Program Overview
The Home Based – Velocity Program is a speciality program for golfers who want to peak their club head speed. The focus is on light, fast, explosive movements, with a primary goal of increasing rate of force development.
There is enough “traditional strength work” to maintain muscle mass and strength, but it is not the focus of this particular program.
Workouts use a mix of dumbbells, bands, and bodyweight power exercises. Everything can be done in a small space with minimal setup. The goal is to help you move faster, hit the ball further, and stay sharp as you get closer to golf season.
For equipment, I recommend these dumbbells and these bands. This setup covers every exercise in the program.
Primary Goals
Key Points
Ideal for golfers who want a speed-focused program at home
Short sessions with simple exercise setups
Uses bands and dumbbells
Easy to follow and easy to progress
Works very well alongside swing speed training.
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I recommend completing Home Based – Bands & Dumbbells first.
As fast as you can, while still in control of the movement. The goal during the program should be developing the ability to move faster and faster.
A lot of people working out at home alternate between Mass – Home Based (dummbells), and this program. Focus on muscle and strength, then focus on speed, repeat.
Yes. It pairs perfectly with swing speed training.
Fit For Golf App Reviews
Over 9 months, I’ve completed the Mass Prep, Mass, Force, and Velocity programs—and the results have been remarkable. My driver speed has gone from about 102 mph to 110+mph, with carries increasing from 255 to over 270 yards. My handicap dropped from 8.7 to 6.2, and my ball striking is far more consistent.
Since using the app I have, Increased my lean mass by 8kg / 18lbs. Increased my average club head speed from 97mph to 110mph. Lowered my handicap from 24 to 14. Had zero injuries.
This is the best app on the market and I have no doubt I will make further gains. Thanks for answering questions I’ve had so quickly!
Since I started I have gotten much stronger and lost 50 pounds. I don’t need pain meds for joint and back pain anymore. I have seen an increase in my swing speed and hitting the ball about 10 yards farther. I have more energy and don’t feel tired at the end of a round.