The Tour Endurance
The Tour Endurance builds aerobic and muscular endurance for golfers. Sustain energy and focus through long rounds, maintaining swing efficiency and physical performance across 18 holes.
Coach
CURVA
Focus
Conditioning
Length
6 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Endurance Training
Length: 6 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program integrates seamlessly with on-course practice, allowing golfers to build endurance without affecting swing mechanics. You can also create extra sessions each week through the CURVA app.
About the Plan
The Tour Endurance is a 6-week program designed to enhance stamina, energy management, and muscular endurance for golfers. The plan focuses on sustaining physical performance, maintaining swing consistency, and reducing fatigue throughout long rounds and tournament play.
Through a combination of aerobic conditioning, functional strength exercises, and mobility work, golfers improve overall fitness while protecting joints and muscles from fatigue. Core and lower-body endurance are emphasized to maintain stability and power over extended periods.
By the end of the plan, golfers will feel more resilient, maintain swing efficiency through every hole, and perform at peak levels from the first tee shot to the 18th green.
Plan Structure
Day 1
Lower Endurance Strength
Day 2
Upper Strength Endurance (Press & Stability)
Day 3
Rest Day (Rest)
Day 4
Power & Rotational Endurance
Day 5
Rest Day (Rest)
Day 6
Conditioning & Single-Leg Durability
Day 7
Rest Day (Rest)
Day 1
Lower Strength Endurance (Squat progression)
Day 2
Upper Strength Endurance (Bench progression)
Day 3
Rest Day (Rest)
Day 4
Power & Rotational Endurance (progress)
Day 5
Rest Day (Rest)
Day 6
Conditioning Endurance + Single-Leg
Day 7
Rest Day (Rest)
Day 1
Lower Strength Endurance (squat progression)
Day 2
Upper Strength Endurance (bench progression)
Day 3
Rest Day (Rest)
Day 4
Power & Rotational Capacity (progress)
Day 5
Rest Day (Rest)
Day 6
Aerobic Capacity & Unilateral Work
Day 7
Rest Day (Rest)
Day 1
Lower Strength Endurance (squat progression)
Day 2
Upper Strength Endurance (bench progression)
Day 3
Rest Day (Rest)
Day 4
Power & Rotational Repeatability (progress)
Day 5
Rest Day (Rest)
Day 6
Aerobic Durability & Balance
Day 7
Rest Day (Rest)
Day 1
Lower Body Strength
Day 2
Upper Body Strength-Power
Day 3
Rest Day (Rest)
Day 4
Pure Power + Rotation
Day 5
Rest Day (Rest)
Day 6
Aerobic Conditioning + Single Leg Work
Day 7
Rest Day (Rest)
Day 1
Peak Lower Strength Endurance
Day 2
Peak Upper Strength Endurance
Day 3
Rest Day (Rest)
Day 4
Peak Power Repeatability
Day 5
Rest Day (Rest)
Day 6
Final Aerobic Durability & Mobility Integration
Day 7
Rest Day (Rest)
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