Are you struggling with pain or injuries that keep you from performing at your peak on the course? Is your body not recovering as fast as it used to, and are you feeling frustrated with how it’s impacting your game? It’s a common story for golfers as they enter their 40s and beyond.
Nagging pain and injuries can ruin a day of golf. The constant need to be aware of an injury, work around pain, or hold back for fear of hurting yourself distracts you from being able to enjoy the game.
Letting debilitating golf injuries worsen can even start to spill over to life off the course. Suddenly you’re not able to move freely or play with your kids, you find yourself avoiding certain activities you used to enjoy because they’re too painful now, your sleep and quality of life starts to slip. It’s a vicious cycle that ultimately ends in a big bill for surgery and physical therapy.
Unless you address the problem now. An ounce of prevention is better than a pound of cure. Just a few hours of purposeful training per week can help you to golf pain free, improve your physical performance on and off the course, and enjoy the game you love for decades to come. That’s why I devised the Champions Protocol.
Reduce injury risk, increase clubhead speed and enhance golf performance
Reduce injury risk, increase clubhead speed and enhance golf performance
Hi, I'm Thomas Malchow...
I’m here to help you achieve peak golf performance. I’m a golf strength & conditioning and sports medicine specialist dedicated to helping serious golfers unlock their full potential. With over 25 years of experience working with high-level athletes, I’ve developed proven methods to enhance performance, increase durability, and reduce injury risk—so you can stay competitive for years to come.
Golf is a physically, mentally, and emotionally demanding sport, and I understand the toll it takes on your body. I’ve worked with golfers at every level—from weekend warriors to elite professionals—helping them build resilient, high-performing bodies that translate directly to better results 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 have spent decades applying the latest research in golf strength and conditioning, sports science, and sports medicine. My methods are trusted by CEOs, elite athletes, and high performers—people who understand the value of investing in their bodies to stay at the top of their game.
If you’re serious about playing pain-free, increasing clubhead speed, and gaining a competitive edge, I can help. The Champion’s Protocol is my elite 1:1 coaching program, designed to bulletproof your body, optimize your performance, and keep you playing at your best for years to come.
Your body is your most valuable asset in golf—let’s make sure it’s working for you, not against you.
Golf is a physically, mentally, and emotionally demanding sport, and I understand the toll it takes on your body. I’ve worked with golfers at every level—from weekend warriors to elite professionals—helping them build resilient, high-performing bodies that translate directly to better results 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 have spent decades applying the latest research in golf strength and conditioning, sports science, and sports medicine. My methods are trusted by CEOs, elite athletes, and high performers—people who understand the value of investing in their bodies to stay at the top of their game.
If you’re serious about playing pain-free, increasing clubhead speed, and gaining a competitive edge, I can help. The Champion’s Protocol is my elite 1:1 coaching program, designed to bulletproof your body, optimize your performance, and keep you playing at your best for years to come.
Your body is your most valuable asset in golf—let’s make sure it’s working for you, not against you.
Does this sound familiar?
Does this sound familiar?
As a competitive golfer, you’ve likely felt the frustration of not performing at your best. Maybe you’ve battled nagging injuries, felt your power fading, or struggled to keep up with the competition?
You push through, hoping it will get better, but eventually days turn into weeks, weeks turn into months, and before you long, you realize that it’s actually been YEARS since you didn’t feel that pain and you were able to play at your best.
This was exactly where one of my clients—a highly driven CEO and scratch golfer—found himself. His low back and shoulder pain were robbing him of the game he loved, forcing him to sit out rounds and question his future in competitive golf.
You push through, hoping it will get better, but eventually days turn into weeks, weeks turn into months, and before you long, you realize that it’s actually been YEARS since you didn’t feel that pain and you were able to play at your best.
This was exactly where one of my clients—a highly driven CEO and scratch golfer—found himself. His low back and shoulder pain were robbing him of the game he loved, forcing him to sit out rounds and question his future in competitive golf.
Getting to the heart of the problem
Getting to the heart of the problem
Like many golfers, he had tried popular generic golf fitness programs, only to realize they weren’t designed to meet the unique demands of golf or address his individual needs. It’s like painting the fence while your roof is on fire—it feels productive, but it doesn’t solve the real problem.
The pain lingered, and his performance went nowhere. His low back and shoulder pain persisted, preventing him from swinging freely or playing without discomfort. Determined to reclaim his game, he sought a real solution. That’s when we started working together.
Our initial focus was clear and strategic—eliminate the pain. What’s the point of building strength if you can’t even swing a club without discomfort? We needed to address the underlying causes of his pain, which required a methodical, research-driven approach.
For his low back pain, we focused on improving spinal stability, mobility, and movement control, ensuring his body could handle the rotational demands of golf without overloading his lower back. We paired this with progressive loading strategies and workload management to rebuild resilience and strength.
