

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“Even when you’re training for max strength, there’s a downstream effect on endurance and overall capacity,” he said. “You’re able to do more for longer before you fatigue.”

That’s been one of the clearest changes I’ve noticed. I can hit more balls without my mechanics breaking down. I don’t feel my posture collapsing late in sessions. And when fatigue doesn’t creep in, practice actually stays productive.

“It happens gradually, so you may not notice it in the moment,” Sundberg said. “But if you’re maintaining posture and swing mechanics deeper into the round, that’s a huge win.”

And if that translates to holding form on holes 15 through 18, that’s where real scores start to drop. Yet another reason the gym is becoming a permanent part of my routine.

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Check out below for a breakdown of the offseason workouts I’ve been doing.

Off-season training program

Weekly structure

• Weekend: Active recovery / mobility

Day 1 – Lower Body (55–65 minutes)

Warm-up

• Half-Kneeling Hip Flexor Stretch w/ Reach – 30 sec/side

• 90/90 Hip Rotations – 8/side

• Open Book T-Spine Rotation – 6/side

• Glute Bridge w/ Band Abduction – 12 reps

• Side Plank – 25–30 sec/side

• Front Plank – 30–40 sec

Plyometrics (Level 2)

• Pogo Jumps – 3×12–15

• Lateral Line Hops (single-leg) – 2×10/side

• Box Jumps (12–18”) – 3×5 (step down after each rep)

Strength

Rear-Foot Elevated Split Squat

• Week 1: 3×10, 10, max (20 lb dumbbells)

• Week 2: 3×6, 6, max (25 lb dumbbells)

• Week 3: 3×8, 8, max (25 lb dumbbells)

• Week 4: 2×8 (15 lb dumbbells)

Single-Leg Romanian Deadlift

• Week 1: 3×10, 10, 12 (16 lb)

• Week 2: 3×6, 6, 8–10 (20 lb)

• Week 3: 3×8, 8, 8–10 (20 lb)

Core Circuit

• Mini-Band Lateral Walks – 3×12 steps

• Half-Kneeling Pallof Press + Hold – 3×8/side

• Dead Bug with Band Pulldown – 3×8/side

• Single-Leg Balance Reach – 3×6/leg

Day 2 – Upper Body (50–60 minutes)

Warm-up

• Serratus Wall Slides – 10

• Band External Rotations – 12

• Cat–Cow to T-Spine Rotation – 6/side

Upper Body Plyometrics

• Plyo Pushups (hands on bench) – 3×5

• Band Pull-Aparts – 3×8 (between plyo pushup sets)
  Rest 45 sec after each sequence

Strength

Rest 90–120 sec between sets

DB Incline Bench Press

• Week 1: 3×10, 10, max (20 lb dumbbells)

• Week 2: 3×6, 6, max (25 lb dumbbells)

• Week 3: 3×8, 8, max (25 lb dumbbells)

• Week 4: 2×6 (15 lb dumbbells)

2-Arm Prone DB Row

• Week 1: 3×10, 10, max (20 lb dumbbells)

• Week 2: 3×6, 6, max (25 lb dumbbells)

• Week 3: 3×8, 8, max (25 lb dumbbells)

• Week 4: 2×6 (15 lb dumbbells)

Accessory Work

• Y’s on Bench – 2×12 (light plate or dumbbell)

• Face Pulls – 2×12–15
  Rest 60 sec

Core Circuit

• Bear Crawl – 3×20–30 sec

• Side Plank – 3×25–35 sec/side

• Anti-Rotation Press with Step-Out – 3×6/side

Day 3 – Full Body (55–60 minutes)

Warm-up

• Serratus Wall Slides – 10

• 90/90 Hip Rotations – 8/side

• Cat–Cow to T-Spine Rotation – 6/side

• Half-Kneeling Hip Flexor Stretch – 30 sec/side

• Glute Bridge w/ Band – 12

• Side Plank – 25–30 sec/side

• Front Plank – 30–40 sec

Plyometrics

• Vertical Jump (land soft, rebound immediately) – 3×4

• Lateral Bound to Stick – 3×4/side

Strength

Half-Kneeling Landmine Press

• Week 1: Find a weight you can perform for 10 quality reps; 3 sets, 90 sec rest

• Week 2: Add 2.5–5 lbs; 3 sets (leave 1–2 reps in reserve)

• Week 3: Add 2.5–5 lbs; perform 4 reps, 4 reps, then max reps (record weight and reps)

Goblet Squat to Box
Rest 90 sec between sets

• Week 1: Use previous 12-rep max

• Week 3: Add 5 lbs

  • Set 3: 8+ reps (record weight and reps)

• Week 4: 3×8 at Week 1 weight

1-Arm Half-Kneeling Lat Pulldown

• Week 4: 3×10 at half weight (controlled tempo)
  Rest 60 sec

Tall-Kneeling Cable Chop

• 2×6/side (use a challenging but controlled weight)
  Rest 60 sec

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