The Importance of Strength & Conditioning for Golf - Part 3
Golf Power Training: Best Exercises and Seasonal Guide
Want to hit longer drives and maintain consistency in your golf game? Power training is essential. This guide explains why power matters for golfers, the best exercises to include in your programme, and how to structure power training through the season. Learn how to bridge the gap between strength and speed to deliver your best performance on the course.
Why Power Training Matters for Golfers
Many golfers focus on strength, speed, or mobility but forget about power - the crucial link between strength and speed. Power is the rate of force development (RFD): how quickly you can produce force. It is what lets you convert strength into swing speed and longer drives.
Without power training, even a strong athlete may struggle to generate the explosive movements needed in a golf swing. By training power specifically, you learn to recruit your strength quickly and efficiently, improving your performance on the course.
Best Power Exercises for Golf
Given that a golf swing takes about one second, you need to produce high levels of force in a short time. The right power exercises make your workouts more effective and directly improve your golf performance.
Plyometrics
- Jump squats, box jumps, broad jumps
- Improve lower-body explosiveness and ground reaction force
Ballistics
- Medicine ball throws (rotational, overhead, chest)
- Simulate golf swing movements, enhance rotational power
Olympic Lifts
- Power cleans, snatches
- Build full-body explosive strength
- Note: High skill requirement, often less practical for beginners
Adapted Resistance Training
- Traditional lifts performed explosively (bench press, squats)
- Use lighter loads to focus on speed of movement
For many golfers, medicine ball throws and plyometrics offer an accessible and highly effective way to train power without complex technique barriers.
When to Train Power in Your Golf Season
Power training is ideal at the end of the off-season, bridging the gap between strength phases and more sport-specific work.
If you have spent 4 months building strength, the final 2 months of the off-season are perfect for power development. Focus on exercises that mimic the speed and movement patterns of golf.
During the playing season, power training can also be highly effective:
- Lower volume, higher quality sessions
- Less taxing on the nervous system than heavy strength work
- Helps maintain explosive strength without compromising performance
Power work is also excellent for "priming" the body before play, keeping you sharp and ready to generate maximum clubhead speed.
Video: Power Exercises for Golfers
FAQs About Golf Power Training
Can power training improve my swing speed?
Yes. By developing the ability to generate force quickly, power training directly improves swing speed and drive distance.
How often should I train power?
1–2 sessions per week during power phases is effective. Keep volume low and quality high.
What equipment do I need?
Start with essentials like barbells, dumbbells, kettlebells, and a squat rack. Mobility tools and bands are excellent for accessory work.
Conclusion: Build Power for a Better Game
Power training is the missing link between strength and speed. Prioritise it at the right time in your season to maximise performance, improve swing speed, and stay consistent on the course. Ready to upgrade your training? Explore BLK BOX’s premium functional training tools and mobility equipment to support your journey.