Tour Physio and Performance

⛳️ Only Have 30 Minutes? Try This Golf Strength + Power Workout

You do not need a 90-minute workout to get stronger and more powerful for golf.

Warm up, then hit these 5 movements:

1️⃣ Kettlebell Swing
Explosive hip power

2️⃣ Vertical Jump
Lower-body power and force production

3️⃣ Med Ball Rotational Toss
Rotational power and speed

4️⃣ Dumbbell Bench Press
Upper-body strength

5️⃣ Rear Foot Elevated Split Squat
Single-leg strength and control

Programming:
3 to 4 sets of 5 to 6 reps per exercise.

The key is HIGH EFFORT and HIGH QUALITY.

Move explosively on your power exercises. Use challenging loads on your strength exercises. Take enough rest that your next set is still high quality.

30 minutes. Five movements. No wasted reps.

Train with intent. 💪⛳️

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⛳️ The 4 Fundamentals to Hitting the Golf Ball Further

Want more distance? Before you start chasing random drills or swinging harder, figure out which of these four areas is actually limiting you.

1️⃣ Flexibility and Mobility

You need enough movement in the right places to create an efficient swing.

Hip rotation, thoracic rotation, shoulder mobility, and overall rotational freedom can influence your backswing length, hand depth, transition, and ability to move through the ball.

You do not need to be the most flexible golfer. You need enough mobility to make the swing you are trying to make.

2️⃣ Strength and Power

Strength is your horsepower. Power is your ability to express that strength quickly.

Building a stronger lower body, trunk, and upper body gives you a larger physical engine. Power training teaches you to use it explosively through jumping, throwing, lifting, and eventually swinging fast.

3️⃣ Sequencing and Coordination

Having horsepower does not guarantee you can use it.

Your body needs to coordinate pressure, rotation, and movement from the ground up to transfer energy efficiently into the club.

Better sequencing means getting more out of the physical tools you already have.

4️⃣ Strike and Ball Flight

Clubhead speed only matters if you can turn it into ball speed and distance.

Strike location, smash factor, launch, spin, angle of attack, and club delivery all determine how efficiently your speed translates into yards.

The big takeaway:

You can be strong but inefficient.
Flexible but underpowered.
Fast but strike it poorly.

The best golfers develop all four.

The key is figuring out which one or two are currently holding YOU back, then building your training around them.

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⛳️ Getting Faster in the Gym But Not Seeing It in Your Swing?

Building strength and power is only part of the equation. You still have to transfer those physical gains into clubhead speed.

Here are 3 reasons that transfer may not be happening:

1️⃣ You are not training the right way

If you never lift heavy enough to build strength or move fast enough to develop power, you may not be creating the physical qualities needed for more speed. Load, intent, velocity, and exercise selection all matter.

2️⃣ Poor coordination and sequencing

You may have plenty of horsepower, but if you cannot sequence your body and use your levers efficiently, that potential never fully makes it into the club.

3️⃣ You cannot let it go

Sometimes the physical speed is there, but mentally you are still trying to guide or control the swing. Learning to swing freely and with intent is a skill that needs to be trained too.

The goal is not just to get stronger or more powerful.

It is to transfer those gains into the club.

Build the horsepower. Learn to use it. Then let it rip. 💪⛳️

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⛳️ 5 Drills to Improve Your Sequencing

Want a smoother transition, better timing, and easier speed?

Sequencing matters.

Try these 5 drills to improve how your body transfers force through the swing:

1️⃣ Foam Roller Hip SeparationLearn how to separate your hips and upper body while improving rotational awareness.

2️⃣ TRX Hip SeparationBuild on the same concept with more movement and control.

3️⃣ Med Ball Throw with Force Pedal at Lead FootTrain early pressure and force into the lead side while integrating rotation.

4️⃣ Rope SwingFocus on getting weight and force into the lead side earlier to improve timing and flow.

5️⃣ Golf Swing + Step Drill. Tie it all together. Feel early pressure into the lead side and carry it directly into your swing.

👉 The goal is not just focusing on speed or trying to move faster. It is learning how to shift, sequence, and apply force efficiently.