For his shoulder pain, we followed principles promoted by Ben Ashworth, focusing on progressive loading, scapular control, and workload monitoring, which are critical for restoring shoulder performance. This athletic shoulder approach, used in high-performance sports, helped us ensure a balance between mobility and strength, reducing injury risk while optimizing performance.
Once his body was pain-free and moving efficiently, we shifted our focus to rebuilding strength and power. This wasn’t just about general fitness—it was about developing the specific physical qualities that would improve his golf performance: maximal strength, explosive power, and increased work capacity.
Every step was carefully planned and monitored. As his movement quality improved, so did his confidence. He went from playing cautiously to swinging with full intent, knowing his body could handle the demands. By addressing the root causes and applying an individualized, research-backed approach, we built a body that was stronger, more mobile, and capable of handling the rigors of competitive golf.
The pain lingered, and his performance went nowhere. His low back and shoulder pain persisted, preventing him from swinging freely or playing without discomfort. Determined to reclaim his game, he sought a real solution. That’s when we started working together.
Our initial focus was clear and strategic—eliminate the pain. What’s the point of building strength if you can’t even swing a club without discomfort? We needed to address the underlying causes of his pain, which required a methodical, research-driven approach.
For his low back pain, we focused on improving spinal stability, mobility, and movement control, ensuring his body could handle the rotational demands of golf without overloading his lower back. We paired this with progressive loading strategies and workload management to rebuild resilience and strength.
For his shoulder pain, we followed principles promoted by Ben Ashworth, focusing on progressive loading, scapular control, and workload monitoring, which are critical for restoring shoulder performance. This athletic shoulder approach, used in high-performance sports, helped us ensure a balance between mobility and strength, reducing injury risk while optimizing performance.
Once his body was pain-free and moving efficiently, we shifted our focus to rebuilding strength and power. This wasn’t just about general fitness—it was about developing the specific physical qualities that would improve his golf performance: maximal strength, explosive power, and increased work capacity.
Every step was carefully planned and monitored. As his movement quality improved, so did his confidence. He went from playing cautiously to swinging with full intent, knowing his body could handle the demands. By addressing the root causes and applying an individualized, research-backed approach, we built a body that was stronger, more mobile, and capable of handling the rigors of competitive golf.
Building on the foundation
Building on the foundation
Once he was injury-free, we shifted our focus to his next challenge—driving distance, which lagged significantly behind the competition and was holding him back from playing at his full potential.
Through a detailed evaluation, it became clear that his lower and upper body ballistic force production needed improvement. Recent studies have found that clubhead speed is strongly correlated with ballistic power, particularly impulse in vertical jumping. This correlation shaped our approach, and we focused specifically on improving his explosive power through targeted strength and power development exercises.
We regularly tested and monitored his jump impulse using a simple app that he downloaded on his phone, tracking his progress to ensure we were heading in the right direction. Our goal was clear: to increase his jump net impulse by 25 Ns, which we knew would result in a 3-4 mph increase in clubhead speed, translating to an extra 10-12 yards off the tee.
With this focused approach, the results were dramatic. His clubhead speed and driving distance skyrocketed, giving him the competitive edge he’d been chasing. He wasn’t just back in the game—he was playing better than ever, driving with newfound confidence and leaving his competitors behind.
Through a detailed evaluation, it became clear that his lower and upper body ballistic force production needed improvement. Recent studies have found that clubhead speed is strongly correlated with ballistic power, particularly impulse in vertical jumping. This correlation shaped our approach, and we focused specifically on improving his explosive power through targeted strength and power development exercises.
We regularly tested and monitored his jump impulse using a simple app that he downloaded on his phone, tracking his progress to ensure we were heading in the right direction. Our goal was clear: to increase his jump net impulse by 25 Ns, which we knew would result in a 3-4 mph increase in clubhead speed, translating to an extra 10-12 yards off the tee.
With this focused approach, the results were dramatic. His clubhead speed and driving distance skyrocketed, giving him the competitive edge he’d been chasing. He wasn’t just back in the game—he was playing better than ever, driving with newfound confidence and leaving his competitors behind.
Better than ever
Now, he’s injury-free, driving the ball farther, and competing with confidence. The frustration is gone, and the game feels fun again all from a few hours of training per week.
His journey (and many others like him) inspired the system I’ve developed—a proven roadmap for competitive golfers who want to eliminate pain, build explosive power, and enhance performance.
Instead of relying on trial and error, you can follow a structured, evidence-based approach designed to get results faster and more efficiently than figuring it out alone.
If you’re ready to unlock your best game, I’m here to guide you with The Champion’s Protocol. The choice is yours—keep struggling with the same pain and limitations, or take the first step toward a stronger, more powerful, and pain-free golf game.
His journey (and many others like him) inspired the system I’ve developed—a proven roadmap for competitive golfers who want to eliminate pain, build explosive power, and enhance performance.
Instead of relying on trial and error, you can follow a structured, evidence-based approach designed to get results faster and more efficiently than figuring it out alone.
