Golf Performance Protocol
The Blueprint Coaching Systems
Golf, Strength & Conditioning, Functional Fitness, General FitnessMost golf fitness programs focus on stretching, light band work, or generic “golf mobility.” This 6-week program takes a completely different approach. Built by elite sports performance coach Mason Hays, alongside professional golfer and performance consultant Tyson Reeder, it applies the same athletic development principles used to train professional quarterbacks, MLB players, and elite rotational athletes to help golfers move faster, generate more power, and swing the club with greater efficiency. The program blends plyometrics, rotational medicine ball throws, strength training, conditioning, and swing speed work to help you train like an athlete so you can swing like one.
Designed for golfers of any skill level, from weekend amateurs to competitive players, this program develops the physical qualities that truly influence swing speed and overall performance: power, rotational force, mobility, and work capacity. By training the body like an athlete, golfers can unlock greater distance, move more efficiently through the swing, and maintain speed and stamina throughout the round. Over six weeks, you’ll complete three total-body strength sessions and two conditioning or speed sessions per week, all structured to develop explosive power and improve stamina across the round. Many athletes see 8+ mph increases in swing speed, along with improved mobility and the ability to maintain power deep into a round.
Warm Up
A
1) 3D Cat Camel: 1 x 5/Side 2) Childs Pose with T-Spine Rotation: 1 x 5/Side 3) Supine Hip/Shoulder Dissociation: 1 x 5/Side 4) Tripod Reaches: 1 x 5/Side 5) Worlds Greatest to 3D Hamstring: 1 x 3/Side 6) 90/90 Hip Flip with Glute Reach: 1 x 8/Side 7) SFT Hip Drivers: 1 x 5/Side 8) Spine Walks: 1 x 1 (2 yds distance) 9) Stationary Walking Extended Plank: 1 x 5 10) Reverse Lunge with Type 2 Reach: 1 x 3/Side 11) Wide Stance Lateral Bends: 1 x 10/Side 12) Wide Stance Spine Rotations: 1 x 10/Side 13) Locomotion v.1: 1 x 1 (15 yds distance) 14) 3 Point Lunges: 1 x 3/Side 15) 3 Point Leap: 1 x 3/Side 16) Stationary Pogo to Drop Lunge: 1 x 3/Side
B1
Trap Bar Clean Pull
3 x 5
B2
Reactive CMJ
3 x 3
B3
Med Ball Lateral Step to Lateral Scoop Toss
3 x 4
B4
On Wall HK T-Spine Rotation
3 x 5
C1
Trap Bar Deadlift
3 x 8
C2
DB Incline Bench Press
3 x 8
D1
DB Chest Supported Batwing Row
3 x 12
D2
DB Star Plank with Reverse Fly
3 x 8
D3
Prone Blackburns
3 x 10
E1
DB Lateral Lunge to Elevation
3 x 8
E2
DB Lateral Raises
3 x 12
E3
TRX Skullcrushers
3 x 12
F
Cooldown Flow v.1
1 x 1:00
Option A Warm Up
A
1) 3D Cat Camel Childs Pose to Cobra: 1 x 5/Side 2) Childs Pose to Cobra: 1 x 5 3) Worlds Greatest to T-Spine to Adductor: 1 x 5/Side 4) SFT Pivots: 1 x 3/Side 5) SFT Squats: 1 x 2/Side 6) Locomotion v.1: 1 x 1, (15 yds distance) 7) Stationary Low to High Jump Rudiments: 1 x 20 8) Glute Skip: 1 x 10 yds distance 9) Duck Dance: 1 x 10 yds distance
AMRAP
B
1 Round - 12:00 1) Push-Up to Shoulder Tap: 1 x 6/Side 2) DB Reverse Lunge: 1 x 10/Side 3) Prone Plank with SA OH Row: 1 x 10/Side 4) Med Ball Hollow Body Rocks: 1 x 20 Notes: - 12 minute AMRAP and record how many rounds you get! Next week, the goal is to beat or match the amount of rounds completed. - DB Reverse Lunge: Hold DBs in each hand and record the weight you use so you can keep it consistent next week.
Interval Circuit
C
3 Rounds, rest 30 sec between exercises 1) DB Squat to Press: 3 x 00:00:30 2) Farmers Carry: 3 x 1, 00:00:30 3) Med Ball Alternating Scoop Toss: 3 x 00:00:30/Side 4) Stationary Bike: 3 x 00:00:30 Notes: - 30 on 30 off - Track your reps/distance on the first round and try to beat it or match it on the following rounds. - On the DB squat to press and the alternating scoop toss track how many reps you do and also record your weight. - Farmers Carry: Track how much distance they covered!
