The Consistency Blueprint
The Consistency Blueprint builds a strong physical foundation and adds power to your golf game. Improve swing stability, repeatability, and controlled strength for more consistent performance across all shots.
Coach
CURVA
Focus
General
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 8 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program integrates seamlessly with on-course practice, allowing golfers to build strength and power without compromising swing mechanics. You can also create extra sessions each week through the CURVA app.
About the Plan
The Consistency Blueprint is an 8-week program designed to establish a strong foundation of strength and build power for golfers. The plan focuses on developing core stability, lower- and upper-body strength, and rotational power to create a repeatable, controlled swing.
Through compound lifts, rotational medicine ball exercises, mobility drills, and functional strength work, golfers improve their ability to transfer force efficiently from the ground through the torso to the club. Emphasis is placed on stability and balance to enhance shot consistency and prevent injuries.
By the end of the plan, golfers will feel stronger, more controlled, and capable of delivering powerful, repeatable swings - improving accuracy, distance, and confidence across every shot.
Plan Structure
Day 1
Single-Leg Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Single-Leg Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Single-Leg Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Single-Leg Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Single-Leg Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Single-Leg Posterior Chain + Stability
Day 2
Rotational Power & Anti-Rotation Control
Day 3
Upper-Body Anti-Rotation & Scapular Control
Day 4
Single-Leg Strength & Loaded Carry Durability
Day 5
Rest Day (Rest)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Train smarter with CURVA
Create and log workouts
Build sessions from scratch or choose from established workouts.
Track all your lifts and PB's
Log your reps, weights, paces and visualise your progress. Easy add notes and set timers.
Follow the best training plans
Our programs are carefully tested, structured and optimized to maximize your training.