If you’re ready to unlock your best game, I’m here to guide you with The Champion’s Protocol. The choice is yours—keep struggling with the same pain and limitations, or take the first step toward a stronger, more powerful, and pain-free golf game.
The Evolution of My Approach to Golf Performance
The Evolution of My Approach to Golf Performance
Don’t let my youthful good looks fool you, I’ve been at this a long time! I’ve been working with golf athletes for over 20 years, and throughout this time, I’ve been constantly updating and refining the approach that informs the Champions Protocol as it is today.
The Champions Protocol is grounded in the philosophy that while a research backed approach to training is important, it is only as good as the results it produces in the real world. The best results- the kind that drastically reduces pain and improves performance in a short space of time- aren’t just the product of research, but also applied, real world training experience, and a highly individualised approach that puts the athlete at the centre.
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.
The Champions Protocol is grounded in the philosophy that while a research backed approach to training is important, it is only as good as the results it produces in the real world. The best results- the kind that drastically reduces pain and improves performance in a short space of time- aren’t just the product of research, but also applied, real world training experience, and a highly individualised approach that puts the athlete at the centre.
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.
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
1. The Performance-Impact Model
When I first started working with golfers, my primary focus was sports medicine—hitting the big rocks of enhancing joint mobility, balance, and movement control, guided by my background in kinesiology.
I believed optimizing movement mechanics was the key to both injury prevention and peak performance. While this foundation was valuable, I soon realized it was only part of the equation.
As I worked with more competitive golfers, I saw that strength and power were the driving factors behind performance gains. I adapted my methods to address these key qualities, creating individualized programs that not only prevented injury but also boosted strength and explosive power. A foundation of healthy movement wasn’t enough, eventually you need to put some horsepower behind it!
This approach was further refined through The Probability of Performance-Impact Model, developed by the European Tour Performance Institute. It provides a research-backed, structured method for maximizing performance while minimizing injury risk.
The model identifies five key areas of focus for golfers:
Availability – Ensuring athletes remain injury-free and physically available to practice and compete. Availability is the foundation, as you can’t improve if you’re sidelined.
Readiness – Monitoring fatigue, recovery, and general preparedness for competition. Readiness ensures that athletes can perform consistently at a high level.
Mechanics – Optimizing movement patterns, posture, and balance to improve swing efficiency and reduce injury risk.
Clubhead Speed – Building raw power and strength to increase clubhead speed, which correlates directly with driving distance and performance.
Consistency of Strike – Improving precision and control to deliver repeatable, consistent ball contact for accuracy and distance control.
By aligning my coaching approach with this model, I’ve been able to help golfers focus on what truly matters for their game. This structured framework keeps the process intentional and prioritized, allowing us to not only enhance clubhead speed and strength but also ensure long-term durability.
I believed optimizing movement mechanics was the key to both injury prevention and peak performance. While this foundation was valuable, I soon realized it was only part of the equation.
As I worked with more competitive golfers, I saw that strength and power were the driving factors behind performance gains. I adapted my methods to address these key qualities, creating individualized programs that not only prevented injury but also boosted strength and explosive power. A foundation of healthy movement wasn’t enough, eventually you need to put some horsepower behind it!
This approach was further refined through The Probability of Performance-Impact Model, developed by the European Tour Performance Institute. It provides a research-backed, structured method for maximizing performance while minimizing injury risk.
The model identifies five key areas of focus for golfers:
Availability – Ensuring athletes remain injury-free and physically available to practice and compete. Availability is the foundation, as you can’t improve if you’re sidelined.
Readiness – Monitoring fatigue, recovery, and general preparedness for competition. Readiness ensures that athletes can perform consistently at a high level.
Mechanics – Optimizing movement patterns, posture, and balance to improve swing efficiency and reduce injury risk.
Clubhead Speed – Building raw power and strength to increase clubhead speed, which correlates directly with driving distance and performance.
Consistency of Strike – Improving precision and control to deliver repeatable, consistent ball contact for accuracy and distance control.
By aligning my coaching approach with this model, I’ve been able to help golfers focus on what truly matters for their game. This structured framework keeps the process intentional and prioritized, allowing us to not only enhance clubhead speed and strength but also ensure long-term durability.
2. Rethinking pain and injury
2. Rethinking pain and injury
Early in my career, I believed rest and avoiding load were the safest approaches to injury recovery. If a golfer had pain, my instinct was to protect the area, limit movement, and let it heal. After all, pain is a sign to the brain and body that something is wrong, right? If you’re training and feeling pain, you’re only going to worsen whatever damage is already there.
The problem? All the time you’re not moving, not training, not loading, you’re making yourself weaker and more fragile, lowering the bar to injure yourself when you come back.
It turns out that pain is much more complex than just reflecting what is going on at the level of our bones, muscles, tendons and joints. Sure, structural integrity and maintaining healthy tissues are an important part of remaining pain free, but I learned that a whole host of other factors can have a profound impact on how we pain and how much.
