Robyn, a talented young golfer, used Elastic Golf's training programs to improve her strength and club head speed, leading to significant gains in her game. Through a focus on weight lifting and strength training, Robyn was able to build muscle mass and increase her club head speed by 13%.
Robyn is an incredibly talented young golfer who has had a lifelong passion for the game. Growing up in South Africa, she began playing at the age of 2 and now resides in Australia where she works closely with her PGA golf professional. Upon his suggestion, she has focused on improving her strength in order to increase her club head speed and become more durable to practise for longer periods of time.
Robyn has been competing in golf tournaments since the age of 10 and is currently ranked 44th in Australia as a junior amateur golfer. Despite her already impressive skills, she is determined to continue improving and has a strong work ethic towards her golf game. In today's athletic world of golf, she already recognises the importance of maintaining her physical fitness in order to compete at the highest level.
She manages to balance her school commitments with her passion for golf by consistently practising or playing and following prescribed Elastic Golf programs to develop her golf fitness and strength using the gym setup she has at home.
Robyn is small in stature, weighing around 42 kilograms and standing at 152cm tall. When she first started training with Elastic Golf, her maximum squat weight for 10 repetitions was 35 kilograms, her bent-over row weight for 10 repetitions was 15 kilograms, and her driver club head speed was around 72 mph.
Robyn was weak in her lower and mid back, which contributed to her feeling tired during practice. Prior to Elastic Golf, she had never really lifted weights and had a healthy appetite. We encouraged her to seek guidance on increasing her protein and calorie intake in order to gain weight and support her training.
“Before using Elastic Golf I was doing a lot of generic exercises that were not specific to my body and I didn't really have a specific workout program for golf."
Robyn Keen
Junior Amateur Golfer and Elastic Golf Member
Our focus with Robyn was to introduce her to weight lifting and strength training, gradually increasing load to build muscle mass and strength with a particular focus on her legs and back.
Robyn started with the Elastic Golf “Under 18 Golfer Endurance program” to build her general strength endurance and familiarise her with the movements required for successful weight training and strength conditioning.
For the second phase, Robyn moved to the “Under 18 Golfer Strength program” to help build muscle mass and strength. This period was purely focused on weight gain for Robyn. She trained regularly and increased her training weights weekly.
The final phase was the “Under 18 Golfer Power program” to layer speed into her strength development.
Strength training can be very compressive to the body and it is vital in golf to maintain mobility, so we incorporated flexibility and mobility based workouts into her weekly training.
“Elastic Golf has been able to show me what my body is capable of in a mobility and strength way to move in the best way possible for my game. The programs have pushed me and my body for the most amount of progress and the results have followed.”
Robyn Keen
Junior Amateur Golfer and Elastic Golf Member
Robyn has been able to gain significant muscle mass in her legs and back. She has gained weight and now currently weighs around 49 kilograms. She has increased her 10 Repetition Max Squat up to 60kg (representing a 42% increase in leg strength). Her 10 Repetition Max Bent Over Row has improved to 25kg (representing a 40% increase in back strength) and her club head speed has increased to 83 mph (an improvement of 13%)
“Elastic Golf has been able to show me what my body is capable of in a mobility and strength way to move in the best way possible for my game. The programs have pushed me and my body for the most amount of progress and the results have followed.”
“Starting with Elastic Golf helped me not only get stronger, but created better movement throughout my body, allowing me to use a lot more power efficiently. I have been able to lower my scores on the course with the strength and power gains. I now have much more distance than I had before both off the tee and with my irons.”
Robyn Keen
Junior Amateur Golfer and Elastic Golf Member
