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Fit For Golf App Guide

Quick tips for using this guide

It is divided into 3 sections:

Section A has general information about the app and editing your account.

Section B focuses on how to get the most out of the material in the app.

Section C is an FAQ.

Section A - App & Website

Visit your App Store (Play Store for Android users) download Trainerize, then enter your Fit For Golf App login details. Trainerize will then convert to the Fit For Golf App.

You may login to your account via

The instructions to cancel your subscription are in your app account directly above the list of workouts in the app. I have also copied them below:

  • Log into the webpage
  • Click on the drop down next to your name in the top right hand corner.
  • Click My Account
  • Click My Purchases
  • Click Three vertical dots on the right side of the page
  • Click Cancel Auto Renew

To update your card info, you need to log into

Click on the drop down arrow next to your name and then you will be able to update your credit card.

Trainerize, which is the software behind the Fit For Golf app is an app company used by thousands of trainers. Unfortunately I can’t edit it, and golf is currently not one of their activities. I have asked them to add it and hope it is available soon.

To update your card info, you need to log into

Click on the drop down arrow next to your name and then you will be able to update your credit card.

All the programs in the app can be followed from home.

In the videos demonstrated with gym equipment, there is an alternative exercise shown at the end of the video using equipment from the recommended home equipment list.

There are also two sections designed specifically for home. They are labeled “Home & Hotel Room Workouts” & “Home Workouts (follow along recordings”).


Mobility Routine #1 & 2 are also easy to follow from home.

Just click into the calendar section of the app and you can schedule  workouts.

Click on the day you wish to schedule a workout, then click add  workout, and choose the workout you want to add.

If adding a lot of workouts at once, like for scheduling a full 12 week program it is easier to do so by logging into on a computer. The bigger screen  displays the calendar differently to a phone and it is much easier.

You must add workout individually. This can be done very quickly on a computer by logging into

If you scroll to the very bottom of the list of workouts you will see the warm-up section. There used to be a separate warm-up ebook, but it is now all on the app where you can get it for free if you are a subscriber.

Yes. It is seamless with Apple and FitBit

Section B - Programs

There is no “correct order”. If you are a beginner to training I suggest starting with 101. Otherwise it just comes down to the time of year, and your preference.

If you are “In Season” and playing a lot of golf, you can use the In Season Power  Program. This is slightly lower volume than the other programs  to minimize fatigue and time spent training while still being able to train power and strength.

My best advice is to try a workout from each program, and see where you want to start based on which one you like the best. Once  you have chosen a program I recommend following the full  program before moving onto another program.

The programs are designed as 3 days per week of training.

For example purposes, let’s imagine you are going to workout Monday – Wednesday – Friday. (You can workout any days you want, but follow the sequence of workouts outlined below as a guide)  

This is the sequence you would follow for 12 weeks (regardless of which program you are using):

Monday (Weeks 1-4): Phase 1 Workout A
Wednesday (Weeks 1-4) Phase 1 Workout B
Friday (Weeks 1-4) Phase 1 Workout C

Monday (Weeks 5-8) Phase 2 Workout A
Wednesday (Weeks 5-8) Phase 2 Workout B
Friday (Weeks 5-8) Phase 2 Workout C

Monday (Weeks 9-12) Phase 3 Workout A
Wednesday (Weeks 9-12) Phase 3 Workout B
Friday (Weeks 9-12) Phase 3 Workout C

After you have finished this sequence for the program you are following you can repeat the same sequence with another program. If you enjoyed a program there is also nothing wrong with repeating it and trying to improve on it.

You can do anything you like, and it will be dependent  on your goals. My advice is that you don’t do anything that is going  to negatively affect your performances in the prescribed workouts  too much. If you’re not reasonably fresh for the workouts, and able to give your all, I cannot guarantee results!

Many people like to do specific swing speed training (or practice) on the days in between the workouts. I am a huge fan of both SuperSpeed Golf Speed Sticks and The Stack System for speed training.

  • SuperSpeed Golf Speed Stick 10% discount code: fitforgolf22
  • The Stack System 10% discount code; FFG21

I highly recommend the PRGR for tracking your speed training. This is sold by SuperSpeed Golf and the 10% discount code fitforgolf22 also applies to this.

If you don’t want to get Speed Sticks or The Stack System, you can do speed training at home or on the range. Simply do 15-20 driver swings with as much speed as possible. Having the PRGR radar is great for tracking speeds.