Things like our beliefs, our expectations, social factors, how often and how well we move, the list goes on. I learned to view pain more as a protective mechanism generated by the brain rather than a pure representation of damage occurring somewhere in the body.
I learned that as long as we aren’t actively aggravating or damaging the site of the injury, we can actually train around and through pain. Not only will this allow us to retain previous training gains, we can actually continue to progress AND speed up recovery and lower pain in the process. It’s almost like we have to train and move to convince the brain that movement is safe and it can let the brakes off a little.
By shifting from avoiding stress to managing it intelligently, I saw dramatic improvements in the golfers I worked with.
The problem? All the time you’re not moving, not training, not loading, you’re making yourself weaker and more fragile, lowering the bar to injure yourself when you come back.
It turns out that pain is much more complex than just reflecting what is going on at the level of our bones, muscles, tendons and joints. Sure, structural integrity and maintaining healthy tissues are an important part of remaining pain free, but I learned that a whole host of other factors can have a profound impact on how we pain and how much.
Things like our beliefs, our expectations, social factors, how often and how well we move, the list goes on. I learned to view pain more as a protective mechanism generated by the brain rather than a pure representation of damage occurring somewhere in the body.
I learned that as long as we aren’t actively aggravating or damaging the site of the injury, we can actually train around and through pain. Not only will this allow us to retain previous training gains, we can actually continue to progress AND speed up recovery and lower pain in the process. It’s almost like we have to train and move to convince the brain that movement is safe and it can let the brakes off a little.
By shifting from avoiding stress to managing it intelligently, I saw dramatic improvements in the golfers I worked with.
- Faster recovery times—instead of months of rest, they stayed active and returned stronger.
- Fewer recurring injuries—continuing to train and finding appropriate ways to keep loading even when they felt pain or discomfort, they became more resilient and could handle the demands of golf without breaking down.
- Improved performance—many not only eliminated pain but also increased clubhead speed, endurance, and shot consistency despite managing previous pains or injuries.
This shift in belief transformed the way I approach injury prevention and performance training. Instead of telling golfers to rest and hope for the best, I help them build durable, high-performing bodies that can handle the demands of golf—so they can play pain-free and perform at their peak.
3. Understanding the synergy between the course and the weight room
3. Understanding the synergy between the course and the weight room
“Don't lift heavy weights. You'll just get stiff and it will ruin your swing.”
The idea that heavy lifting in the weight room is detrimental to sports performance is common in all sports, but specially pervasive in sports with fine movement skills like golf.
It's true that golf is a highly technical sport and that maintaining swing mechanics can have a profound impact on both performance and robustness to injury. For this reason the old school approach to golf training was to avoid the weight room like the plague, and rely exclusively on the course or driving range to improve performance.
However as more research has become available, it's become more and more obvious that the traditional logic is hurting rather than helping golf performance. Here's why:
1. It turns out the biggest predictor of injuries in golf is acute workload- sudden spikes in how much, how hard or how often we work. Inside the Champions protocol we attacked this equation from both sides - sensibly managing workload in training and competition, but just as importantly by raising work capacity in the weight room. The more we can build lean muscle, maximal and explosive strength, range of motion and conditioning (none of which are built on the course), the better we’ll be able to handle whatever workload we impose on the body via golf. More capacity = more time on the course = faster improvements in your golf game.
2. The modern game of golf DEMANDS strength and power. There are just hard barriers to achieving certain scores on certain courses. If you want to get to the green in X shots, you have to be able to hit the ball Y yards, no ifs ands or buts. Once you’ve cemented your swing, the ONLY way you’re going to get there is by striking the ball with more force, which requires more speed, power and strength. The kind of overload that produces these adaptations is not found on a golf course, it’s found under a heavy load in the weight room. The recent performances of guys like Brooks Koepka, Dustin Johnson and Bryson DeChambeau should be instructive about just how useful heavy lifting can be to golf performance.
3. Deficits in work capacity, strength, and mobility are often the real culprits behind recurring injuries. Developing these physical qualities is essential for handling the physical demands of golf safely and efficiently, and we can’t achieve these adaptations by continuing to feed into the highly repetitive and asymmetrical action of the swing. It’s counterintuitive, but only by getting off the course and into the gym, and working under loads and through ranges and directions not seen in the sport can we produce the kind of adaptations that lower injury and pain.
Since adopting an approach to training that correctly understands the synergistic effects between the sport and the weight room, my golfers have experienced significant improvements:
The idea that heavy lifting in the weight room is detrimental to sports performance is common in all sports, but specially pervasive in sports with fine movement skills like golf.
It's true that golf is a highly technical sport and that maintaining swing mechanics can have a profound impact on both performance and robustness to injury. For this reason the old school approach to golf training was to avoid the weight room like the plague, and rely exclusively on the course or driving range to improve performance.
