Our programmes and additional golf science support have been designed to help all levels of golfers improve in multiple ways. If applied correctly and consistently over a sustained period of time, we know through years of experience with players from the European Tour through to weekend recreational golfers, that a player can improve their clubhead and ball speed;  increasing the distance they hit the ball; enhance swing mechanics making the swing technique more efficient; reduce golf related injuries with decreased pain and injury risk and develop overall fitness and health by becoming more resistance to fatigue and recovering quicker, thus having more overall energy.

100%! Like with all exercise, through moving more often and pushing the body past its comfort zone over time forces your body to adapt. In return, changes in your general health and fitness are a by-product of this input. Many of our golfers have improved their body compositions and gained more lean muscle mass, as well as seen changes in everyday life. These include living with less pain, easier movement in daily tasks and becoming mentally happier and focused away from the course.

The app has a variety of programmes starting with basic daily mobility routines targeted at your individual starting level up to advanced resistance-based programmes. We have purposefully created programmes to cater for all backgrounds, training experience and playing levels. This allows you to develop to the highest possible level you desire both safely and confidently, regardless of your starting point.

The opposite! We work with dozens of golfers who have started training for the first time in their lives, who are in their 70s and have seen life changing results. Our programmes are specially designed for seniors as well, to help start on the right level without risk of injury. We also have a webinar on our app about the science behind training and links to ageing.

No, there is a wide range of of programmes within the app. There is a bodyweight routine that can be done with no equipment but if you do have some equipment you can take advantage of the resistance band, suspension band and dumbbell programmes.

As is the case with all effective training plans, the key is to consider realistic available time within your lifestyle, taking into account work commitments, playing and practise time, and family and social plans. The aim is about longer-term consistency, not going all out for a few weeks then falling off completely.

Therefore, our routines provide you with these options, and even with the more advanced strength & conditioning gym programmes, 45–60-minute sessions x2-4 per week, performed with the intensity we suggest, is comfortably enough to make notable progress. Most believe you must be doing sessions for 90 minutes x5 per week, but this is simply a training myth and in fact, often has the opposite effect leading to injury and burnout.

Yes, but we suggest seeing a physiotherapist for a diagnosis before starting if the pain/injury has not improved on its own at any stage. Any good physiotherapist will recommend an exercise intervention for the majority of musculoskeletal symptoms though so when starting, naturally start conservatively and build over time.

Providing you start your chosen programme at the correct level and follow our instructions, soreness should be very minimal. However, when starting out on a new programme, this new stress placed on the body can lead to higher soreness. If you do experience it, the symptom should be completely gone within a few days so plan to start a new programme 3 days before a golf round if you want to limit any carry over. Furthermore, if the soreness lasts longer or continues over a couple of weeks, then this could be a sign that your nutrition, hydration, sleep and chosen programme level is having an impact, so assess these first rather than blaming any of the exercises.

A lot of our subscribers train from home. In order to achieve the long term results you desire, we recommend building up your home equipment options to advance through the programmes. Additionally, having this equipment available can be great for when you are travelling and serve as simple options to use in hotel rooms or gyms to help maintain your physical training:

• Resistance-bands (different strength & thickness) which are ideal for our resistance-band programmes and golf specific warm-up routine. They can also serve as an alternative to a cable machine. We recommend these due to their cost, robustness and band options for different exercises and long-term progression.
• Dumbbells are essential for increasing load through your body which in turn will have the most improvement on overall strength and power. If you are at this stage in the programmes, we suggest purchasing dumbbells that allow you to have 15-30+kg on each dumbbell at once. Typically, the Kg can vary person to person, but the more Kg you have available, the more progress you can make long term. Furthermore, some movements you will be able to increase the Kg quicker and to a higher amount than others, so having options is key.
• Slam Balls are ideal if you have the space to use one. We suggest a Kg between 4-8kg depending on your strength levels. Most people tend to go too heavy with this equipment so stick within this window.
• Suspension-bands (often known as a TRX) are ideal for our suspension-band programmes and allow you to work the whole body.
• Pull-Up Bars are great for some of our more advance S&C programme and can also double as an attachment for the resistance-bands.

We suggest looking through the app at all the training programmes to get a gauge of your starting point first which will help you determine which piece(s) of equipment you feel are worth purchasing to help you reach your training goals.