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
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 ⛳️
Band Hamstring Stretch
One of the movements in our Simple Stretching Routine 📲
6 exercises total, only takes 7 minutes☺️
07/07/2026
Which kind of training programmes are most effective for actually adding club head speed and distance?
That is the topic of this weeks research review, which I send out to my email list weekly.
A 2021 review in the Journal of Strength and Conditioning Research set out to answer exactly this question, and the takeaway is all about training specificity.
There is also good news for the middle-aged and older among you: you may stand to gain more than the younger players, not less.
Any questions 🙂?
Uthoff A, Sommerfield LM, Pichardo AW. Effects of Resistance Training Methods on Golf Clubhead Speed and Hitting Distance: A Systematic Review. J Strength Cond Res. 2021;35(9):2651 to 2660.
In Season Lifting Keys🏌️♂️
•Keep the reps per set low
•Keep the bar speed relatively high
•Avoiding grinding reps & “the burn”
Most people get it backwards & go to light weights & high reps in season. This is more fatiguing than heavy & low reps. It’s also less beneficial for maintaining strength and power.
Keep it stimulating with full effort on each rep & minimise fatigue.
There is an in season program on the Fit For Golf App. Comment “In Season” and you can get 30 days on the app for free to try it out 🏌️♂️
If you follow a program on the Fit For Golf App your club head speed will increase.
06/30/2026
Which exercise best predicts club head speed 🏌️♂️?
That was the topic of this weeks Research Review 📝
Each week, I send a short research review to my email list.
This post breaks down the key points and practical takeaways.
Key point: Explosive legs are very strongly associated with club head speed (especially in high level players).
In-Season Program⛳️
Designed to maintain and improve strength, power and mobility while keeping fatigue and soreness extremely low. The goal is simple:maintain physical qualities built in previous programs without interfering with golf performance. 🏌🏽
Volume is intentionally reduced so you can practice, play and recover properly. The program consists of short, low volume sessions, so you can maintain muscle mass, strength and power, without being sore or tired for golf ⛳️
You will see “top sets” in the main exercises. This means working up to a moderately heavy, very heavy, and then a maximum effort set for the day. The overall workload is low, but the intensity is high enough to maintain, and often increase, strength during the golf season. 💪
This program is ideal for golfers who want to train consistently during the busy playing periods without stiffness, soreness, or fatigue that hurts on-course performance 🙌🏽
Comment “In-Season” to try this program for FREE 👏⛳️
High Speed Exercises – You need them.
High speed and low speed exercises result in different adaptations to the nervous system, muscles, & tendons.💪
This is a really nice way to get a very high speed eccentric load (stretch) on the obliques.
Goal is to rip the ball back as fast as possible.
Fast swinging with a driver or The Stack System is the best “high speed exercise” for golfers, but sometimes it can be hard to get swings in. Weather, low ceilings, space, can’t swing in the gym etc.
You can also do this movement and then slam the ball into the ground just outside your trail foot. Not being able to slam med balls is a common training issue though, so here is an alternative.
I do this very same exercise with my driver / Stack when warming up for speed training.
Ball is 4lbs
I did 8 reps in each direction
I did 4 sets, as part of a little circuit with jumps and ballistic push ups.