The Golf Body Blueprint is an 8-week golf-specific strength program built on the measured forces of the golf swing. More clubhead speed, fewer aches after 18, no guesswork.
Start the Blueprint · $99You've taken the lessons. You've bought the driver. And you're still losing distance every year while your back tightens up by the 14th hole.
Here's what nobody tells you: your golf swing makes demands your body can't currently meet. When your hips can't rotate, your lower back does the rotating. When your core can't transfer force, your arms try to create it. That's where the slow swing speed comes from. That's where the Monday-morning soreness comes from.
Generic gym programs don't fix this. Bicep curls and treadmill miles don't map to what a golf swing actually asks of your body. Some of it makes things worse.
This program starts with peer-reviewed research on the exact forces the golf swing puts through your hips, spine, shoulders, and wrists, then matches every exercise to those demands.
You're not doing "fitness for golfers." You're building capacity for the specific loads your swing produces, in the order your body produces them. Train the way your swing loads. That's the whole method.
Checkout takes a minute. Access is instant.
Every workout video-guided with sets, reps, and progressions laid out. Nothing to plan.
About 45 minutes per session. Minimal equipment, home or gym versions for every movement.
More speed off the tee, less stiffness after the round, posture that holds through 18.
Scott Light is a golf-specific performance trainer at Portland Indoor Golf Club. He screens and trains competitive amateurs, junior tour players, and everyday golfers who want to play pain-free for decades.
Every program he builds starts from the same place: what the swing demands, measured, then trained.
[Slot: 2-3 sentence bio addition with credentials, plus the dual-narrative hook: "Scott trains Sebastian's body while Sebastian coaches Scott's game." Link the content series once live.]
No. Every movement has a home option using minimal equipment. A gym gives you more loading options in later phases.
Three sessions a week, about 45 minutes each, for 8 weeks.
Yes. The program starts with a self-assessment and scales from your starting point. It's built for golfers, not athletes who happen to golf.
The program includes a screening checklist. If you hit any red flags on it, see a medical professional before starting. This program builds capacity, it doesn't replace diagnosis or treatment.
Trainerize. Free to download, works on any phone.
Complete the first 6 workouts within 14 days. If you don't feel the difference, email us and we'll refund the Blueprint in full. Specialty guides are digital downloads and all sales are final, though you can swap for a different guide within 7 days.
Eight weeks from now you can be the same golfer, or a faster, looser, more durable one.
Start the Blueprint · $99