Failsafe Fitness

Failsafe Fitness Golf Performance Coach at
Himley Hall Golf Centre
Personal Training, Nutrition and Weight management. get in touch - https://linktr.ee/failsafefitness

Failsafe Fitness is a small and aspiring personal training and fitness company. Owner and lead programmer Michael Joshua is a client as well as a trainer. Spending the last decade fighting food addiction and obesity, created this company to show that fitness is not all about looks but is about making the best version of you . So please get in touch with no expensive overheads and 10 years experience this is the best value for money personal training in the region.

So you are just over three weeks into speed strength and flexibility training to improve your distance.This session is a...
23/03/2026

So you are just over three weeks into speed strength and flexibility training to improve your distance.
This session is a strength one
Warm up as usual
3 x 10 lunges , reverse if needed 5 per leg
3 x 10 kb push press 5 per side
3 x 10 kb side swings 10 left 10 right
3 x 10 kb bent over rows per side
3 x 10 jumping jack
Have a great workout and keep up the progress.

Swing speed practice on range Warm up as the previous session. 100 balls driver, 6 iron & driver today 3 shots x both cl...
14/03/2026

Swing speed practice on range
Warm up as the previous session.
100 balls driver, 6 iron & driver today
3 shots x both clubs feet together to finding a strike.
3 shots both clubs narrow feet 3/4 swing
3 shots both clubs full swings .
Turn 6 iron over 3 sets 5 Reps swinging as hard as you can both ways.
3 sets 5 Reps feet together at top step to normal width and swing.
Then grab driver and stand in driver width (be careful do not hit floor you may break shaft) i want you to whip that shaft back and forth 9 o clock to 3 o clock as fast as you can 3 x 10 Reps.
Now we are in our practice phase 10 shots with 6 iron shaft level to level and add the speed in as fast as you can. Switch to driiver same 10 shots.
Back to 6iron 10 shots 3/4 backswing concentrate on adding speed in same places as half swings.
Repeat with driver
Finally 10 full swings with 6i & Dr again adding speed in the same place.
Record those swing and ball speeds along with carry distances.
Finally with 20 or so balls left 10 with each tring to increase your club and ball speed or at least not drop below initial shot.
That's it done. This is getting you to feel where you need to add your speed , is the same place or slightly higher or lower as clubs get longer or shorter.
As well as activating fast twitch muscles . Add in those workouts and you will soon be building more muscle to recruit in your swing and adding distance.
Use the links in bio to get in touch or to book your in person lessons and training.

Speed series Workout 2 This one today is basically a 15 minimum emom - every minute on the minute.5 exercises Min 1 - de...
12/03/2026

Speed series
Workout 2
This one today is basically a 15 minimum emom - every minute on the minute.
5 exercises
Min 1 - deadlift high pulls with kb x 10
Min 2 - kb hang sn**ch 5 per side
Min-3 - goblet kb squat x 10
Min 4 - deadbug 5 per side
Min 5 - kb swings x 10
Repeat this x 3
Your rest time os what you have left in that minute of you do start to struggle drop Reps to 6/8 .
Have a good one speed session up next .

Speed training at the range .Do you warm ups first Shoulder rotation forward and back 2x10Leg swings forwards and sidewa...
06/03/2026

Speed training at the range .Do you warm ups first Shoulder rotation forward and back 2x10
Leg swings forwards and sideways 2x10
100 balls practice
9iron, 5iron, Driver or whatever is the longest iron in your set.
5 shots with each club as smooth warm ups.
Then 5 x 2 sets with each club, with backswing shaft to level to ground and as fast and hard as you can through ball.
Then 5 x 2 sets this time with the butt of club pointing to ground in backswing/ 3/4 swing as fast and hard as you can.
5 shots with each as full shots and as hard and fast as you can.
Leaving you 10 balls to use with the driver to again hit as fast and hard as you can.
If you use a range with tracking rmtech make a note of each if these sets, distance, ball speed and club speed.
What we are trying to do is with the half swings dialling in where you input your speed through the ball, then with the longer 3/4 swings the same spot and again in the full swings. As your transition from top of swing is key to you finding where you can be happy to add that speed and drive through the ball.
You may find that 3/4 or half swings are producing better strikes which would mean a shorter backswing is going to help dial your strike in or it could be the opposite. All of this can be tracked via the app innthose ranges and doing this once to twice a week on top if the exercise and mobility will help rapidly increase the process to being londmger and stronger

