Improve Golf Performance and Reduce Injury Risk

A structured, evidence-informed online coaching process delivered one-on-one to develop the physical qualities that matter for high-level golf

Many golfers experience recurring stiffness, discomfort, or fatigue that gradually influences how well they can swing, practice, and recover. These issues often emerge not because of technical faults but because the body is repeatedly asked to generate speed and absorb load without an adequate foundation of mobility, strength, or work capacity.

Over time, this can lead to reduced movement confidence, slower recovery between rounds, and a gradual decline in performance. For some golfers, these limitations also begin to affect daily activities outside the course.

The positive news is that these patterns are modifiable. Targeted physical preparation can improve movement capacity, strengthen the tissues that support the golf swing, and reduce discomfort. When the body is better prepared for rotational speed and repeated effort, performance tends to improve and symptoms often decrease.

The Champion’s Protocol was developed around this principle. It provides individualized, research-informed coaching to help golfers build the physical qualities that support speed, consistency, and long-term durability.

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Hi, I'm Thomas Malchow...

My work focuses on helping golfers develop the physical qualities that support speed, consistency, and long-term durability. I have spent more than twenty years working in strength and conditioning, sports medicine, and athlete development, with experience across high-performance sport and clinical rehabilitation. That background shapes the individualized and evidence-informed approach I use with golfers today.

I have worked with players at all levels, from recreational golfers managing pain to professionals competing internationally. The goal is always the same: to build a body that can tolerate the demands of practice and competition while supporting higher performance on the course.

I hold a Master’s Degree in Kinesiology, am a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, and maintain ongoing involvement in research-driven practices within golf performance and sports medicine.

I primarily work with competitive amateurs, elite players, and high-performing professionals who require individualized support.

The Champion’s Protocol is the individualized 1-to-1 coaching model I use for golfers who require a higher level of support, monitoring, and customization. It is designed to address current limitations, improve the physical qualities most relevant to the golf swing, and build long-term resilience so you can perform at your best with greater consistency.

When Performance Drops

Many competitive golfers experience periods where performance is limited by discomfort, reduced power, or difficulty recovering between rounds. These issues often develop gradually and can persist for long periods when the underlying physical demands of the sport exceed what the body is prepared to handle.

One of the golfers I worked with, a CEO and scratch player, found himself in this position. Persistent low back and shoulder pain had begun to affect both his practice habits and his confidence during play. The limitations were significant enough that he occasionally had to step away from rounds and was unsure how sustainable his current approach to training and competition would be.

Understanding the Issue

Before we began working together, he had tried several generic training programs that were not designed for the specific physical demands of golf. These approaches provided activity but did not address the underlying contributors to his pain or the limitations affecting his performance.

When we started, the first priority was to understand and manage his symptoms. There was no value in pursuing higher training loads before he could swing comfortably. We focused on identifying the primary contributors to his low back and shoulder pain and then addressing them through a structured, research-informed approach.

For his low back symptoms, the emphasis was on improving spinal stability, mobility, and movement control, along with progressive loading strategies that allowed him to tolerate rotational forces more effectively. Adjustments to workload and training structure ensured he could build capacity without exacerbating symptoms.

For his shoulder, the approach was guided by principles commonly applied in high-performance environments, including progressive loading, scapular control, and workload monitoring. This framework helped restore strength, mobility, and confidence in shoulder function.

Once his symptoms were well managed and he could move freely, we progressed toward developing the physical qualities that support performance in golf. The focus shifted to maximal strength, explosive power, and improved work capacity, with progress monitored throughout.

As these qualities improved, his ability to swing with intent and tolerate higher practice volumes followed naturally. The result was a more resilient, better-prepared athlete capable of meeting the demands of competitive golf.

Building on Progress

Once his symptoms were well controlled, the next priority was addressing a clear performance limitation: his driving distance. Compared with other golfers at his competitive level, his ability to produce force quickly was comparatively low, which constrained his clubhead speed.

A detailed assessment indicated that both lower and upper body ballistic force production required improvement. Research in golf performance shows that clubhead speed is closely associated with ballistic outputs, particularly impulse measured during countermovement jumps. This informed our training direction, and we focused on targeted strength and power development aimed at improving his ability to produce force rapidly.

We monitored progress using jump impulse testing through a mobile app, which provided accessible and consistent feedback. Based on the available evidence, we set an initial goal of increasing his net impulse by approximately 25 newton-seconds, a change typically associated with a three to four mile-per-hour increase in clubhead speed under favorable conditions.

