Athletic Golf Fitness

Athletic Golf Fitness Golf is hard. We help golfers get control of their body so they can get out of their head and into
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06/16/2026

Throwback to a session with who works with my good buddy down at .

During a lesson, Ryan used Swing Catalyst and noticed Warren was hanging back in transition and relying heavily on his trail leg to create force instead of transferring pressure efficiently into his lead side.

This is something I see quite a bit with golfers.

When you hang back, a few things tend to happen:

• Low point gets inconsistent
• Contact gets heavy or thin
• Clubhead speed becomes harder to create consistently
• The lower back often takes on more stress than it should

TPI has found that golfers with low back pain frequently struggle to transfer pressure and rotate effectively through the lead side during the downswing. Instead of moving pressure forward and rotating around a stable lead leg, they stay back and end up extending and side-bending through impact to find the ball.

Over time, that’s a tough strategy on both performance and your back.

Here are some drills we went through in our session to help him load his trail leg; so that he can push off and transfer his weight to his lead leg sooner.

Big shoutout to - one of my favorite coaches!

Also shoutout to

06/11/2026

I’ve shared plenty of videos of Fred lifting heavy, training for speed, and building lower-body power to increase clubhead speed.

This post might not be as flashy—but it’s just as important.

At 76, it’s not enough to simply build power. His body has to be able to access it, control it, and repeat it without breaking down.

The goal isn’t just to hit it farther as you age—it’s to keep the joints, hips, and trunk working well enough that the power that you build actually shows up on the course.

The work here targets the fundamentals that matter most as we age:
• Hip extension to continue producing force into the ground
• Hip flexion to access positions without compensations
• Hip abduction to control the pelvis and femur
• Core stability so force transfers efficiently, not forcefully

Fred wants more distance, but he also wants to keep playing golf for life—walking the course, staying healthy, and getting out with his friends. That social piece matters, and training has to support that reality.

Strong is good.
Powerful is better.
But resilient and well-coordinated is what lets you keep both as you age.

06/10/2026

The average PGA Tour player swings the driver around 115 mph. To create and maintain that kind of speed, you need more than a good swing—you need the ability to produce force, transfer it efficiently, and repeat it over and over again.

Here’s some of what we’re using:

• Rotational Zercher Squat — lower-body strength, hip stability, and rotational control.

• Split Stance Rotational Landmine Press — teaches you to transfer force from the ground through the torso and into the upper body.

• Lateral Bound w/ Half Turn — develops lateral power and the ability to redirect force.

• Banded Landmine Rotations — trains rotational speed and deceleration.

• Kettlebell Jump Squats — builds lower-body power and rate of force development.

• Zercher Lateral Lunge — loads the hips while building strength and control in the frontal plane.

• 1-Arm Floor Press w/ Single Leg Bridge — ties together upper-body strength, trunk control, and pelvic stability.

Different exercises.

Same goal:

Move well.
Produce force.
Transfer force.

That’s what we’re after.

Shoutout to .sharpstene

06/01/2026

One of my clients recently picked up distance off the tee.

The funny thing?

We never chased distance directly.

We focused on building the qualities that produce speed.

Research shows power output can decline 8-10% per decade as we age if it isn’t trained. Club head speed tends to follow a similar trend, which is why many golfers assume losing distance is inevitable after 40.

But what if the issue isn’t age?

What if it’s that most golfers stop training the qualities that drive speed?

Lately we’ve been working on:

• 2 Lateral Bounds to Broad Jump
• Med Ball Snap Down Chop (2 Legs → 1 Leg)
• KB Falling Lateral Lunge to Knee Drive
• Split-Grip Rotational Landmine Clean to Press

Why these?

Because they train the qualities that matter:

* Reactive strength (RSI)
* Force production
* Force absorption
* Change-of-direction
* Rotational power
* Ground force utilization

In golf, speed isn’t just about how much force you can create.

It’s about how quickly you can absorb force, redirect it, and transfer it through the club.

This is where reactive strength becomes important.

The ability to rapidly transition from loading to exploding is a huge part of athletic movement—and a huge piece of creating speed in the golf swing.

It reminds me of a story from the book - Atomic Habits.

Two rowing teams were preparing for the Olympics.

One obsessed over winning gold.

The other focused on improving every aspect of the process by 1%:
sleep, nutrition, recovery, training, equipment, and technique.

Both wanted the same outcome.

But one built a better system.

Goals matter, but systems determine whether they happen.

The same applies to club head speed.

Most golfers focus on the outcome:

“I want 10 more yards.”

A better question is:

“Am I training the qualities that produce 10 more yards?”

Because distance isn’t built in one speed session.

It’s built by consistently improving the physical qualities that make speed possible.

Stack enough of those improvements together, and the ball starts going farther.

Shoutout to my client for getting 1% better everyday and his golf coach for making my job easier

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Charlotte, NC

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Monday 7am - 6:30pm
Tuesday 7am - 6pm
Wednesday 7am - 6:30pm
Thursday 7am - 5pm
Friday 7am - 5pm

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+17044387739

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