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
05/29/2026
I’m regularly asked how to structure a full training week. Most golfers know they should be training, but they’re not sure how to organise it, what to prioritise, or how to fit it around their golf. This is the weekly blueprint I follow myself, and the one I prescribe to thousands of golfers on the Fit For Golf App.📲⛳️
Scan it now. Save it for later.👌
Maintaining swing length is critical as we get older. By “swing length” what we are really referring to is hand path length. As muscle strength and joint mobility decline, swings can get shorter. In general, our swing getting shorter will mean less club head speed, and less distance.🏌🏽
Simple physics explains this! For higher club head speed, we want to increase the impulse we apply along our hand path in the downswing.
Impulse = average force x the time the force is applied
If our hands have a longer distance to travel in the downswing it gives us more time to apply force. Applying the same average force over a longer hand path will result in a larger impulse, and increase our potential for club head speed!⛳️
This exercise is a simple way to work on your hand path length in the golf swing, ensuring you maintain or even improve your hand path length over time.
If you could do this for even one minute a day, or a few times per week, you will see progress!
This exercise is part of the GolfFlex Mobility Routine on the Fit For Golf App, which is specifically designed to enhance your golf swing.
Click the link in our Bio to get 20% off an annual subscription📲
05/22/2026
Comment “Power” and we will send you a link to get 30 Days FREE on the Fit For Golf App, where your power training will be covered!
Power is a neuromuscular quality that most people neglect. This is a bad idea for golf and life!
Train to be strong and train to be fast. Change to….To be powerful, work on your strength and high speed movements. ⛳️🏌🏼💪
Program Spotlight 📲👏
VELOCITY!
The Velocity Program is for intermediate to advanced users and is designed to maximise how fast you can produce force — a key physical trait for increasing club head speed. The focus is on light loads moved with maximum intent, short sets, high-speed reps, and low fatigue. 👏
This training improves the speed at which your nervous system can recruit muscle fibers, and how quickly those fibers can contract. This program is especially effective for golfers who have done a lot of heavier strength work and feel they have plateaued in speed or explosiveness. It will be different to any program you have done before!🏌🏽
While the high-speed nature of this program has excellent transfer to club head speed, another key factor is the reduction in strength and hypertrophy volume. This greatly reduces fatigue so you are fully fresh for speed training, practice, and playing golf. It also encourages a shift toward more fast-twitch muscle fiber behaviour.⛳️
High volume muscle building training and maximum strength training (Mass & Force programs, respectively) are extremely beneficial for long-term explosive potential, but they can temporarily reduce maximum speed. This is expected with these types of programs. The golf swing requires a blend of strength and speed, not purely max speed so this isn’t necessarily cause for concern, especially long term.👌
After building muscle and strength in previous blocks of training, this program helps you maximise the speed at which you can use your stronger and larger muscles to produce force. In Fit For Golf, we attack power from both the strength and the speed ends of the spectrum.💪
For many golfers, this program is ideal during pre-season or early in the competitive season. There is a small amount of strength and hypertrophy work included to maintain what was built in previous training blocks.🙌🏽
Give it a try, let me know what you think 👌
05/12/2026
PGA Championship Sale - Save $60! 💰
Get 30% off a yearly subscription on the Fit For Golf App 📲
7 Day free trial- try it risk free! 👌
30% off renews every year - lock in lifetime savings 🔄
Comment ‘SALE’ to get the discount code 🙌🏽
05/03/2026
Setting 4 on golf Putting Thing
20 putts
Log how many get through without touching the gate in a spreadsheet or notebook.
Repeat often.
Mine is set 5 feet away, but I’m not really thinking about length of putt, just roll through gate.
This has been a nice way to take work breaks in the office 🙂.
Coming soon to the Fit For Golf App 📲
“Between workout days” recommendations ✅
Mobility - Cardio - Speed Training
The app will suggest what to do every day 👌
I want to help you take care of all your fitness needs, for on and off the golf course 🙂
05/03/2026