As his impulse improved, his clubhead speed and driving distance increased accordingly. The gains reflected the cumulative effect of symptom management, structured loading, and a more physically capable system that could produce and tolerate speed more effectively.

Better Than Ever

He is now training and competing without the symptoms that previously limited him, and his ability to produce speed and tolerate practice loads has improved meaningfully. These changes were the result of consistent, structured work rather than dramatic interventions, and they highlight what can be achieved when training is aligned with the physical demands of the sport.

Experiences like his, along with many other golfers I have worked with, helped shape the framework behind The Champion’s Protocol. The system is built to address the key factors that influence golf performance: managing symptoms, improving capacity, and developing the physical qualities that contribute to speed, consistency, and durability.

Rather than relying on trial and error, the program provides a clear structure grounded in current research and applied practice. It is designed for golfers who want a systematic approach to improving their physical preparation and long-term performance.

If you are looking for individualized guidance and a structured path toward better performance and reduced injury risk, The Champion’s Protocol provides that support through 1:1 coaching and ongoing monitoring.

The Evolution of My Approach to Golf Performance

I have been working with golfers for more than 20 years, and the approach behind The Champion’s Protocol has evolved continuously during that time. My methods are shaped by research, clinical experience, and the practical demands of working with athletes who need to perform consistently across a season.

While evidence-based training principles form the foundation, meaningful results come from applying those principles in a way that reflects the individual needs, constraints, and injury histories of each golfer. The combination of research, long-term applied practice, and individualized programming is what informs the structure of the program today.

The Champion’s Protocol is built around three key pillars that consistently influence performance for the golfers I work with. These principles guide how I assess, program, and support each athlete throughout the coaching process.

I’m biased, but I think The Champion’s Protocol is the best online training support a golfer can invest in, and I think there are three key pillars of the program that sets it apart from the typical gold fitness program. Let me tell you a little bit about what they are...

1. The Performance-Impact Model

When I first began working with golfers, my focus was primarily on sports medicine principles. Much of the early work centered on improving joint mobility, balance, and movement control, shaped by my background in kinesiology and rehabilitation. For many golfers, this helped reduce discomfort and improve basic movement capacity.

As I began working more extensively withelite and competitive golfers, it became clear that this addressed only one part of the performance equation. Strength, power, and the ability to tolerate higher training and competition loads were consistently associated with measurable improvements in clubhead speed, distance, and overall physical robustness. This led me to broaden my approach and place greater emphasis on developing the physical qualities that directly contribute to golf performance.

My framework was further refined through the Probability of Performance-Impact Model developed by the European Tour Performance Institute. The model outlines the performance domains that influence outcomes in golf and clarifies where physical preparation has the highest likelihood of producing change.

The five domains include:

Availability
The domain most strongly influenced by physical preparation. Improvements in strength, mobility, tissue capacity, and workload tolerance reduce injury risk and support consistent practice and competition.

Readiness
Physical preparation enhances fatigue resistance, recovery capacity, and resilience to training and travel demands, contributing to more stable day-to-day performance.

Mechanics
Although swing mechanics are primarily technical, mobility, strength, and stability influence movement efficiency and the ability to manage the forces involved in the swing.

Clubhead Speed
Strength and power development play a meaningful role in the ability to generate speed, though the probability of impact is lower compared with availability and readiness.

Consistency of Strike
Physical preparation has a smaller but still relevant influence through improvements in stability, coordination, and fatigue resistance, which support a more repeatable swing under varying conditions.

Understanding the relative influence of these domains helps guide training decisions and ensures that physical preparation targets the areas most likely to improve both performance and long-term durability.

2. Modern Pain Management

Throughout my career, much of my work with golfers has involved managing pain, restoring movement, and rebuilding physical capacity. My early approach reflected the prevailing rehabilitation principles of the time, which emphasized reducing irritation, modifying activity, and allowing symptoms to settle before progressing load. These strategies were often effective for the golfers I worked with.

As research in pain science, load management, and tissue adaptation advanced, it became clear that a broader framework could support even better outcomes. Pain is influenced by more than local tissue condition. Factors such as workload fluctuations, recovery, stress, movement variability, and prior injury history all contribute to how symptoms emerge and persist. Understanding these influences allowed me to refine how I guided golfers through rehabilitation and performance training.