EMOM
D
2 rounds - 8:00 1) Med Ball SS Rotational OH Slam: 2 x 15/Side 2) Cable Squat to Row: 2 x 15 3) Shuffle-Shuttle: 2 x 5 4) Jump Rope: 2 x 00:00:30 (Time) Notes: - This circuit is performed for 2 rounds. Each exercise begins at the beginning of the minute and takes you as long as it takes you to complete it. Once completed you have the remainder of that minute to rest. Once the minute rolls over, you must begin the next exercise. - Shuffle-Shuttle : Shuffle 10 yards side to side 5 times. Down and back is 1 rep.
E
Cooldown Flow v.1
1 x 2:00
Option B Warm Up
A
Complete 1 Round: 3 minute walk 3 minute jog (progress speed each minute) 30 second run (RPE 6) x 2 (30s walk between runs)
Aerobic Density
B
3 rounds 1) Walking: 1 x 00:06:00 2) Jog: 1 x 00:02:00 3) Run: 3 x 00:02:00 Notes: Perform the rounds of: 6 minute jog (RPE 6) 2 minute run (RPE 7-8) 2 minute walk
C
Cooldown Flow v.1
1 x 2:00
Warm Up
A
1) Romanov Uppers: 1 x 5 2) Stationary Shoulder Rotation Series: 1 x 00:00:15/Side 3) Hip Mobility Circuit: 2 x 5 4) SFT Pivots: 1 x 3/Side 5) Wall Assisted Hip/Shoulder Dissociation: 1 x 5/Side 6) SFT Leg Swings: 1 x 5/Side 7) Worlds Greatest to Deep Squat: 1 x 5 8) Quadruped Shoulder Tap: 1 x 5/Side 9) Locomotion v.1: 1 x 1, 15.00 yds distance 10) Lateral Lunge w/ Lateral Reach: 1 x 3/Side 11) Forward Lunge to Reverse Lunge w/ T-Spine Rotation: 1 x 3/Side 12) Skater Leaps: 1 x 3, 00:00:10 (Time)/Side Notes: - Romanov Uppers : Perform for 5 reps each side or on the stretches hold for 30 seconds - Stationary Shoulder Rotation Series: Perform each variation for 15 seconds each - Hip Mobility Circuit: 10 second holds and then 5 reps on the trail leg rotations. Perform this circuit 2 times on each side.
B1
KB Swing
3 x 10
B2
Rotational Broad Jump
3 x 2
B3
Med Ball Drop Step Rotational Slam
3 x 4
B4
SL Adduction Hip Airplane
3 x 8
C1
Goblet RFE Split Squat
3 x 8
C2
DB HK SA OH Press
3 x 8
D1
Chin-Up
3 x MAX
D2
DB SL RDL
3 x 10
D3
Ab Wheel Rollout
3 x 10
E1
DB Hollow Hold with SA Press
3 x 8
E2
Cable Cross Body Reverse Fly
3 x 20
E3
DB Incline Bicep Curl
3 x 10
F
Cooldown Flow v.1
1 x 2:00
Option A Warm Up
A
1) 90/90 Hip Flip into Extension: 1 x 5/Side 2) SFT Hip Drivers: 1 x 5/Side 3) Hamstring Roll: 1 x 10 4) HK Adductor Rock: 1 x 5/Side 5) Spiderman Crawl: 1 x 10.00 yds 6) Quad Pull to Reverse Lunge with OH Reach: 1 x 10.00 yds 7) Locomotion v.1: 1 x 5 @ 15.00 yds 8) Stationary Pogo to Drop Lunge: 1 x 5/Side 9) 8 Point Lunges: 1 x 1/Side Notes for Option A Warm Up: You have two workouts to choose from on these cardio days. One involves some equipment in a more dynamic circuit style fashion, the other offers the option of using a stationary piece of equipment if that happens to be easier for your set up on these days.
Cash in/Cash out
B
Cash In: Stationary Bike: 1 x 1.00 mi 1) Banded Lateral Monster Walks: 3 x 1 @ 10.00 yds/Side 2) CM Box Jump: 3 x 12 3) Med Ball SS Rotational OH Slam: 3 x 10/Side 4) KB SA Hip Driver: 3 x 10/Side Cash Out: Stationary Bike: 1 x 1.00 mi Notes for Cash in/Cash out: You must do a "cash in" exercise in order to start your circuit. You will then have 3 rounds to complete the circuit. Once completed you then have to do a "cash out" exercise in order to be completely done. Record how long it takes to complete this, time cap is 20 min!
