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Fit For Golf – Super Speed

Physical Training & Preparation For All Levels of Golfer

Super Speed Cover

Fit For Golf – Super Speed is a 12 Week Golf Specific Physical Training Program. You can get the program for 50% OFF if you’re subscribed to the Fit For Golf E-mail list. This offer is valid through October 20th. Enter the discount code: SSLAUNCH


Program Goals

  • 5+ mph club head speed
  • 15+ yards carry distance on your driver
  • Increased mobility, stability, strength with direct transfer to your golf swing
  • Less aches and pains during and after golf
  • More energy late in rounds

Does any of this sound familiar?

Ball not going far as it once was?

Swing getting shorter & slower? 

Sick of not reaching long par 4’s in two, or hitting woods and hybrids into par 3’s?

You can still play, but your lack of length is making it really difficult to score?

As you’ve gotten older you’ve noticed more aches & pains, and they’re affecting your enjoyment and how often you can play? 

What about your general health & fitness? I call age 30-50 the Danger Zone ⚠️:

30-50, busy career  👔 & family commitments 👨‍👩‍👧‍👦 with little free time. High school athleticism fading 🏈⚾️ . Waistline expanding & body going soft. Lethal habits forming 🍕🍻🖥 Golf swing deteriorating🏌️🙁 Familiar?

Often times the Danger Zone is followed by the Excuse & Regret Zone:

Age 50+,  this is when you often hear the jokes “wait until you get to my age”. When the habits of the Danger Zone are well and truly embedded and you’re past 50, you need to take action immediately for the sake of your golf game, fitness, and health. There’s plenty of studs in their 60’s,70’s, 80’s, and beyond, but none of them got there by accident!

We hit our physical prime by our late 20’s 🏌️🏋🏻‍♂️💪 After this point we are in decline for the rest of our lives 👎🏼 It’s a slippery slope unless we take action.  Fortunately appropriate physical training is like a magic pill 💊 You can reverse time with the correct approach! Designing training programs that allow you concentrate on the things that give you your biggest return on training time is where my expertise lies. 

The Fit For Golf – Super Speed Program is a perfect template for the person who wants to take ownership of their physical condition, for both golf and life. 

Fit For Golf – Super Speed Program Launch Details – How Do I Get 50% Off?

The new Fit For Golf Program “Fit For Golf – Super Speed” will launch exclusively to the Fit For Golf e-mail list on Friday October 11th. As long as you are signed up to the e-mail list you will receive an e-mail with a link to purchase the program on the above date. 

The programs launch price will be $49. 

Regular retail price will be $99. 

*The price will stay at $49 for one week* 

The Fit For Golf App – Super Speed Program Details: 

-12 week program, split into 3 x 4 weeks “blocks”. There are 3 primary full body training per sessions per week. Each session will take approx 40 minutes. 

-The workouts can be done from home or at the gym. Please scroll to the FAQ section at the bottom of this e-mail to see the recommended equipment list for home workouts. 

-There will be an additional 10 minute total body mobility routine that you can perform as often as desired. It will not require any specialised equipment. It can even be done watching TV!

-This program is suitable for all fitness levels and all levels of golfer. In many of the exercise demonstration videos there are a number of different exercise alternatives shown to choose from, depending on your current level, and equipment availability. 

-The program will be delivered via the Fit For Golf App. You can also download an Excel version from the app. For new app users: The app is not available in the App store, and you do not need to download it before purchase. After buying the program go straight to your e-mail and follow the instructions to set up your account and download the app. 

Program Objectives: 

-The primary objective of this program is to increase your club head speed.

Fit For Golf – Super Speed combines Fit For Golf’s expertise in strength and conditioning with SuperSpeed Golf’s golf specific speed training system & training tools. NB – YOU DO NOT NEED TO HAVE SPEED STICKS TO DO THIS PROGRAM – explained further in FAQ below. 

-The secondary objective of this program which is automatically interlinked with the primary objective is to improve your overall fitness and health both in general and golf specific terms. 

The program will work on full body:

  • Mobility
  • Stability
  • Strength
  • Power 
  • Speed
  • Injury prevention & rehab
  • Cardiovascular fitness 
  • Muscle mass maintenance / gain and fat loss (when combined with an appropriate diet)

My followers are interested in golf, fitness, and living a long and healthy life. The beauty of this program, and all the other programs I write is that they help you with all of these goals. Please do not take the attitude “I’m not in good enough shape” for this program. There are options throughout the program for all fitness levels, and I am happy to provide advice along the way. 

How is it different to past Fit For Golf Programs? 

