Billy Troy - How to Upgrade Your Body for Better Golf (Fitness Friday)

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Jan 2, 2026

Unlock the secrets to better golf with expert Billy Troy! Discover the five pillars of golf fitness: mobility, balance, stability, strength, and power. Learn why strength training is crucial for longevity and injury prevention. Tackle common mistakes in planning your workouts and adopt effective routines with 30-minute sessions. Emphasize the importance of recovery and hydration to boost performance. Get ready to add distance with innovative speed training techniques and refine your warm-up with practical tips for a stronger game!

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ANECDOTE

75‑Year‑Old Client Still Swings Strong

A mid‑70s client still swings well and maintains parallel extension after regular training.
Troy uses this to show strength work enables older golfers to keep playing effectively.

ADVICE

Scale Compound Lifts Safely

Scale compound lifts to your mobility and injury history rather than avoiding them.
Use variations like trap bar deadlifts or single-arm presses to get golf‑specific benefits safely.

ADVICE

Train The Core For Stability And Power

Test core by holding a front plank and side planks and aim for 90 seconds.
Train core with banded rotations, medicine ball throws, and maintain a braced golf posture.

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>>My new book, The Wicked Smart Golf Fitness Formula, is live to help you master golf fitness for longer drives, more energy, and avoiding injuries.

Add Distance FAST With RYPSTICK: Use code "WICKEDSMART" to save 20% on the best speed trainer in golf.

Download the Wicked Smart Golf Goal Setting Worksheet.

Billy Troy is today's guest - known as the Golf Physio AUS - he's helping golfers dominate fitness, strength, and mobility around the world. With more than 100,000 followers he's helped golfers add speed, increase mobility, train smarter, and play better.

In this interview, you will learn:

The best warm up routines.
The definition of golf fitness.
His five pillar approach to improving golf fitness levels.
How a plan and assessment tool can help measure your progress.
Understanding the role of mobility and balance for a better golf swing.
How speed training can help you add distance and improve confidence.

And a lot more.

Grab his free mobility guide, follow him on Instagram, and check out his warmup guide.

WICKED SMART GOLF Recommended Products

Think Like a Pro with DECADE Golf: The #1 course management system to think like a pro (use code WICKEDSMART to save 20%).

Speed Train With Rypstick: The #1 speed trainer to add 10+ yards in 40 days or less (use code WICKEDSMART to save 20%)

Master Mobility & Flexibility with Golf Forever: The best way to work on your golf fitness at home or the gym, with easy to follow plans & app (use code "WICKEDSMART" to save 15%).

Use HackMotion for Better Ballstriking: The best wrist trainer in golf and become your swing coach (use code WICKEDSMART to save 5% on your investment).

Wicked Smart Golf Academy To Lower Your HDCP Fast: The FASTEST way to play consistent golf.

Practice Like a Pro With Wicked Smart Golf Practice Formula: 75+ Practice plans and a 90-minute masterclass to practice like a pro.

Also, don't forget to connect on social media:

Follow on TikTok

Follow on Instagram

Subscribe on YouTube

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).