How to Train Like a Golf Pro

Connor Mulvey
Mar 12, 2019 · 3 min read
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How does a golf pro train and stay fit for the game? Connor Mulvey of Chicago, a golf enthusiast, shares the tips and tricks that he used to stay on top of his game during the FCWT Junior Golf Tour.

Golf is a game of mental strategy, technique, and timing. However, beyond those mental aspects, there is also an element of physical fitness that makes it necessary for a pro golfer (or an aspiring golfer) to focus on body conditioning and adopting the right training program in order to hit the green swinging.

When trying to decide on a training program that will help you improve your golf game, Connor Mulvey notes that it is best to start by considering the core elements and physical capabilities that are used in the course of a standard game of golf — nothing fancy, just the basics.

Endurance & Physical Stamina

Your ability to think clearly and react swiftly are affected by a number of physical factors. Chicago’s Connor Mulvey reminds golfers to hydrate often — even slight dehydration will slow your reaction time and negatively impact cognitive function. Proper nutrition is key when it comes to maintaining the energy levels needed swing a 6 Iron. Choose a protein-rich pregame meal that includes a hearty helping of vegetables. Keep an energy bar to refuel on the back nine if you want to stay focused and not lose steam before the end of the round.

Core Strength & Conditioning

A good swing requires a solid core. This means you need to put some time into developing your whole core — not just your abdominals. Your obliques and back deserve just as much attention. Chicago-based Connor Mulvey notes that while sit-ups, side-planks, and Hungarian twists are great for beginners, those who want to kick things up a notch can try doing twists with a cable machine. He says that you can raise the handle to the top to simulate a golf downswing with a wood chop.

Legs & Back

According to Chicago’s Connor Mulvey, there is value in the deadlift. If you could only do one weight lifting exercise to help physically condition your body for the stress of a golf tournament — it should be the deadlift. Start light, pay attention to form, 4 reps max. Your glutes, quads and lower back will get a tremendous workout and you will find yourself with a steadier putt and a stronger, more accurate swing.


As you grow stronger and become more confident in your physical ability, it is normal to want to hit the ball harder, hoping that it will go that much farther. In reality, all this will do is mess up your shot and impact your timing. Stick with your tried and true swing and don’t try to belt out a long drive. Accuracy with your irons should be key while also focussing on maintaining a tight core and strong posture in the short game.

Follow these outlined elements offered by Chicago’s native golfer, Connor Mulvey, and you will be swinging like the pros in no time.

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