Rather than relying solely on rest or strict avoidance, I began incorporating more structured and tolerable loading strategies. This approach maintains tissue capacity, supports confidence in movement, and reduces the deconditioning that often contributes to recurring issues. The aim is not to push through pain, but to work within appropriate ranges while gradually progressing toward the demands of practice and play.

Applying this framework has consistently helped golfers recover more effectively, manage symptoms with greater predictability, and sustain higher performance throughout their training and competitive schedules. By planning load intelligently and progressing within tolerable limits, golfers develop greater resilience and a stronger foundation for performance.

This integration of rehabilitation principles, pain science, and performance training is now central to how I help golfers manage symptoms, reduce injury risk, and
maintain long-term availability.

3. Understanding the Relationship Between the Course and the Weight Room

Golf is a highly technical sport, and the ability to maintain efficient swing mechanics is essential for both performance and durability. Historically, this emphasis on technical precision led many golfers to avoid structured strength and conditioning, based on the belief that heavy training would create stiffness or interfere with swing mechanics.

As the research base has grown, it has become clear that well-designed strength and conditioning plays a central role in supporting performance, reducing injury risk, and sustaining long-term availability. The relationship between golf practice and physical preparation is complementary, not competing.

Several principles guide how I integrate S&C with on-course performance:

Workload tolerance is a key factor in golf injury risk.
Sudden increases in practice volume or intensity are strongly associated with overuse symptoms. Strength and conditioning helps address this by increasing tissue capacity, improving fatigue resistance, and supporting more stable responses to higher training loads. A body with greater capacity can tolerate the demands of practice and competition more consistently.
Strength and power contribute meaningfully to modern golf performance.
Once swing mechanics are stable, increases in clubhead speed depend heavily on the ability to produce force and express it quickly. These qualities are developed through structured strength and power training rather than through additional repetitions of golf practice. Improving maximal strength, rate of force development, and mobility creates a physical foundation for higher swing speeds.
Balanced physical development reduces the repetitive stress associated with the golf swing.
Golf places asymmetric and high-repetition loads on the body. Strength and mobility training provide exposure to different movement patterns and controlled loading in ranges not encountered during play. This contributes to durability, reduces the likelihood of recurrent issues, and supports more efficient movement on the course.

Integrating these principles has consistently helped golfers perform at a higher level. They swing with more speed, tolerate practice and competition with fewer symptoms, and maintain greater physical confidence throughout the season. When the weight room and the course are approached as complementary environments, golfers develop the robustness required for sustained performance.

How The Champion’s Protocol Is Structured

The Champion’s Protocol is the result of more than twenty years of applied work in golf performance, rehabilitation, and strength and conditioning. The system has evolved through ongoing research, practical experience, and long-term athlete monitoring.

As a client, you receive a fully individualized approach that addresses the key physical components required for sustainable performance. The work we do together includes, but is not limited to:

Assessing movement, mobility, strength, explosive force production, and workload tolerance
Developing a structured plan to improve physical capacity and manage symptoms
Building strength and power qualities that support higher swing speeds
Improving durability through balanced training and appropriate loading
Integrating training with practice and competition demands to support long-term availability

The goal is to provide a comprehensive and systematic framework that helps you perform consistently, manage physical stress effectively, and develop the qualities needed for high-level play.

Maximizing Performance Through an Evidence-Based Approach

The Champion’s Protocol is built on individualized, research-informed training. Every golfer presents with different needs. Some require greater explosive strength, others need improved durability, movement efficiency, or better workload tolerance.

This structured approach ensures that your training time is invested in the physical qualities that deliver the highest performance returns. The goal is to keep you healthy, improve your game, and support consistent performance across a long season.

Here is what the process looks like when you begin The Champion’s Protocol:

First, we complete a comprehensive assessment. I evaluate your movement, mobility, strength, and overall physical capacity to build a fully individualized plan.

Next, we meet for a one-on-one consultation to review your assessment in detail, clarify your goals, and establish the starting point for your program.

From there, we move into live training. You work with me in real time through one-on-one Zoom or FaceTime sessions, where I coach each rep, refine movement patterns, and ensure that your technique supports both performance and durability.

Outside of our sessions, you receive continuous support. I review your training videos, provide feedback, and make strategic adjustments so your program adapts to your schedule, travel, and competition demands.

This level of contact keeps progress moving forward and ensures you are always training with clarity, intent, and confidence.