However as more research has become available, it's become more and more obvious that the traditional logic is hurting rather than helping golf performance. Here's why:
1. It turns out the biggest predictor of injuries in golf is acute workload- sudden spikes in how much, how hard or how often we work. Inside the Champions protocol we attacked this equation from both sides - sensibly managing workload in training and competition, but just as importantly by raising work capacity in the weight room. The more we can build lean muscle, maximal and explosive strength, range of motion and conditioning (none of which are built on the course), the better we’ll be able to handle whatever workload we impose on the body via golf. More capacity = more time on the course = faster improvements in your golf game.
2. The modern game of golf DEMANDS strength and power. There are just hard barriers to achieving certain scores on certain courses. If you want to get to the green in X shots, you have to be able to hit the ball Y yards, no ifs ands or buts. Once you’ve cemented your swing, the ONLY way you’re going to get there is by striking the ball with more force, which requires more speed, power and strength. The kind of overload that produces these adaptations is not found on a golf course, it’s found under a heavy load in the weight room. The recent performances of guys like Brooks Koepka, Dustin Johnson and Bryson DeChambeau should be instructive about just how useful heavy lifting can be to golf performance.
3. Deficits in work capacity, strength, and mobility are often the real culprits behind recurring injuries. Developing these physical qualities is essential for handling the physical demands of golf safely and efficiently, and we can’t achieve these adaptations by continuing to feed into the highly repetitive and asymmetrical action of the swing. It’s counterintuitive, but only by getting off the course and into the gym, and working under loads and through ranges and directions not seen in the sport can we produce the kind of adaptations that lower injury and pain.
Since adopting an approach to training that correctly understands the synergistic effects between the sport and the weight room, my golfers have experienced significant improvements:
- Improved performance- higher club head speed and driving distance.
- Increased confidence in their bodies—knowing they could handle discomfort without fear of reinjury.
- Pain-free performance—with greater strength, durability, and resilience on the course.
How The Champion’s Protocol Unlocks Your Full Potential
The Champion's Protocol is the product of over twenty years of research, application, learning and iteration. As a client of the program, we'll work together to attack your golf performance and unlock pain free movement from every angle, including but not limited to:
Availability
Every golfer has unique needs, but without availability, nothing else matters—you can’t compete, win tournaments, or earn money if you’re injured.
Research shows that the majority of golf injuries stem from workload mismanagement, often categorized as overuse injuries.
A structured strength and conditioning (S&C) program—including resistance training, mobility work, and recovery strategies—reduces these risks, keeping you healthy and competition-ready.
Research shows that the majority of golf injuries stem from workload mismanagement, often categorized as overuse injuries.
A structured strength and conditioning (S&C) program—including resistance training, mobility work, and recovery strategies—reduces these risks, keeping you healthy and competition-ready.
Readiness & Durability: Sustaining High Performance
Once availability is secured, the next priority is ensuring you are not just injury-free but also physically primed for peak performance.
The demands of frequent travel, long tournaments, and high practice volumes can lead to fatigue, jet lag, and cumulative wear and tear, all of which hinder performance.
A well-structured training program enhances resilience, speeds up recovery, and sustains performance throughout the season. When you are healthier and feel better more often, you can compete at your best with greater consistency.
The demands of frequent travel, long tournaments, and high practice volumes can lead to fatigue, jet lag, and cumulative wear and tear, all of which hinder performance.
A well-structured training program enhances resilience, speeds up recovery, and sustains performance throughout the season. When you are healthier and feel better more often, you can compete at your best with greater consistency.
Mechanics (Minimized Stress)
Your ability to efficiently absorb and distribute forces during the swing is critical for both performance and injury prevention.
Strength and mobility training create a more robust body, enabling you to handle the high rotational forces of the swing without placing excessive strain on your joints and muscles.
Optimizing movement mechanics reduces the risk of overuse injuries and promotes a more repeatable, stress-free swing.
Strength and mobility training create a more robust body, enabling you to handle the high rotational forces of the swing without placing excessive strain on your joints and muscles.
Optimizing movement mechanics reduces the risk of overuse injuries and promotes a more repeatable, stress-free swing.
Clubhead Speed
Clubhead speed directly influences ball speed and driving distance—two key performance factors in modern golf. Research consistently demonstrates that structured strength and power training leads to measurable increases in CHS.
By improving maximal strength, explosive power, and mobility, you’ll be able to generate greater force and swing the club faster while maintaining control, leading to longer, more effective drives.
By improving maximal strength, explosive power, and mobility, you’ll be able to generate greater force and swing the club faster while maintaining control, leading to longer, more effective drives.
Consistency of Strike
Consistency in ball-striking is critical for precision and shot-making. Physical training improves coordination, movement efficiency, and fatigue resistance, all of which contribute to a more repeatable swing.
By enhancing strength, stability, and neuromuscular control, you can maintain high-level consistency across rounds and throughout the season.
By enhancing strength, stability, and neuromuscular control, you can maintain high-level consistency across rounds and throughout the season.