Strength day This routine will help strengthen your core, legs and upper body.Make sure you warm up appropriately, dyna...
03/03/2026

Strength day
This routine will help strengthen your core, legs and upper body.
Make sure you warm up appropriately, dynamic movements before you exercises.
Thes will be in sets of 8/10/12 for 3 sets with 60 seconds rest.
Kettlebell deadlift high pulls
Kettlebell swings
Kettlebell goblet squats
Kettlebell shoulder press dual or single dependant on equipment
Bent over rows / alternate dependant on equipment
Swing speed training
9 iron upside down as fast as you can
4 sets x 5 of swings , both standard and reverse
3 x 10 swings back and forth shaft level to shaft level as fast as you can
Again strength training can aide your golf by strengthening connective tissues and recruit more muscle fibres.
In a fast twitch sport the more of this we can gain along with flexibility we can add distance thru these types of training.
Have a good day and see you in a few.

Day 1 Let's see about helping those legs get a bit more freedom.1st exercise - sit in floor and have your legs spread wi...
02/03/2026

Day 1
Let's see about helping those legs get a bit more freedom.
1st exercise - sit in floor and have your legs spread wide enough to fit your body if you were to lay flat forwards.
Now lean forwards to you farthest stretch point and hold for 20 to 30 seconds and repeat this 3 times
2nd exercise- now this is to be repeated 3 times per side. Get up into a kneeled position with one leg in front and the other behind. Now I want you to lean into that front leg feeling the stretch in the rear hip and thigh. Hold for 20 to 30 seconds and creep a little more the switch.
3rd exercise- calf stretch, place one foot further forward than the other whilst standing and imaging the rear foots heel is glued to the floor and gentleman into front foot. Feel the stretch hold for 20 to 30 secs and swop x 3 .
These exercises are opening up hips, quads, calf and hamstrings to allow some more flexibility in that lower body and in some cases lower back .
After this go to you golf bag and grap your driver turn it upside down with head above hands and I want you to swing the shift like a goldmf shot 4 times both normal and opposite for 4 sets . Then as fast as you can 6 times as if you were hitting a golf shot.
This is the start of building fast twitch muscle fibres in overspend training to help you gain some distance have a good day.

New month and as promised, 6 week speed programme starts now with the exercises and the sessions to follow. Heretics the...
01/03/2026

New month and as promised, 6 week speed programme starts now with the exercises and the sessions to follow.
Heretics the list of equipment required to do this programme.
You, pw, 7iron, Driver. Kettlebell, stretch band or towel.
Exercises
Kb swings, kb press , kb deadlift high pulls. Banded shoulder raise front and side, bent over rows, reverse lunges, step ups, squats.deadbugs
Stretching seated hamstring, pigeon pose, side bend, triceps extensions, calf stretch.
These are the bare bones basics to improving mobility and speed.
Join the journey and sessions start from tomorrow.

# Day 27 Easy - stair step x30 side steps x30 chair squat x 40 No Equip - 2 stair step , jumping jacks , air squatsEqu...
28/01/2026

#
Day 27
Easy - stair step x30 side steps x30 chair squat x 40
No Equip - 2 stair step , jumping jacks , air squats
Equipment - weighted stair step, jump rope single or double unders , kb goblet squats

Day 26 Easy -Plank chair hover wall push ups deadbug 25 seconds or Reps each No equip -Plank wall sit 25 seconds each ...
27/01/2026


Day 26
Easy -Plank chair hover wall push ups deadbug 25 seconds or Reps each
No equip -Plank wall sit 25 seconds each push ups deadbug 24 Reps each
Equip - wall sit weighted 25 sec Plank pull thru kb diamond push ups deadbug x 25 Reps

Day 25Rest day you have earnt it
25/01/2026


Day 25
Rest day you have earnt it

Day 24Easy - deadbug x30/ wall press up ×30 / high knee march x 40 Reps as above No equipment- deadbug / press ups /h...
24/01/2026


Day 24
Easy - deadbug x30/ wall press up ×30 / high knee march x 40
Reps as above
No equipment- deadbug / press ups /high knees
Equip - deadbug / kettle bell swings / diamond push ups

Address

Wollaston

Opening Hours

Monday 3pm - 6pm
Tuesday 9am - 6pm
Wednesday 3pm - 6pm
Thursday 9am - 6pm
Friday 3pm - 5pm
Saturday 12pm - 4pm
Sunday 10am - 1pm

Telephone

+447845442501

Website

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