Pyramid Circuit
C
5 Rounds: 1) Heels Elevated Goblet Squat: 5 x 15,12,9,6,3 2) DB HK Curl to OH Press: 5 x 15,12,9,6,3 3) TRX Row: 5 x 15,12,9,6,3 4) SL Jack Knives: 5 x 15,12,9,6,3 Notes for Pyramid Circuit: Work from high to low reps each round. You will only work down, you will NOT work back up the pyramid. Record how long it takes to complete the pyramid. Round 1: 15 Round 2: 12 Round 3: 9 Round 4: 6 Round 5: 3
D
Cooldown Flow v.1
1 x 2:00
Option B Warm Up
A
Stationary Bike: 1 x 00:08:00 1 round of: (8 total minutes) 4 minute easy ride (RPE 4) 2 minute increasing cadence (RPE 5) 30 second sprint (RPE 8) followed by 30 second slow pedal x 2
Capacity Work
B
Stationary Bike: 1 x 00:30:00 Notes for Capacity Work: Establish a base cadence or wattage output at the various RPE zones. The goal should be to maintain that number at that perceived exertion for that time frame. 3 Rounds of: 6 minutes (RPE 6) 3 minutes (RPE 7) 1 minute (RPE 3)
C
Cooldown Flow v.1
1 x 2:00
Warm Up
A
1) Standing Spinal Flow v.1: 1 x 3/Side 2) Childs Pose with Lateral Bend: 1 x 3/Side 3) T-Spine Can Opener: 1 x 3/Side 4) Quadruped Flip to Tripod Reach: 1 x 3/Side 5) 90/90 Hip Swivel: 1 x 5/Side 6) Worlds Greatest to T-Spine to Adductor: 1 x 3/Side 7) Push-Up to Toe Touch: 1 x 3/Side 8) Wall Supported RDL to T-Spine Rotation: 1 x 5/Side 9) Locomotion v.1: 1 x 1 @ 15.00 yds 10) Lateral Lunge to CB Lunge: 1 x 5/Side 11) 3 Point Hops: 1 x 3/Side 12) Loaded "L" Shaped Skater Leaps: 1 x 3 @ 00:00:10/Side
B1
Barbell Pause to CM Back Squat
3 x 5
B2
Depth Drop to Repeat Hurdle Jump
3 x 3
B3
Med Ball Golfers Slam
3 x 4
B4
Elevated Pigeon w/ SA Row
3 x 12
C1
Barbell Front Squat
3 x 8
C2
Landmine HK OH SA Press
3 x 8
C3
DB Bird Dog Row
3 x 10
D1
KB Hands Elevated Push-Up
3 x 10
D2
DB FFE Reverse Lunge
3 x 10
D3
Cable Wide Stance Hip Hinge Parallel Rotation
3 x 8
E1
DB Alternating Lateral Raise w/ Isometric
3 x 10
E2
TRX Bicep Curl
3 x 12
E3
Cable RFE SA Reverse Fly
3 x 12
F
Cooldown Flow v.1
1 x 2:00
Mason Hays
Mason Hays is a sports performance coach specializing in power, speed, and rotational athleticism. He serves as Vice President of Sports Performance at Elite Performance in Frisco, Texas, where he works with professional athletes across the NFL, MLB, and more. He applies those same power-development principles to help golfers move better, swing faster, and perform at a higher level.
Tyson Reeder
Tyson Reeder is a professional golfer and former Oklahoma State and Arkansas standout who earned NCAA Division I All-American honors and ranked among the top 40 players in the country. He has competed professionally worldwide with status on PGA TOUR Americas and the Asian Tour, and shares his athletic training philosophy through his TysonHasMotion platform.
They train for it. Develop the speed, strength, and movement quality that separate golfers who hit it far from those who wish they did.
Get Golf Performance Protocol
Brandon Chase
Amateur Golfer - 3.6 handicap
Verified Athlete"Golf and fitness are two of my biggest passions, and I want to do both at a high level for as long as possible. As a 46-year-old former baseball player now obsessed with golf, this program has helped me stay strong, maintain my athleticism, and swing faster on the course."
Nick Paez
Golf Instructor - Former Pro Golfer
Verified Athlete"As a former pro and now a full-time golf instructor, I’ve seen a lot of training programs. This one stands out. It builds the athletic qualities that actually translate to the swing. At 35, I’m moving better, swinging faster, and recommending it to many of my students."
Maclean Edgely
Amateur Golfer - 14.3 handicap
Verified Athlete"Golf is my obsession and fitness is my passion. This program has been huge for my development as a golfer. It blends athletic training with the mobility the golf swing demands. I’m hitting the ball farther, moving better, and feeling more fluid. I’d recommend it to golfers at any level."
Ty Wall
Amateur Golfer - 6.5 handicap
Verified Athlete"I’ve always been obsessed with improving my golf game, but I never did much on the physical side until now. This program opened my eyes to how much that matters. I’m moving better, gaining speed, and feel more athletic in my swing than ever."