Maximizing Performance Through an Evidence-Based Approach
Maximizing Performance Through an Evidence-Based Approach
The Champion’s Protocol ensures training is tailored to each golfer’s goals, physical condition, and playing style. Some players may need to emphasize power development, while others require improvements in durability or movement efficiency.
By following this structured, research-backed approach, golfers can invest their training time into strategies that deliver the highest performance returns—keeping them healthy, improving their game, and allowing them to compete at the highest level.
Here's what you can expect when you become a client of The Champion's Protocol:
First, we'll begin with a comprehensive assessment where I’ll analyze your movement, mobility and strength to build a fully customized plan.
Next up is the Tee-Off Strategy Call (Live via Zoom/FaceTime): We’ll meet for our first 1-on-1 session to complete your assessment, discuss your goals, and lay the foundation for your success.
Based on your assessment and our call, I'll then devise your personalized training & rehab Plan: Your personalized program will be delivered through Trainerize, complete with video demonstrations, progress tracking, and step-by-step guidance for all aspects.
Now we're into training. Your training includes live 1-on-1 Zoom or FaceTime sessions, where I’ll provide real-time coaching, correct movement patterns, and ensure you’re executing everything at the highest level. Every rep is supervised and coached.
Finally, as a client of The Champion's Protocol you'll receive comprehensive support: Outside of our sessions, you’ll have direct access to me for feedback, video reviews, and strategic modifications to keep you progressing. Whatever you need to achieve maximum results.
The Champion's Protocol is the fast track to:
The Champion's Protocol is the fast track to:
Client Success Stories
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
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Frequently Asked Questions
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:
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.
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.
Pain? Or Progress?
Pain? Or Progress?
If you've read this far, I'm guessing you're in pain, or frustrated with your lack of progress on the course, or both.
Are you ready to invest in your athletic future and make a change? Or will it be more of the same pain ridden golf, the same generic online programming, the same "wrapped in cotton wool" training that does nothing for you?
If a visit to the surgeons office or the physical therapist is in your future, let's work together and make a change now. Invest just a fraction of the time and money in your training now with The Champion's Protocol so you can get back to your best- moving athletically and pain free, fully enjoying your golf in the years to come.
To see if The Champion's Protocol is right for you and if we'd be a good fit working together, click the button below and book a no obligation call with me at a time that is convenient for you. I look forward to speaking with you.
Are you ready to invest in your athletic future and make a change? Or will it be more of the same pain ridden golf, the same generic online programming, the same "wrapped in cotton wool" training that does nothing for you?
If a visit to the surgeons office or the physical therapist is in your future, let's work together and make a change now. Invest just a fraction of the time and money in your training now with The Champion's Protocol so you can get back to your best- moving athletically and pain free, fully enjoying your golf in the years to come.
To see if The Champion's Protocol is right for you and if we'd be a good fit working together, click the button below and book a no obligation call with me at a time that is convenient for you. I look forward to speaking with you.
Reduce injury risk, increase clubhead speed and enhance golf performance
Reduce injury risk, increase clubhead speed and enhance golf performance
Hi, I'm Thomas Malchow...
Hi, I'm Thomas Malchow...
I’m here to help you achieve peak golf performance. I’m a golf strength & conditioning and sports medicine specialist dedicated to helping serious golfers unlock their full potential. With over 25 years of experience working with high-level athletes, I’ve developed proven methods to enhance performance, increase durability, and reduce injury risk—so you can stay competitive for years to come.
Golf is a physically, mentally, and emotionally demanding sport, and I understand the toll it takes on your body. I’ve worked with golfers at every level—from weekend warriors to elite professionals—helping them build resilient, high-performing bodies that translate directly to better results 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 have spent decades applying the latest research in golf strength and conditioning, sports science, and sports medicine. My methods are trusted by CEOs, elite athletes, and high performers—people who understand the value of investing in their bodies to stay at the top of their game.
If you’re serious about playing pain-free, increasing clubhead speed, and gaining a competitive edge, I can help. The Champion’s Protocol is my elite 1:1 coaching program, designed to bulletproof your body, optimize your performance, and keep you playing at your best for years to come.
Your body is your most valuable asset in golf—let’s make sure it’s working for you, not against you.
Golf is a physically, mentally, and emotionally demanding sport, and I understand the toll it takes on your body. I’ve worked with golfers at every level—from weekend warriors to elite professionals—helping them build resilient, high-performing bodies that translate directly to better results 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 have spent decades applying the latest research in golf strength and conditioning, sports science, and sports medicine. My methods are trusted by CEOs, elite athletes, and high performers—people who understand the value of investing in their bodies to stay at the top of their game.
If you’re serious about playing pain-free, increasing clubhead speed, and gaining a competitive edge, I can help. The Champion’s Protocol is my elite 1:1 coaching program, designed to bulletproof your body, optimize your performance, and keep you playing at your best for years to come.
Your body is your most valuable asset in golf—let’s make sure it’s working for you, not against you.
Does this sound familiar?
Does this sound familiar?
