Fit For Golf, Irvine, CA (2026)

I am a strength & conditioning (S&C) coach from Cork, Ireland, based at Hansen Fitness for Golf in Irvine, California. I have been working with athletes since 2010, and in 2015 began to specialise in the physical training & rehab of golfers. In that time frame I have worked with hundreds of golfers of hugely different levels from all over the world, amateur and professional, both in person and online. I graduated with a first class honours degree in Sport & Exercise Science from the University of Limerick, Ireland in 2014. Since then I have completed the Titleist Performance Institute’s (TPI) level 1 and level 2 Golf Fitness Professional certifications, and also had four articles published on their website. In October 2017 I will be completing the TPI level 3 Golf Fitness Professional in Oceanside, California. I am also a accredited S&C coaching with the UK Strength & Conditioning Association. I am a lover of all things golf and physical training, and really enjoy trying to help golfers achieve better, more enjoyable, pain free golf through optimal physical training. I try to practice what I preach, and have experimented with lots of different training methods over the years. With my background in Sport and Exercise Science, extensive experience both in training others and myself, and being a golfer I feel that I have a set of tools well fitted to helping fellow golfers get “Fit For Golf”. There are many myths and misconceptions out there. I simply try to provide the best quality information and coaching I can.

10/19/2026

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Get 50% off your first year of an annual Fit For Golf subscription. You save $100!

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10/13/2026

These have been a staple since I got my kPulley.

I call them “transitions”.

I’m trying to rotate my pelvis left while my torso is still rotating right, to maximise separation.

This is really good for strengthening the obliques & trunk, in a position that is similar to where they contribute most force to the swing (change of direction).

This exercise is included with bands and a cable machine on the new app so that you can do it at home or in the gym.

10/11/2026

Is lower back pain affecting your golf swing?

You’re not alone—and you don’t have to just live with it.

Try these 3 simple exercises to build strength and stay pain-free.

1. Jefferson Curl
2. Side Bend
3. Twist

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In the routine above we have exercises that target 3 key functions of the spine.

1. Flexing forwards & backwards
2. Flexing side to side
3. Rotating

By incorporating these movements regularly, you will see improvements in your strength & mobility and a more fluid swing.

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If you liked this sample routine, you will love the Fit For Golf App.

Download it from the App Store and start your 7 Day Free & try all of our mobility routines today.

Trusted by PGA Tour Winners & thousands of amateurs.

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10/10/2026

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Try our 5 Minutes A Day programs, available inside the Fit For Golf App 📲

Choose Dumbbells or Bands — two simple ways to keep training when life gets busy.

⏱️ FIVE-MINUTE SESSIONS — Quick workouts that fit into your day.

🏋️ MINIMAL EQUIPMENT — Train at home with one or two dumbbells, or choose the resistance-band program.

🔄 SEVEN DIFFERENT WORKOUTS IN EACH PROGRAM — Rotate through the sessions to cover the major muscle groups and movement patterns.

💪 MAINTAIN YOUR GOLF FITNESS — Keep working on strength, mobility and power throughout the year.

✅ ALL FITNESS LEVELS — Whether you’re starting out or need a quick option between longer workouts.

📅 BUILD A CONSISTENT HABIT — Train daily, before practice or whenever time is limited. Have more time? Complete another session.

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10/09/2026

High Speed Exercises – You need them.

High speed and low speed exercises result in different adaptations to the nervous system, muscles, & tendons.💪

This is a really nice way to get a very high speed eccentric load (stretch) on the obliques.

Goal is to rip the ball back as fast as possible.

Fast swinging with a driver or The Stack System is the best “high speed exercise” for golfers, but sometimes it can be hard to get swings in. Weather, low ceilings, space, can’t swing in the gym etc.

You can also do this movement and then slam the ball into the ground just outside your trail foot. Not being able to slam med balls is a common training issue though, so here is an alternative.

I do this very same exercise with my driver / Stack when warming up for speed training.

Ball is 4lbs
I did 8 reps in each direction
I did 4 sets, as part of a little circuit with jumps and ballistic push ups.

09/30/2026

Working on a drill I got from to improve my driver speed and distance.

The goal during the “pump” moves is to get used to pressing hard down into my left foot, while keeping my upper body mass more behind the ball.

This may improve speed by increasing the leverage I create via a bigger “frontal plane moment arm”, the perpendicular distance between my center of mass and the line of action of the ground reaction force. The analogy often used here is that of a longer versus a shorter wrench.

The opposite of what I’m trying to do would be to get my mass way in front of the ball. Nobody fast does that, it’s nonsensical.

My tendency is to shift everything towards the target too much in the downswing, and never really “slamming” on the breaks. Everything gets stacked on top of each other and I end up with a neutral or negative angle of attack, and a swing path too far to the right.

This was 122mph and 5° up.

I’m trying to get my “training swings” when working on speed over 130mph. I’ve about 5mph to go. I can get to 120-122 really easily, but capping out at about 126.

I might need to draw up a more holistic plan for my swing training and gym training to get into the low 130’s.

I’m 5’10, 170lbs, and my best sport was cross country running. I think low 130’s would be a decent return!

Address

Irvine, CA

Website

http://www.fitforgolf.blog/

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