Save this and add these drills to your next practice or training session. ⛳️💪

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⛳️ Not Seeing Progress in the Gym? It’s Usually One of These 4 Things

If your speed, strength, or power has plateaued, the issue is often not effort. It is usually the approach.

Here are four common reasons golfers stop progressing:

1️⃣ Random exercisesToo many golfers bounce from workout to workout without a real plan.

2️⃣ Poor recoveryIf sleep, nutrition, and recovery are poor, progress slows fast.

3️⃣ Lack of intensitySpeed and power work require intent. Moving weights slowly with low effort will not create explosive changes.

4️⃣ Inconsistent trainingThe best program in the world does not work if you do it occasionally.

The fix:

✅ Progressive overloadGradually challenge the body over time

✅ High intent during speed and power workMove explosively and with purpose

✅ Prioritize recovery outside the gymSleep, nutrition, hydration, and stress management matter

✅ Stay consistentResults come from stacking quality weeks and months together

Train with purpose and progress becomes predictable. ⛳️💪

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⛳️ Shoulder Pain With Golf? This Is for You

If your shoulder keeps bothering you during or after golf, the problem is often bigger than just the shoulder itself.

Here are three key areas we look at:

1️⃣ Rib cage and hip rotation
If your hips and upper body do not rotate well, the shoulder often has to compensate to get the club into position.

2️⃣ Shoulder and shoulder blade strength/stability
The shoulder needs good control and support from the surrounding muscles to tolerate the demands of the swing.

3️⃣ Build resilience and capacity
Your shoulder has to be prepared for the volume, speed, and force of golf. Gradual loading and strengthening matter.

👉 The goal is not just to calm pain down. It is to build a body that can swing efficiently and tolerate golf long term.

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⛳️ 3 Vertical Power Contrast Exercises to Train Like a Tour Player

If you want more speed, you need to train your body to produce force and express it quickly.

Contrast training is one of the best ways to do that by pairing strength with explosive movement.

Try these:

1️⃣ Hex Bar Deadlift → Vertical Jump
Build force, then apply it fast

2️⃣ Kettlebell Goblet Squat → Vertical Jump
Train lower body strength and explosive intent

3️⃣ Dumbbell Squat → Vertical Jump
Reinforce power output with controlled loading

👉 The key is intent. Move the weight with purpose, then explode on the jump.

Rest adequately between sets and keep reps low to maintain high quality.

Train strength and speed together and power starts to show up in your swing.

⛳️ Back Tightness Mid-Round? Here’s Why

Feel good early… then your back tightens up as the round goes on?

This is one of the most common things we see in golfers and it is rarely random.

Here are three main reasons:

1️⃣ Underlying injury
Even low-level irritation can build as you keep swinging and walking.

2️⃣ Mobility and strength limitations
If your hips and upper back are not doing their job, your lower back takes on more stress.

3️⃣ Low tissue capacity and poor recovery
If your body is not prepared for the volume of a full round, fatigue sets in and your back feels it.

👉 It is not just about feeling good on the first few holes. It is about having the capacity to hold up through all 18.

Build the body to handle the game and your back will thank you.

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⛳️ Fixing Early Extension Is Never Just One Thing

Early extension is not the problem. It is the result of something else.

That is why quick fixes rarely stick.

It can come from:
• Limited mobility through the hips or upper back
• Poor sequencing or movement patterns
• Set up factors
• Coordination and learned habits under speed

If you try to fix it without understanding the cause, you are guessing.

👉 The right fix depends on what is actually driving it.

Improve the body, improve the pattern, and the swing starts to change.

GolfStrong

⛳️ What Performance and Rehab Should Actually Look Like

Rehab is not just treatment.
Performance is not just workouts.

The best results come when both are integrated.

This is what that looks like:
• Individualized assessments
• Targeted treatment when needed
• Progressive strength and mobility work
• Power and speed development
• Training that prepares you for your sport

The goal is simple.
Move better, get stronger, and perform at a higher level while staying healthy.

This is how you bridge the gap between rehab and performance.