Mike Carroll - The Secrets to Strength Training for Golf (Fitness Friday)

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Jan 23, 2026

Mike Carroll, creator of Fit For Golf and a decade-plus strength and conditioning coach, explains practical ways golfers get stronger, more mobile, and more durable. He breaks down why strength matters, how to structure warm-ups, power and strength work, sensible cardio, and easy speed-training routines. Short, actionable training habits you can start today.

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ANECDOTE

Pro Examples: Tiger vs Rory vs Bryson

Mike contrasts Tiger, Rory and Bryson to show different training outcomes and risks.
He notes Tiger's extreme training may have harmed his career while Rory balanced gains with durability.

ADVICE

Trim Volume, Not Frequency, During Season

In-season keep three workouts but reduce sets and avoid training close to failure; favor heavier, lower-rep sets.
Lower volume and stay further from failure to minimize soreness and protect practice/play readiness.

ADVICE

Measure Gains, Don’t Chase Soreness

Track progress with workout logs, not soreness; use five-rep lifts as a practical benchmark.
Progressively increase weight in compound lifts to measure real strength and hypertrophy gains.

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>>Join the Ultimate Offseason

>>Try out the Fit For Golf App now (FREE 7-day trial and 20% off discount when using the code, WICKEDSMART).

>>NEW BOOK: The Wicked Smart Golf Fitness Formula: Train Smarter. Hit Longer. Play Forever.

If you care about getting faster, stronger, and staying pain-free so you can play great golf for decades … this episode is a must-listen.

Today I'm joined by Mike Carroll, the creator of Fit For Golf — one of the most respected golf strength & conditioning programs in the world. Mike has helped thousands of golfers increase speed, improve mobility, build strength, and play injury-free with science-based training that fits real life.

We cover:

Why "golf fitness" is really about golf performance
Simple mobility habits that protect your back, hips, and shoulders
The truth about cardio for golfers and how to structure it
How older golfers can reverse physical decline by building muscle
Why golf training is really longevity training in disguise
Practical workouts & routines you can start today

Mike breaks down the science in a way every golfer can understand and gives you a clear plan to get stronger, swing faster, and play better without overthinking it.

If you're tired of "get fit this offseason" hype and want real, proven training guidance… this episode delivers.

>>Try out the Fit For Golf App now (FREE 7-day trial and 20% off discount when using the code, WICKEDSMART).

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Read or listen to Wicked Smart Golf on Amazon or Audible (ideal for beginner to intermediate golfers who want 111 ways to play better without swing changes.

Read or listen to Wicked Smart Golf II on Amazon or Audible (perfect for golfers looking to break 80 consistently).

Read or listen to Wicked Smart Golf III on Amazon or Audible (best for players wanting to dominate competitive events).