Program Overview
The Velocity Program is designed to maximise how fast you can produce force — a key physical trait for increasing club head speed. The focus is on light loads moved with maximum intent, short sets, high-speed reps, and low fatigue.
This training improves the speed at which your nervous system can recruit muscle fibers, and how quickly those fibers can contract. For more information on these adaptations, check out the The Science of Speed Series. This program is especially effective for golfers who have done a lot of heavier strength work and feel they have plateaued in speed or explosiveness. It will be different to any program you have done before!
While the high-speed nature of this program has excellent transfer to club head speed, another key factor is the reduction in strength and hypertrophy volume. This greatly reduces fatigue so you are fully fresh for speed training, practice, and playing golf. It also encourages a shift toward more fast-twitch muscle fiber behaviour.
High volume muscle building training and maximum strength training (Mass & Force programs, respectively) are extremely beneficial for long-term explosive potential, but they can temporarily reduce maximum speed. This is expected with these types of programs. The golf swing requires a blend of strength and speed, not purely max speed so this isn’t necessarily cause for concern, especially long term.
After building muscle and strength in previous blocks of training, this program helps you maximise the speed at which you can use your stronger and larger muscles to produce force. In Fit For Golf, we attack power from both the strength and the speed ends of the spectrum.
For many golfers, this program is ideal during pre-season or early in the competitive season. There is a small amount of strength and hypertrophy work included to maintain what was built in previous training blocks.
Primary Goals
Key Points
Best for golfers who have completed Mass and/or Force, or who have a solid strength and power background
Ideal for pre-season or early in the season
Low fatigue design keeps you fresh for speed training and golf
Great for golfers who have stopped seeing speed improvements from heavy lifting
Works extremely well alongside specific speed training
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7-day free trial + 20% offProgram FAQs
No. This is a speciality program and will be more beneficial if you already have a solid training base. High-speed work is light but still creates significant training stress.
That is the recommended progression, but not essential. Velocity works best when a strength foundation is already in place.
Some soreness is possible, but much less than in higher-volume programs. This program is intentionally low fatigue so you can swing fast and play without stiffness.
Yes. It’s one of the best in-season programs because of the low volume and minimal fatigue.
Many golfers move to the In-Season Program, depending on time of year and goals.
Yes. This program is designed to complement speed training and is ideal when your goal is to peak club head speed.
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.