Client Success Stories

Don't just take my word for it. If you want to know if The Champion's Protocol is the real deal, take a look at what just a few of our clients and athletes have to say about their experiences inside the program:

"As a professional golfer, I use the workouts on my days/weeks off and before tournament rounds. I feel amazing after the session. I've noticed improvements in my game, day-to-day life, and health. Robust Golfer is awesome!"

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Dave Wicks, Challenge Tour

"I've seen great results with the program, increasing my average clubhead speed from 110 mph to 115mph and my maximum clubhead speed from 120mph to 127mph. I've also seen great improvements in my mobility, especially my hips."

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Salvador Rocha, Professional Golfer

"All I can say is the program has been absolutely life changing for me. Before Robust Golfer I had constant hip and back pain to the point of not wanting to play golf anymore. Almost from the day I started the program I could feel results. After going through the program totally, I am able to play constantly with no pain and I have gained distance."

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Ryan Auck, 419 Golf

"Before starting the program I had significant knee and back pain from golfing L5/S1 disc herniation. After completing 12 weeks, my back has been so much more flexible, I've eliminated any knee pain, and have developed much more hip mobility than before.

Because of my new found mobility I was able to finally develop a natural in-to-out swing and play the best golf of my life (shaved 4 stroke off my handicap) and pain free at that"

Chad Davis
"In the last year I've added approximately 45 yards with my driver and about 25 yards per club with my irons. Big, big changes!!"

Dennis B.
"I can now make a full and complete turn on the backswing which has had a dramatic effect on my distance. My clubhead speed was measured at 109 mph. Not bad considering I'll be 62 in a few weeks"

Paul Murray
"This program has allowed me to not only gain the speed and distance I needed, but also got rid of 95% of the aches and pains. The program is simple enough that I can easily do it from home or when I'm traveling for golf and business"

Fredrick Taggart, Lancaster Golf Academy
"My experience with Thomas has been nothing short of life changing. I was struggling with low back pain that was dictating my day-to-day activities, as well as my hobbies. As a golfer I assumed low back pain was just part of the game. Thomas gave me the tools and ambition I was struggling to find on my own, or with other training programs. In just two short months I was on my way to pain free life, and golf game!"

Cliff Oppegaard
I can't recommend Thomas and his program enough! After a microdiscectomy and hip repair, I could barely get through a round. Now I'm able to play several times a week without pain and I'm plating the best golf of my life!"

David Horlander
"My swing speed has increased from 103 mph to 116 mph and it feels almost effortless. Thanks to this program I have a lot more confidence in my game and I'm having a lot more fun"

Jim M.
"My back was so bad that I could barely swing a golf club. Years of sports injuries finally caught up to me. Within a week of starting the program, I was playing golf again. Within a month, my swing speed was back to 115 and I was playing multiple times a week."

Jeff S.
" I had an ongoing shoulder problem for over a year. After a month of the program I'm now back to playing golf pain free!

It's made my life so much easier, being able to put clothes on and work is easier than the previous year. Being able to sleep at night without pain is the best feeling! Thank you Thomas!"

Mr. L
"I am 52 years old with a 1 handicap and a history of back problems. This program has improved my mobility and relieved my pai, improving my golf game and quality of life at the same time. The videos are very well done and time efficient."

Frank Majors
"Back surgery had me feeling down and out. I thought I would never feel normal again. Thanks to Thomas I have never felt physically better."

Bryan Montgomery
"I started working with Thomas with an aim to help with different injuries I was experiencing and also improve my movement for golf. In a short period I have found myself injury free for the first time in the last two years and generally feeling better day to day.

I'm also seeing the benefits on the course. Increasing my flexibility and strength has led to a consistent 7-8 mph improvement in driver clubhead speed. I cannot recommend him highly enough."

Steven J. Clements
"After suffering catastrophic injuries from a rock climbing accident, I felt like my progress in recovery had stagnated and my physical job was becoming more difficult to manage.

Thomas helped me in a big way, identifying muscular imbalances that were exacerbating my aches and pains, and giving me the tools I needed to correct those imbalances. This allowed me to return to work mostly pain free, and provided me with greater functionality in day to day life."

Chris Sillars
"Thomas has helped me tremendously through recovery of low back pain, a broken elbow, shoulder surgery, and a ruptured posterior tibialis.

I can not think of anyone I'd rather entrust with the care of my back, or any other musculoskeletal issues, than Thomas Malchow. He is very well trained with years of experience and many cases of successful treatment of pain patients. His sessions are engaging and he makes them fun as well."

