Golf Performance and Barbell Training with McKenna Murphy | Stronger is Better Podcast #8

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In Episode 8 of the Stronger is Better Podcast, Nick Delgadillo sits down with elite junior golfer McKenna Murphy and her Starting Strength Coach, Pete Troupos, to discuss how barbell training played a critical role in elevating McKenna’s golf performance. From winning the U.S. Kids Teen World Championship to earning a D1 scholarship at South Alabama, McKenna shares her journey and how lifting—particularly squats and deadlifts—directly improved her club head speed, consistency, and endurance on the course.

Pete gives insight into programming for a high-level youth athlete and highlights the value of adapting barbell training to support a primary sport rather than compete with it.

Whether you’re a coach, parent, or athlete looking for that performance edge, this episode showcases how strength training can transform golf—and why it might be the X-factor you’ve overlooked.

00:00 – Intro: Meet McKenna Murphy and Coach Pete Troupos

01:16 – The link between barbell training and golf performance

02:51 – Pete’s coaching background and Starting Strength journey

06:05 – McKenna’s athletic background and how she started lifting

10:00 – Winning the U.S. Kids Teen World Championship

13:56 – How competitive junior golf really is

17:14 – Technical vs. mental breakthroughs in tournament play

18:58 – Club head speed, consistency, and fatigue resistance

21:17 – A 10 mph club head speed gain: how rare is that?

24:02 – Pete reflects on tracking performance gains through strength

27:45 – Observations from golf coaches and peers

32:08 – Why strength needs to come before “golf-specific” training

34:00 – Golf as a sport: redefining athleticism

37:51 – McKenna’s college schedule: balancing golf and strength

41:23 – Adjusting programming around tournaments and travel

44:34 – The coach’s role: strength serves the athlete’s goals

46:19 – Is golf hard on the body?

48:34 – Future plans: McKenna’s goal of turning pro

50:51 – 1,400+ swings a week: what elite training volume looks like

53:00 – Strength training as the untapped differentiator in golf

56:04 – Final thoughts: strength + consistency = performance

57:39 – Thanks and closing remarks

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