As a competitive golfer, you’ve likely felt the frustration of not performing at your best. Maybe you’ve battled nagging injuries, felt your power fading, or struggled to keep up with the competition?
You push through, hoping it will get better, but eventually days turn into weeks, weeks turn into months, and before you long, you realize that it’s actually been YEARS since you didn’t feel that pain and you were able to play at your best.
This was exactly where one of my clients—a highly driven CEO and scratch golfer—found himself. His low back and shoulder pain were robbing him of the game he loved, forcing him to sit out rounds and question his future in competitive golf.
You push through, hoping it will get better, but eventually days turn into weeks, weeks turn into months, and before you long, you realize that it’s actually been YEARS since you didn’t feel that pain and you were able to play at your best.
This was exactly where one of my clients—a highly driven CEO and scratch golfer—found himself. His low back and shoulder pain were robbing him of the game he loved, forcing him to sit out rounds and question his future in competitive golf.
Getting to the heart of the problem
Getting to the heart of the problem
Like many golfers, he had tried popular generic golf fitness programs, only to realize they weren’t designed to meet the unique demands of golf or address his individual needs. It’s like painting the fence while your roof is on fire—it feels productive, but it doesn’t solve the real problem.
The pain lingered, and his performance went nowhere. His low back and shoulder pain persisted, preventing him from swinging freely or playing without discomfort. Determined to reclaim his game, he sought a real solution. That’s when we started working together.
Our initial focus was clear and strategic—eliminate the pain. What’s the point of building strength if you can’t even swing a club without discomfort? We needed to address the underlying causes of his pain, which required a methodical, research-driven approach.
For his low back pain, we focused on improving spinal stability, mobility, and movement control, ensuring his body could handle the rotational demands of golf without overloading his lower back. We paired this with progressive loading strategies and workload management to rebuild resilience and strength.
For his shoulder pain, we followed principles promoted by Ben Ashworth, focusing on progressive loading, scapular control, and workload monitoring, which are critical for restoring shoulder performance. This athletic shoulder approach, used in high-performance sports, helped us ensure a balance between mobility and strength, reducing injury risk while optimizing performance.
Once his body was pain-free and moving efficiently, we shifted our focus to rebuilding strength and power. This wasn’t just about general fitness—it was about developing the specific physical qualities that would improve his golf performance: maximal strength, explosive power, and increased work capacity.
Every step was carefully planned and monitored. As his movement quality improved, so did his confidence. He went from playing cautiously to swinging with full intent, knowing his body could handle the demands. By addressing the root causes and applying an individualized, research-backed approach, we built a body that was stronger, more mobile, and capable of handling the rigors of competitive golf.
The pain lingered, and his performance went nowhere. His low back and shoulder pain persisted, preventing him from swinging freely or playing without discomfort. Determined to reclaim his game, he sought a real solution. That’s when we started working together.
Our initial focus was clear and strategic—eliminate the pain. What’s the point of building strength if you can’t even swing a club without discomfort? We needed to address the underlying causes of his pain, which required a methodical, research-driven approach.
For his low back pain, we focused on improving spinal stability, mobility, and movement control, ensuring his body could handle the rotational demands of golf without overloading his lower back. We paired this with progressive loading strategies and workload management to rebuild resilience and strength.
For his shoulder pain, we followed principles promoted by Ben Ashworth, focusing on progressive loading, scapular control, and workload monitoring, which are critical for restoring shoulder performance. This athletic shoulder approach, used in high-performance sports, helped us ensure a balance between mobility and strength, reducing injury risk while optimizing performance.
Once his body was pain-free and moving efficiently, we shifted our focus to rebuilding strength and power. This wasn’t just about general fitness—it was about developing the specific physical qualities that would improve his golf performance: maximal strength, explosive power, and increased work capacity.
Every step was carefully planned and monitored. As his movement quality improved, so did his confidence. He went from playing cautiously to swinging with full intent, knowing his body could handle the demands. By addressing the root causes and applying an individualized, research-backed approach, we built a body that was stronger, more mobile, and capable of handling the rigors of competitive golf.
Building on the foundation
Building on the foundation
Once he was injury-free, we shifted our focus to his next challenge—driving distance, which lagged significantly behind the competition and was holding him back from playing at his full potential.
Through a detailed evaluation, it became clear that his lower and upper body ballistic force production needed improvement. Recent studies have found that clubhead speed is strongly correlated with ballistic power, particularly impulse in vertical jumping.
This correlation shaped our approach, and we focused specifically on improving his explosive power through targeted strength and power development exercises.
We regularly tested and monitored his jump impulse using a simple app that he downloaded on his phone, tracking his progress to ensure we were heading in the right direction. Our goal was clear: to increase his jump net impulse by 25 Ns, which we knew would result in a 3-4 mph increase in clubhead speed, translating to an extra 10-12 yards off the tee.