C. David Miles, DMD
"Thank you from the bottom of my heart for such an effective training program. My body has never felt so good. It just feels like my muscles are working together instead of against each other."

Chandler Christensen
"I first heard Thomas on Mark Immelman’s podcast, and his take on back pain and golf made perfect sense.

Struggling with low back pain, I started working with him in 2019 and was immediately impressed. As a retired surgeon, I enjoy our sessions and his detailed video cues. His programs have improved my health—and added 15 yards to my drives!"

Mike Sible, M.D.
"As a freestyle skier, I fractured my L5 twice in 2 years. After the second injury, I was bedridden for 3 months and told I’d never ski again.

Traditional rehab failed, but Thomas changed everything. In weeks, my pain eased; in months, I walked 10 km. After 2 and half years of hard work with Robust Golfer, I was skiing again without limits. I’m very thankful to Thomas and can't recommend him highly enough."

Nick Riemer, Steepsteep

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Frequently Asked Questions

1. Is this program really worth the investment?

Absolutely. The Champion’s Protocol is designed for serious golfers who want elite-level coaching, personalized support, and a proven system for maximizing performance and preventing injury. Unlike generic golf fitness programs, this is a customized 1:1 experience tailored specifically to your needs and goals.
The real question is—how much is your performance, health, and longevity in golf worth to you? This program is an investment in your body, your game, and your future on the course.

2. I don’t have much free time. Will this program fit my schedule?

Yes. This program is designed for busy professionals and competitive golfers. I create customized programs that are efficient and effective, focusing on what will deliver the most significant results without wasting time. Most clients only need 2-3 sessions per week, each lasting 50-60 minutes. We’ll work together to find a plan that fits your schedule.

3. Do I need access to a gym or a lot of equipment?

No, you don’t need a full gym. While having access to basic equipment (e.g., dumbbells, bands, kettlebells, or a cable machine) is helpful, I can design a highly effective program using minimal equipment that you can do at home or in a small space. The key is progressive overload and strategic programming, not fancy machines.

4. I don’t have much space at home. Will that be a problem?

Not at all. I’ve worked with many clients who train in small spaces, and I can easily adapt your program to fit your environment. Whether you have a dedicated gym space or just a small area in your living room, we’ll make it work.

5. How quickly will I see results?

Most clients start to see noticeable improvements in strength, mobility, and energy within the first 4-6 weeks. Gains in clubhead speed, endurance, and pain reduction typically follow shortly after. Remember, this is a long-term approach to building a body that performs consistently over time—not a quick fix.

6. What if I have injuries or physical limitations?

That’s exactly why this program exists. I specialize in helping golfers recover from injuries and build durable, high-performing bodies. Every program is tailored to your current physical condition, with exercises and progressions that meet you where you are and help you rebuild strength, mobility, and resilience safely.

7. I travel a lot. Can I still follow this program?

Yes! The Champion’s Protocol is built with flexibility and travel in mind. I’ll create a program that includes bodyweight or portable equipment options, so you can train wherever you are—whether it’s at a hotel gym, in your home, or on the road. You’ll always have access to my coaching and support to stay on track.

8. How do I know if this program is right for me?

If you’re a golfer who wants to:

Eliminate pain and reduce your risk of injury
Increase clubhead speed and driving distance
Build strength and durability for long-term success
Perform at your best on the course

Then this program is for you. The Champion’s Protocol is designed for committed, performance-driven golfers who want real, lasting results. If that sounds like you, I’d love to work with you.

A Clear Path Forward

If you’ve read this far, you’re likely dealing with pain, inconsistent performance, or a sense that your current approach simply isn’t moving you forward. Many golfers reach this point after trying generic programs, managing symptoms instead of addressing causes, or working within training models that don’t meaningfully improve physical capacity.

If you want a more structured, individualized path—one that addresses pain, builds durability, and develops the physical qualities that support higher performance—I can help you get there. The Champion’s Protocol is designed for golfers who want a clear, evidence-informed process and direct 1:1 support to guide their progress.

If you’d like to determine whether this approach is the right fit for your goals, you can schedule a no-obligation call at a time that suits you. It’s an opportunity to discuss your needs, understand the demands of your game, and decide together whether this program is an appropriate next step.

I look forward to speaking with you.

Schedule Your Consultation

Improve golf performance and reduce injury risk

A structured, evidence-informed online coaching process delivered one-on-one to develop the physical qualities that matter for high-level golf

Schedule Your Consultation