Fit For Golf

Fit For Golf Fit For Golf Cork specialises in providing physical preparation for golfers of all levels. Run by M My name is Mike Carroll. both on myself, and with clients.

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 onl

ine. 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.

If you have used any of my programs, or follow my material online, you will probably have seen me recommend that jumping...
09/08/2026

If you have used any of my programs, or follow my material online, you will probably have seen me recommend that jumping should be included in your training.

The reason I promote it so strongly is that jumping is an extremely simple and practical way to train several of the physiological qualities we lose as we age. Fast twitch muscle fibres, central nervous system function, tendon and bone all benefit. That means good things for your golf swing power and your longevity.🙌🏽🏌🏽

We know power declines faster than strength, and strength declines faster than muscle mass.💪This is partly due to biolog...
09/02/2026

We know power declines faster than strength, and strength declines faster than muscle mass.💪

This is partly due to biology, but also lifestyle and training habits. Very few middle aged or older people include any power training in their routine. I’m hoping to provide you with the encouragement to change that. It will benefit your golf tremendously, and your general function too.

A common assumption is that once you hit your 50s, 60s, 70s, and beyond, physical decline is automatic. You’re “getting older”, and this means slowing down and that’s just the way it is.

That assumption is a very limited view, and the study I’m covering today shows how modifiable our physical function is through life.

Let’s get into it.

08/28/2026

130mph / 190mph with decent control is the initial goal 🏌️‍♂️

Whatever your goal for average on course club head speed is, you should be able to hit 5-7mph above that in training - without using a completely different swing.

When hitting multiple drivers in a row, with no real consequence, and trying to give it a rip, you will likely be faster than the 1 driver you face every ~15-30 minutes on the course.

Off Season is around the corner for many golfers, no better time to work on your body and speed.

08/28/2026

Slowly working back up to 4 plates.
375lbs / 170kg x 3 @ 172lbs / 78kg

Deadlift variations are one of my favourite exercises to train and program.

So many major muscle groups highly stimulated at once ✅

Easily scalable to all levels of trainee ✅

Can be progressed for long periods ✅

Extremely satisfying seeing big increases, which big compound moves allow ✅

Great for golf and great for life!

Heavily loaded barbells are still the best “golf fitness” tool.

08/28/2026

Speed work in the sim once a week 🏌️‍♂️

6i (PING Blueprint S)

105mph club head speed ✅
150mph ball speed ✅

Good for speed and coordination

Trying to hit the middle moving faster than your normally do has benefits, I think.

After getting warmed up:
7i x 1
5i x 1
6i x 1
4i x 1
4 rounds

Then drivers.

Jackson Koivun After Ryan Fox’s win last week, side bend in the golf swing, and the role it plays in injury risk got a l...
07/26/2026

Jackson Koivun

After Ryan Fox’s win last week, side bend in the golf swing, and the role it plays in injury risk got a lot of attention. Here we can see another excellent player, and very exciting prospect Jackson Koivun also demonstrating a large amount of side bend.

Like many things, people have strongly held beliefs on this subject. A lot of it is unsupported by rigorous research, and is predominantly from single player case studies.

The body of published scientific research on swing mechanics and injury risk does not show a conclusive link. There are been two systematic reviews that dig into this question specifically. Watson et al 2023, and Smith at al 2018. You can look them up.

This does not mean there isn’t a link, it just hasn’t been shown.

Swing mechanics play a huge role in where stress is placed, but stress does not necessarily mean injury, as the body is so amazingly adaptable. We see lots of examples of this throughout sports.

Injury is very complex. There are golfers with very neutral swing mechanics with debilitating pain, and golfers with extreme mechanics that don’t have any issues. The golf swing is a stressful move in general!

It is definitely an area where longer term and higher quality research is needed.

I wrote a short review of the available research on this topic in my latest newsletter. If you comment research, it will be DM’ed to you.

Video: GPOD GOLF | The best phone holder in golf

07/22/2026

Two Strength Exercises for Tennis Elbow 👏

Exercise 1:
Resisted Pronations

Pain on the outside of the elbow? This movement targets the extensor tendons.

Controlled loading helps improve tendon health. 💪

Exercise 2:
Wrist curls

Another exercise to target lateral elbow pain. Great for progressive rehab.

Add this once you can tolerate the first tennis elbow exercise 🔄

07/16/2026

Two Strength Exercises for Golfers Elbow!
Aka, tendinopathy on the inside of the elbow

Exercise 1:
Resisted supination.

This targets the flexor tendons on the inside of your elbow. Start light, focus on control.

Use this if you feel pain during wrist flexion or gripping.

Exercise 2:
Wrist curls

Another great exercise to build resilience in the medial elbow.

Eccentric control is key here-slow and steady wins!

If you follow my work, you already know we lose muscle as we age, and that this loss comes primarily from our fast twitc...
07/15/2026

If you follow my work, you already know we lose muscle as we age, and that this loss comes primarily from our fast twitch fibres. 💪

A huge issue for golf performance and for general function. 🏌🏽

This research review is about where in our body we lose that muscle mass from.

Full Review- https://us16.campaign-archive.com/?u=d1ea12a2b3cd6e67d31260741&id=3bc21c65d3

Lifelong Golf ⛳️ How long can you play well? 🏌️‍♀️How many more years of your best golf do you want? Not just playing, b...
07/10/2026

Lifelong Golf ⛳️
How long can you play well? 🏌️‍♀️

How many more years of your best golf do you want? Not just playing, but actually enjoying it. The kind where you can walk 18 holes without getting tired, swing with real power, and play again in a few days without thinking twice about it.

Thats your golf span ⛳️

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Irvine, CA

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