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1Swing Performance Golf

Golf, Functional Fitness

Coach

Devin Karvoski

This Golf Human Performance program is built for golfers who want more than just “golf exercises.” It’s a complete physical training system designed to upgrade how your entire body moves, produces force, and recovers so you can play better, longer.

Using TPI principles and smart strength & conditioning, we connect your movement quality to the demands of the modern golf swing: powerful lower body, resilient spine, mobile hips and T-spine, strong core, and consistent control in multiple planes of motion. You’ll train like an athlete, not a bodybuilder, with sessions that blend mobility, power, strength, and conditioning in a way that makes sense for golf.

What you’ll work on:

Mobility where you need it most (hips, T-spine, shoulders) so you can turn freely
Stability and strength in the feet, knees, hips, and core for better posture and control
Rotary power and ground force so speed feels more effortless
Conditioning that supports walking 18 and practicing without feeling wrecked the next day
Movement habits that carry from the gym to the course

Who it’s for:

Golfers who want a complete physical plan, not just a warm-up or a few stretches
Players chasing more speed, better consistency, and fewer physical restrictions
Athletes who care about long-term joint health and performance, not just the next round

Each training week is structured so you always know the goal of the day: move better, get stronger, or get more explosive. You’ll get clear coaching cues, progressions, and options to scale up or down based on your schedule and equipment.

If you’re ready to treat yourself like a golfer and an athlete, this program gives you a clear path to build a body that can handle the swing you want—on the course, in the gym, and over the long term.

$19 / mo

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Golf‑Ready, Not Just Gym‑Strong

This program trains mobility, strength, power, and conditioning together so your body can handle the full demands of the modern golf swing, walking 18, and regular practice without breaking down.

Mobility & Stability Where It Matters

Sessions focus on hip, thoracic, and shoulder mobility while building stability in the feet, knees, hips, and core, matching what golf research and TPI frameworks highlight as key to performance and injury reduction

Strength That Becomes Clubhead Speed

You’re not just lifting for the sake of lifting—power and strength work are organized to improve rotational force production and ground reaction forces, which are linked to increased swing speed and driving distance.

More Consistent, More Durable Golf

By addressing movement quality, strength, and conditioning, you build a more resilient body that can tolerate higher practice loads, more rounds, and travel, supporting more consistent performance year‑round

A Real Plan, Not Random Workouts

Week‑to‑week structure follows a golf‑specific physical development framework—moving from movement prep to strength and power—so every session has a clear purpose and builds on the last instead of being a collection of unrelated drills

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

resistance bands // medicine ball // bench or box

Recommended

kettle bells // pvc pipe

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

1 - warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Sunday

strength/conditioning A

RDL

4 x 8 @ 70

Bulgarian Split Squat

4 x 6 @ 70

Paloff Press

4 x 8 @ 60

Med Ball Rotational Throw

4 x 6 @ 20 lb

Monday

1 - warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Monday

core stability

Hollow Hold

3 x 0:45

Cable or Band Anti‑Rotation Press with March

3 x 0:45

Medicine Ball Forearm Plank

3 x 45

Tuesday

1 - warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Tuesday

Speed + Movement quality

Counter Movement Medball Shotput

4 x 4

DB Lateral Step-Up

3 x 5 @ 25 lb

Suitcase Carry

3 x 0:30

Back Squat

5 x 5 @ 65

Bench Press

5 x 5 @ 65

Wednesday

1 - warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Wednesday

mobility and stability.

Bridge with Leg Extension (Glute Bridge March)

3 x 10

90/90/90 Oblique Stretch

3 x 10

Quadruped Hip Extension

3 x 8

Open‑Book / Quadruped T‑Spine Rotation

3 x 8

Half‑Kneeling Hip Rotation / Hip IR–ER Drill

3 x 0:45

DeadBug

3 x 1:00

Thursday

1 - warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Thursday

Mobility + Recovery

90/90 hip switch

2 x 8

Childs pose with side reach

2 x 0:30

Weighted Step Ups

1 x 30:00

Friday

rest day

Walk

Saturday

1 - warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Saturday

Mobility + Recovery

90/90 hip switch

2 x 8

Childs pose with side reach

2 x 0:30

Weighted Step Ups

3 x 30:00

Coach

More from 1Swing Performance Golf

Devin Karvoski

I’m a TPI Golf 2 coach and NASM CES who blends TPI movement screens, corrective exercise, and strength work to connect your body and swing. I help golfers move better, build speed with less strain, and clean up common faults like early extension, sway/slide, and loss of posture.

ready to perform?

If you’re ready to stop fighting your body and start building a swing your body can actually support, this is where we begin. Join the program, follow the plan, and give your golf game the stable, mobile, powerful base it deserves.

Start My 7-Day Free Trial

FAQs

who is this program for?

This program is for golfers of all levels who feel their body is limiting their swing—loss of posture, early extension, sway/slide, tight hips/T‑spine, or trouble staying balanced. If you can commit to 3 focused sessions per week, you’ll fit well here

Do I need to be “fit” or experienced in the gym to start?

No. The program is written for everyday golfers. Movements start at a fundamental level with clear coaching cues and can be regressed or progressed based on your comfort and equipment

What equipment do I need?

Minimum: bodyweight, some space, and a wall. Ideal: a few bands, a pair of dumbbells or kettlebells, and a light medicine ball. Everything is written so you can swap in what you have access to

How many days per week is the training?

The main block is 3 training days per week over 3 weeks, with optional strength and core blocks you can add as needed. You can also repeat the 3‑week cycle as a longer “foundation phase.”

Can I do this while I’m playing and practicing regularly?

Yes. The sessions are designed to complement your golf, not compete with it. Most athletes can train and still play 1–3 times per week. If you have a heavy playing schedule, you can shorten or skip the strength add‑ons and keep the mobility/stability work.

Will this help my swing speed and distance?

It’s not a pure “speed training” program, but by improving mobility, glute and core strength, and sequencing, many golfers see easier speed and better contact. Think of this as the physical base that makes future speed work safer and more effective. though we do offer speed specific programing.

What if something hurts during an exercise?

Sharp, pinching, or zapping pain is a stop sign. Skip that movement and move to the next one. This program is about building capacity and control, not grinding through pain. If pain persists, consult a medical professional before continuing

How long are the sessions?

Most sessions take 30–40 minutes, depending on your rest and whether you add optional strength or core blocks

Can coaches use this with their own athletes?

Yes. This is a TPI‑informed template you can use as a foundation for your golfers. You can run it as written or layer your coaching cues and progressions on top

The Proof

Dr. Mitch steele

Owner of Steele Spines Chiropractic

Verified Athlete

"Thanks again for putting me on the path brother! today really felt so much better . Awesome ball flights,way more consistent path and hitting over expected numbers. def boosting my confidence. Going Lower every round!"

Jeff Firman

2024 Lehigh valley amateur champ.

Verified Athlete

"I struggled with posture and lower back pain that was obliterating my swing. Adding targeted mobility work—Elephant Walks, Jefferson Curls, 90/90 hip lifts, and active pigeon—dramatically improved my flexibility, posture, and consistency. Playing and practicing pain-free is now a major game changer in my golf routine."

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1Swing Performance Golf