SG Performance Programs

Strokes Gained Studio

Golf, Mobility, Power Sports

Coach

Harry Woolford

Welcome to SGS online! We have 3 different programs on offer, each designed to address different areas of golf specific mobility, strength and power.

MOVE is designed to be all inclusive. If you are playing in pain or you have a number of physical flexibility limitations then this program is for you! Lots of flexibility, core and base level strength training forms the base of our Move program.

TRAIN is designed for those who are looking to get stronger! If you are moving well and have only a few flexibility limitations, and you have a base level of strength and stability then this program is for you! You will see lots of base level strength and stability work with emphasis on being strong through your bodies full range of movement!

PERFORM is designed for those who are looking to increase their club head speed and gain serious meters off the tee! If you are moving well and you have a good base level of strength, stability and movement then this program is for you! In this program you will see the introduction of more advanced strength based movements and some advanced power based movements to have you feeling stronger and more powerful than ever!

$29 / mo

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Built in the Real World

This isn’t just another online golf fitness program built on theory. Our programs are used every single day by real golfers training in our facility, following the exact same sessions as our online members. That means every exercise, progression, and cue is coached, tested, and refined in the real world, not guessed at behind a screen.

Coached, Tested & Proven

We see how golfers actually move, where they struggle, and what delivers results—so you’re not just following workouts, you’re learning how to train for golf with intent, purpose, and proven structure.

Play Golf Without the Niggles

Say goodbye to those aches and pains that creep in during or after a round. Our programs focus on addressing physical limitations that commonly cause pain during the golf swing, helping you move better, swing freely, and enjoy golf without constantly managing sore backs, hips, shoulders, or elbows.

Better Movement = More Consistent Swings

We don’t just make you “stronger.” We train the key postural elements and motor learning patterns that underpin an efficient golf swing. By reinforcing good movement habits and positions, you’ll build a body that supports repeatable mechanics—leading to better consistency, cleaner strikes, and more confidence over the ball.

Structured Training — Anywhere, Anytime

We take the guesswork out of golf fitness. With three clear levels of programming, there’s a path for everyone—whether your goal is to move better, feel good, and play pain-free, or to push strength and speed for increased club head speed. Train anywhere, anytime, from almost any gym setup, at a price that makes consistent training actually sustainable.

Features

Access to your coaches

Access to expert coaching. Submit results and videos to get feedback on your lifting and to ensure you are doing exercises correctly.

Programming 3 days per week

We have found the sweet spot for golfers! 3 days of Strength, Mobility and Power training challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your training and make sure you are doing exercises correctly.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to improve your body for your golf game!

Delivered through TrainHeroic

All your training programs in one place! Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Weight Plates // Dumbells // Bench // Box // Squat Rack // Bands

Recommended

Rotational Training Strap // Golf Forever Band Set Up

Sample Week

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

Sunday

PERFORM

Box Squat

3 x 12

Seated Vertical Jump

3 x 3

RFE Split Squat with Med Ball Rotation

3 x 8

Strap Hip Rotations

3 x 8

Strict Press

3 x 6

Half Kneeling Db Thoracic Rotation

3 x 6

Chest Supported Upper Back Row

3 x 10

Sunday

TRAIN

Trap Bar Deadlift

4 x 5

Banded Kb Swing

4 x 8

Lateral Lunge With High To Low

3 x 8

KB Windmill

3 x 5

Flat DB Bench Press

3 x 6

RFE Split Squat with Med Ball Rotation

3 x 8

Half Kneeling SA Landmine Press

3 x 8

Half Kneeling Db Thoracic Rotation

3 x 6

Tuesday

PERFORM

Trap Bar Deadlift

3 x 5

Banded Kb Swing

3 x 6

Landmine Single Leg RDL

3 x 8

Strap Split Stance Torso Rotations

3 x 8

Half Kneeling Rainbow Slam

3 x 3

Barbell Bent Over Row

3 x 8

Banded Palloff Press

3 x 30

Tuesday

TRAIN

Landmine Single Leg RDL

3 x 8

Strap Split Stance Torso Rotations

3 x 8

Half Kneeling Rainbow Slam

Weighted Slider Reverse Lunge

3 x 8

Kneeling Cross Body Row

3 x 10

Barbell Bent Over Row

3 x 10

Push-Up

3 x 5

Banded Palloff Press

3 x 30

Thursday

PERFORM

Barbell Bench Press

6, 6, 10, 10

Weighted Strict Pullup

3 x 5

Single Arm Seated Cable Row with Rotation

3 x 12

Prone Med Ball Toss In GHD

3 x 8

KB Windmill

3 x 5

Tricep Pushdown

3 x 12

Db Hammer Curl

3 x 8

Thursday

TRAIN

Box Squat

3 x 8

Band Assisted Pogo Hops

3 x 8

Band Assisted Pull Up

3 x 5

Low to High Cable Woodchop

3 x 8

Strap Half Kneeling Thoracic Rotations

3 x 8

Tricep Pushdown

3 x 12

Db Hammer Curl

3 x 10

Coach

More from Strokes Gained Studio

Harry Woolford

Head Coach and Programmer @ Strokes Gained Studio

Your Journey Starts Here!

Try all 3 of our in studio programs for 7 days free!

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The Proof

Andrew Campbell

Aus PGA Tour Player

Verified Athlete

"Working with the team at Strokes Gained has been so beneficial for myself in many ways! It’s allowed me to be more confident in my body week to week playing against the best on the AUS PGA Tour. Something that will help any golfer will benefit from. They are great at what they do!"

Kylie

18 Handicap

Verified Athlete

"My GP told me to stop playing golf because my back was so bad... I used to try and get massages and chiro to maintain it. Since the 2 years of doing Strokes Gained 'Move' program I haven't had to get a massage once, or had any chronic back pain. It has enabled me to play golf again!"

Luke Jones

8 Handicap

Verified Athlete

"I have been doing the online programming from Strokes Gained Studio for 4 weeks and the changes I am seeing are better than any programming I have done before! 5mph increase in driver club head speed and we are only half way through the block!"

Liam Jordan

+1 Handicap

Verified Athlete

"My club head speed when I first started Strokes Gained 'Perform' program about 2 years ago was around 108 MPH. Now it sits at around 118-120MPH with my on course swing. It is a good feeling knowing I don't have to try and hit it hard and the speed is still there when I play."

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When you join a team you’re getting more than programming, you’re joining an online community.

SG Performance Programs