In the words of Liam Hennessy “methods are many, principles are few, methods often change, principles rarely do”. This program is NOT a complete overhaul on my training philosophy, it’s simply an upgrade and variation. Feedback about my most recent program “The Fit For Golf Off-Season Program” was extremely positive. The only constructive criticism I received was that each training session took slightly too long. In an effort to rectify that, there are slightly less exercises in each workout of the Fit For Golf – Super Speed Program. I also extracted much of the mobility work from the primary workouts and grouped it together in a separate day. This can be done at home in 10 minutes a couple of times per week, rather than taking up time in the primary workouts. 

Workout 3 of each week is also structured slightly differently to Workout 1 and 2. This workout is more of a power emphasis, as opposed to strength emphasis. The weights are slightly lighter, and the focus is on a small number of explosive full body movements. Not doing explosive movement is a key area that many programs are lacking. 

Don’t be fooled by the fact that there is slightly “less” in this program compared to the previous one, it’s still very thorough and will be by no means easy!!!


Q) Can the program be done from home? Yes. Over 50% of the 1000+ Fit For Golf app users do their workouts from home. It can also be done while traveling / staying in hotels with a combination of the equipment in the following list that travels well, and hotel gyms. Here is the equipment list I recommend if doing the workouts from home: 

  • Medicine Ball: I recommend a 6-10lb ball weight. This is dependent on your strength level. LINK. All medicine ball exercises can be simulated with resistance bands / tubing if throwing a medicine ball is not an option for you. 
  • Dumbbells: The weight required will vary for different exercises but pairs of 20lb and 35lb would work well for most people. The more options in this regard the better. 
  • Resistance Bands /Tubing: I like these ones from GolfGym. LINK. They can be used to replicate any of the exercises done on a cable machine in the gym, and can be used to simulate medicine ball exercises. They are also perfect for people who travel a lot. I also recommend this band from SKLZ, which will be used for warm-up exercises. 
  • TRX Suspension Straps Equivalent OR Pull-up Bar:  TRX Style Suspension Straps / Pull-up Bar
  • Dowel Rod / PVC Pipe / Broom Handle  (4-6 feet in length). A golf club can be used instead.

Q) Is this for beginner or advanced fitness levels? It’s easily scaled to all levels. In many of the videos I provide different exercise options based on fitness level, and equipment availability. 

Q) How long is the program? 12 weeks

Q) How many workouts per week? 3, + an additional golf specific movement / mobility routine.

Q) How long does each workout take? Approximately 40 minutes

Q) Can I workout on the days in between the 3 workouts on this program? Yes. I recommend being careful of your recovery however. To get the full benefits from this training program you should be fresh when doing the workouts. I suggest avoiding heavy lifting and excessive cardio. If you are not recovering in between workouts you will not be able to give 100% effort to this program. 

Q) Can I buy the program for exclusive pre sale price of $49 (RRP $99) and delay the program start date? Yes – just contact me after purchase.

Q) After I buy the program do I have permanent access to the program on the Fit For Golf App? No. Program access on the app will expire 16 weeks after your program start date. If you want to change your access start date contact me directly through the app or e-mail

You will receive an Excel copy of the program with video links as a permanent copy. Upon completion of the 16 weeks there will also be an option to maintain app access to the program for $9 per month. 

Q) I have a problematic knee, back, shoulder etc, can I do the program? Get clearance by a physio, but as long as you start conservatively – probably yes. It will likely serve as good rehab – but double check with someone if you think you should.

Q How much club head can I expect to gain in the 12 weeks? At Least 5mph. Some people have gained 10+mph in 12 weeks. 

Q) Is it effective training for fat loss? Yes, but you will need to ensure you are in calorie deficit. 

Q) Is it an effective program for gaining muscle mass? For less advanced trainees, yes. For intermediate / advanced trainees I would suggest adding some lifting volume. For all trainees, calorie and protein intake will need to be in the right range to maximise muscle mass gain. 

Q) Am I too old to benefit from the program? No. 

Q) Can I modify the program to fit my schedule? Yes, and feel free to message me questions through the app / by email.

Q) Is the program effective if you don’t have speed sticks? Yes. You can simply do the speed stick drills with a golf club. The swing drills are only a very small section of the program. If you left them out entirely, you will still see substantial improvements. 

Q) Can I buy Super Speed Golf Speed Sticks from you? No. Go to I also highly recommend getting the “Sport Sensors Swing Speed Radar” on this page so you can track your improvements. Results are always better when you feedback. Use discount code: fitforgolf to avail of 10% off.

Q) Can I do the SuperSpeed drills and my workouts on separate days / at separate times to when I workout? Yes. For people who work out at home the drills can be integrated into the workout. For those who workout in a gym this will not be possible so they can be done at different times. 

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