One of the most common questions golfers ask is: “What’s more important for distance - raw strength or speed?” The answer is both. To maximise your distance off the tee, you need a solid foundation of strength and the ability to apply that strength quickly - known as power. By integrating both elements into your training, and using tools like Velocity-Based Training (VBT), you can optimise your performance and achieve greater distances.

Strength is your ability to exert force - think of it as the size of your engine. Exercises like squats and deadlifts build this capacity.

Power is how quickly you can apply that force - it's the turbocharger that propels your swing. Movements like jump squats and medicine ball throws enhance this quality.

​In golf, a powerful swing requires both a strong engine and the ability to accelerate it rapidly.

Research indicates that both strength and power are crucial for increasing clubhead speed. A systematic review found moderate to large correlations between clubhead speed and measures of upper body power (r = 0.51), lower body strength (r = 0.46), and upper body strength (r = 0.41) (Bishop et al., 2020).

​However, simply lifting heavy weights isn't sufficient. Training must also focus on the speed of movement to translate strength gains into on-course performance.

Building strength should be done with exercises that are effective and joint-friendly. Movements like trap bar deadlifts, goblet squats, and split squats are excellent choices.

Using Velocity-Based Training (VBT) allows you to monitor the speed of your lifts, ensuring you're working within the optimal range for strength development without overexerting. For instance, maintaining bar speeds between 0.4–0.6 m/s can indicate appropriate intensity levels (Weakley et al., 2021).

​Success Story: One of my clients increased her trap bar deadlift by 15kg over three months. This strength gain translated to a 5 mph increase in her swing speed, adding significant distance to her drives.

To develop power, focus on exercises that require rapid force production:

VBT can guide these sessions by ensuring movements are performed at high velocities, typically above 1.0 m/s, to maximise power output (Weakley et al., 2021).

A balanced weekly training plan might look like this:

​Day 1 – Strength Focus:

Day 2 – Power Focus:

Using VBT, you can adjust loads and intensities based on daily readiness, ensuring each session is both effective and safe. In-person training plans are a wee bit more complex than this... but I have to keep some secret sauce back!

Maximising your driving distance isn't about choosing between strength and power; it's about developing both in harmony. By incorporating smart strength training and explosive power exercises, and using tools like Velocity-Based Training to monitor and adjust your workouts, you can build a swing that's both fast and controlled.

​Train smart, swing fast, and watch your drives soar.

Bishop, C., et al. (2020). The correlations between physical attributes and golf clubhead speed. Journal of Strength and Conditioning Research, 34(1), 212-217. https://pubmed.ncbi.nlm.nih.gov/32981467/

Weakley, J.J.S., Mann, B., Banyard, H.G., McLaren, S.J., Scott, T., & García-Ramos, A. (2021). Velocity-based training: From theory to application. Strength and Conditioning Journal, 43(2), 31–49. https://doi.org/10.1519/SSC.0000000000000560

Sheehan, W.B., Bower, R.G., & Watsford, M.L. (2022). Physical determinants of golf swing performance: A review. Journal of Strength and Conditioning Research, 36(1), 289-297. https://pubmed.ncbi.nlm.nih.gov/31868818/

Robinson, L., et al. (2024). Effects of physical training and associations between physical performance characteristics and golf performance in female players: A systematic review with meta-analysis. Journal of Strength and Conditioning Research, 38(2), 374-383. https://pubmed.ncbi.nlm.nih.gov/37566806/

​Dorrell, H.F., Smith, M.F., & Gee, T.I. (2020). Comparison of velocity-based and traditional percentage-based loading methods on maximal strength and power adaptations. Journal of Strength and Conditioning Research, 34(1), 46. https://pubmed.ncbi.nlm.nih.gov/30946276/