4 Proven Winter Golf Training Steps to Gain 10 Yards Off the Tee

Every off-season, I see a lot of golfers scouring the internet and instagram for fitness tips and tricks they should be doing this winter to improve their club head speed.

Some of these articles or videos may have some valid points, but many are way-off base and are just looking for clicks or subscribers to grow their following.

The goal of this post is to give you a clear cut guide for this off-season that can truly help you increase your club head speed and gain those 10 yards we are all looking for!

Step 1: Improve your Mobility

In general, the lowest hanging fruit that most golfers I work with can improve to see the potential for an increase in club head speed is their mobility. Specifically in the 4 rotary centers that are the most important in the golf swing: the hips, thoracic spine, cervical spine, and the shoulders.

In the video below I demonstrate a quick home assessment that you can all try to see which of these 4 areas may be giving you the most trouble which can help guide some of your exercises.

https://youtu.be/rHHkfAluobI?si=teTX-aeQcWFkj-rC

After you have tried the home assessment, and realize that your hips and spine feel like concrete and you move like a 90 year-old, we need to discuss how you can start to address these things.

The most common areas of stiffness that I see which can directly affect your backswing length and inherently your club head speed are the hips and the midback. The two links below are going to go to one of my favorite exercises for each region that you can start to utilize.

Hip Mobility: https://youtube.com/shorts/Ocy9TZ7fpRg?si=iSHOsuacDfTwY_-P

Thoracic Spine Mobility: https://youtu.be/XvZ8NwyZsH4?si=w52URWDHdskIoKPQ

Step 2: Build Strength

After you have tried the home assessment and found the areas of mobility you need to add into your routine, the next step is starting to build some strength.

The three tests that I focus on for assessing one's strength are: split stance squats, single arm presses, and single arm rows.

For each test, we are looking to find your eight repetition max.

For the split stance squat we are looking for you to be able to perform the movement at 150% of your body-weight. In the single arm press we are looking for at least 25% of your body weight without compromising the movement. And lastly, for the single-arm row we are looking for 30% of your body weight on the eight repetition max.

Here is a link to a video showing these exact movements so you can test yourself: https://youtu.be/MIh_1BrOIY0?si=IYQcGXDuLU6bxBxw

These tests can also be used in your training to help build strength in them but I would also advise getting some professional help to build your program.

Step 3: Add in some Power

The last step to improving your club head speed this winter is making sure we add in some power work. This should include medicine ball slams, throws, and jumping.

For these exercises the intent is not to go heavy so most weights should be relatively lighter so that you can still move them quickly. Repetitions ranges are generally 3-4 sets of 5 on each side.

Here are a few of my favorites:

MB Backswing Slams: https://youtube.com/shorts/mzhOyURz-vo?si=TbTD-5Gft64umAhK

Rotational Box Jumps: https://youtube.com/shorts/WFF0EkQDJsc?si=EvlCm7L9AvtIeRY9

Split-stance SA Press: https://youtube.com/shorts/w9hg9rNX-Rc?si=gjxQ-6HsSkP34FaP

Step 4: Finish with Overspeed Training

The last step is to make sure you are adding in true speed work. This would consist of either utilzing The Stack System and their system over Speed Sticks. Both of these help translate the previous work you have been doing into increased club head speed.

My preference is for The Stack as I really enjoy their app and have seen great results with my players who use it. https://www.thestacksystem.com/?utm_source=google&utm_medium=cpc&utm_campaign=brand&utm_term=the%20stack&gad_source=1&gclid=Cj0KCQiAx9q6BhCDARIsACwUxu5KvvCGMw20hK4bSvMQ6vVkqwIGB3sIqiymiPjswuO5hoxOQljZAYsaAqkNEALw_wcB

After doing one of these overspeed trainers, the last speed piece is to bust out the driver and try to rip it!

No seriously, don't pay attention to where the ball is going but focus on swinging as hard and fast as you can to help your body realize that is has the capacity to do this. We have to take the governor off and improve your top speed so that when we move back to your cruising speed on the course it stays at an elevated level.

You can start with a session of 10 swings after you're warmed up and then work your way up chasing speed until you plateau for the day.

Conclusion:

Distance and speed are obtainable this off-season, you just need to make sure you are training the right areas and truly addressing your weaknesses.

If you'd like some help along the way please sign up for a FREE call with myself to discuss how we can get a plan together for your off-season!