There is a driving range speed tracking sheet available that you can fill out. It is located directly above the list of workouts in the app in the folder “Speed Tracking Sheets”.

The app has options for all levels of equipment, ranging from no equipment all the way up to a fully equipped gym.

You can find out which equipment is recommended in the FAQ section on

Jumping and medicine ball throwing exercises are for power. Many of the jumps will not have any weight added, as body weight will be sufficient.

The goal on the jump exercises is often increased jump  height or distance, rather than weight. For the medicine ball throws, too much weight will not allow you to perform the exercises correctly. 6-10lbs is a good range, depending on your strength level.

The goal with the med ball exercises is not more weight, but increasing how much power you create. If a ball feels too heavy or too light, you can adjust.

​​For strength exercises, weight selection is very important. We are using these exercises to improve  our force production capacity and increase our muscle size. Use as  much weight as possible without disrupting correct technique.  Another way of explaining this is that it should be about an 8/10  difficulty level.

After each set, think to  yourself “how hard was that set out of 10?” It needs to be between  7-9, or else you won’t be getting maximum benefit.

Start conservatively if necessary, especially if you are inexperienced with weight training and gradually build up. Regardless of the weight used, perform every rep with as much power as you possibly can. This is essential for maximizing benefits.

I suggest starting each exercise with a conservative weight selection, and then trying to increase weight each set until you hit your threshold.

*Set number is just a guide*

When using heavy weights relative to your strength level for performing sets of relatively low reps (6 or less) it’s important you  do 1-2 build up / warm-up sets with lighter weights.

I recommend doing at least 2-3 “work sets” each session. I “count” a set if it’s within 90% of the top weight I use for that exercise that day.

No, adjust  weights as needed. For example you may start a set of hip hinges  with 135lbs for 6 reps. If it feels too easy, you might perform your  next set with 155lbs. You should then adjust accordingly for your  next set, and so on.

No.  However, I have added aTPI self assessment as part of the Fit For Golf App which you can follow if you would like to. The “Golf Specific Movement & Mobility Routine” and “GolfFlex” routines will be particularly useful for improving your screen results.

The most important thing to remember is that we shouldn’t train for screens, we should train for improved performance. You 100% do not need a screen to start training for improved performance. This has been proven by thousands of people who have gone through the programs on the app.

You will be able to judge progress in each training session, and how your golf swing, and fitness are coming along.

Lastly, the screens were $179. One year on the app is $120, people’s results have not suffered since the screens were removed / made optional.

The  “-” between two numbers simply illustrate the suggested rep range. So 4-8 means choosing a weight that allows no less than 4 and no more than 8 reps.

You can workout everyday, but it is not advisable to do full body strength workouts everyday. Muscles require more time than that to recover, and it is extremely difficult to make any progress when training muscles in a fatigued state.

You could follow one of the programs in the app three days per week, but doing a different type of workout on the days in between. Most app users do some form of swing speed training. Sprints, cardio, or extra mobility work are also good options.

There is a full section of the app dedicated to pre round warm-ups. Check out the “warm-up manual videos” section.

#1 and #3 are very popular, and they can be followed up by #9.

Mobility #2 – Golf Specific Movement and Mobility Routine would be perfect for this.

Simulate the exercise as closely as possible with a  cable machine or resistance band. I demonstrate an example of  that in this video: Medicine Ball Alternative Example.

Another alternative is to purchase a suitable ball and find a suitable  wall and do the medicine ball throws from the program at a  separate time. I recommend THIS BALL. I recommend a weight  between 6-8lbs.

I use the PRGR radar which is available from SuperSpeed Golf.

Yes. The very first video in the Winter Strength Program shows how to do this.

Yes. There are videos where I demonstrate how to use bands in place of the 3D strap and the cable machine. If that is not convenient for you, you can do the regular cable or band rotations.

Yes. The supersets I create pair a lower body and  upper body exercise to allow more work to be done in a shorter  amount of time, without affecting the quality of the work. I.e when your lower body is resting, your upper body is working, and vice  versa. Don’t worry if you cannot do the supersets as written in the  program, just get through the session as best as you can.

Start conservatively and gradually build up. If you have an issue, regress back, and then gradually build back up again.

Section C - Other

No. I don’t make custom programs, because if I did, they would look the same as the programs already on the app.

No. The Off Season Plan has been on the app for 4 years now so many long time subscribers have completed it multiple times. Both are great off season options.

You can try the first workout of each and see which you would prefer to work with for now.

You can get 3D Straps from