By Austin Kitteringham, CSCS, FAFS, TPI-Certified Trainer

If you play golf, you may not know that your swing is not just about your hands or your clubs. It is about how your whole body moves together. Your hips, core, shoulders, balance, and how well you can rotate all matter.

That is why I built this golf performance program.

After spending the last 10 years working with golfers of all levels, from beginners to competitive players, I kept seeing the same problem. People were getting stronger in the gym, but that strength was not always showing up on the course.

So, I wanted to create something different.

WHAT THIS PROGRAM IS

This is a 12-week golf performance training program designed for adult golfers who want to:

  • Move better
  • Feel stronger
  • Improve consistency in their swing
  • Stay mobile and prepared for every round

It combines 3 things:

  1. Strength training
  2. Mobility and stability work
  3. Golf-specific movement patterns

You will train in the gym for about 30 to 45 minutes per session. You will also learn short mobility routines that take between 5 and 10 minutes and can be done at the course before you play.

Everything is built to progress gradually, so whether you are newer to fitness or have been training for years, the program meets you where you are.

WHO IT IS FOR

I designed this program for golfers roughly between ages 20 and 60, including:

  • People who want a fitness routine that actually supports their golf game
  • Recreational golfers who want to play better and feel less stiff
  • Former athletes getting back into structured training

You do not need to be an expert in the gym. Many people start this program after time away from exercise. The progressions are built to help you ease in safely while still building real strength.

WHY YOU NEED MORE THAN TRADITIONAL STRENGTH TRAINING

Traditional strength training absolutely has value. Getting stronger matters.

But golf is a rotational, full-body movement that happens at high speed. If your training never practices that type of movement, your body does not necessarily know how to use that strength when you step onto the course.

That is where functional movement comes in.

WHAT FUNCTIONAL MOVEMENT MEANS FOR GOLFERS

Functional movement simply means training your body in ways that look and feel like what you actually do in your sport.

In this program, many of the exercises mirror:

  • The rotation of your swing
  • How you shift weight
  • How you create power from your hips and core
  • How you stabilize through your lower body

When you repeat these patterns in training, your body gets better at using strength, mobility, and control together. That is what transfers to the course.

LET MY YEARS OF EXPERIENCE GET YOU TO WHERE YOU WANT TO BE QUICKER

My approach is built on my work as a personal and performance trainer at Spooner East Chandler, where I have spent years working hands-on with golfers inside the clinic. This program is grounded in the results I see with my clients every day.

I hold a degree in Exercise Science from Northern Arizona University and am a Certified Strength and Conditioning Specialist. I also completed a fellowship in applied functional science through the Gray Institute and earned multiple Titleist Performance Institute (TPI) certifications to focus specifically on golf performance.

In the past, I have been an assistant coach for the PGA Junior League.

This program is built from what I see work in real people, not just theory.

HOW THIS FITS INTO YOUR GOLF GAME

I know most golfers are not trying to live in the gym.

That is why the program is designed to be time efficient, easy to follow, and flexible enough for gym or home use with minimal equipment.

You do not need hours of training. You need consistent, smart training that prepares your body to swing well and recover better.

After completing this program, you will:

  • Step onto the course feeling loose, prepared, and confident
  • Swing with more control and speed
  • Reduce stiffness and build endurance as you play more rounds
  • Enjoy the game longer without your body holding you back

Golf should not feel harder because your body is unprepared. If your training matches your swing, your body starts working with you instead of against you.

Learn more about the Foundational Golf Fitess Program and get started building a better more confident swing today!