With this focused approach, the results were dramatic. His clubhead speed and driving distance skyrocketed, giving him the competitive edge he’d been chasing. He wasn’t just back in the game—he was playing better than ever, driving with newfound confidence and leaving his competitors behind.
Through a detailed evaluation, it became clear that his lower and upper body ballistic force production needed improvement. Recent studies have found that clubhead speed is strongly correlated with ballistic power, particularly impulse in vertical jumping.
This correlation shaped our approach, and we focused specifically on improving his explosive power through targeted strength and power development exercises.
We regularly tested and monitored his jump impulse using a simple app that he downloaded on his phone, tracking his progress to ensure we were heading in the right direction. Our goal was clear: to increase his jump net impulse by 25 Ns, which we knew would result in a 3-4 mph increase in clubhead speed, translating to an extra 10-12 yards off the tee.
With this focused approach, the results were dramatic. His clubhead speed and driving distance skyrocketed, giving him the competitive edge he’d been chasing. He wasn’t just back in the game—he was playing better than ever, driving with newfound confidence and leaving his competitors behind.
Better than ever
Now, he’s injury-free, driving the ball farther, and competing with confidence. The frustration is gone, and the game feels fun again all from a few hours of training per week.
His journey (and many others like him) inspired the system I’ve developed—a proven roadmap for competitive golfers who want to eliminate pain, build explosive power, and enhance performance.
Instead of relying on trial and error, you can follow a structured, evidence-based approach designed to get results faster and more efficiently than figuring it out alone.
If you’re ready to unlock your best game, I’m here to guide you with The Champion’s Protocol. The choice is yours—keep struggling with the same pain and limitations, or take the first step toward a stronger, more powerful, and pain-free golf game.
His journey (and many others like him) inspired the system I’ve developed—a proven roadmap for competitive golfers who want to eliminate pain, build explosive power, and enhance performance.
Instead of relying on trial and error, you can follow a structured, evidence-based approach designed to get results faster and more efficiently than figuring it out alone.
If you’re ready to unlock your best game, I’m here to guide you with The Champion’s Protocol. The choice is yours—keep struggling with the same pain and limitations, or take the first step toward a stronger, more powerful, and pain-free golf game.
The Evolution of My Approach to Golf Performance
The Evolution of My Approach to Golf Performance
Don’t let my youthful good looks fool you, I’ve been at this a long time! I’ve been working with golf athletes for over 20 years, and throughout this time, I’ve been constantly updating and refining the approach that informs the Champions Protocol as it is today.
The Champions Protocol is grounded in the philosophy that while a research backed approach to training is important, it is only as good as the results it produces in the real world. The best results- the kind that drastically reduces pain and improves performance in a short space of time- aren’t just the product of research, but also applied, real world training experience, and a highly individualised approach that puts the athlete at the centre.
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.
The Champions Protocol is grounded in the philosophy that while a research backed approach to training is important, it is only as good as the results it produces in the real world. The best results- the kind that drastically reduces pain and improves performance in a short space of time- aren’t just the product of research, but also applied, real world training experience, and a highly individualised approach that puts the athlete at the centre.
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.
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
1. The Performance-Impact Model
When I first started working with golfers, my primary focus was sports medicine—hitting the big rocks of enhancing joint mobility, balance, and movement control, guided by my background in kinesiology.
I believed optimizing movement mechanics was the key to both injury prevention and peak performance. While this foundation was valuable, I soon realized it was only part of the equation.
As I worked with more competitive golfers, I saw that strength and power were the driving factors behind performance gains. I adapted my methods to address these key qualities, creating individualized programs that not only prevented injury but also boosted strength and explosive power. A foundation of healthy movement wasn’t enough, eventually you need to put some horsepower behind it!
This approach was further refined through The Probability of Performance-Impact Model, developed by the European Tour Performance Institute. It provides a research-backed, structured method for maximizing performance while minimizing injury risk.
The model identifies five key areas of focus for golfers:
Availability – Ensuring athletes remain injury-free and physically available to practice and compete. Availability is the foundation, as you can’t improve if you’re sidelined.
Readiness – Monitoring fatigue, recovery, and general preparedness for competition. Readiness ensures that athletes can perform consistently at a high level.
Mechanics – Optimizing movement patterns, posture, and balance to improve swing efficiency and reduce injury risk.
Clubhead Speed – Building raw power and strength to increase clubhead speed, which correlates directly with driving distance and performance.
Consistency of Strike – Improving precision and control to deliver repeatable, consistent ball contact for accuracy and distance control.
By aligning my coaching approach with this model, I’ve been able to help golfers focus on what truly matters for their game. This structured framework keeps the process intentional and prioritized, allowing us to not only enhance clubhead speed and strength but also ensure long-term durability.
I believed optimizing movement mechanics was the key to both injury prevention and peak performance. While this foundation was valuable, I soon realized it was only part of the equation.
As I worked with more competitive golfers, I saw that strength and power were the driving factors behind performance gains. I adapted my methods to address these key qualities, creating individualized programs that not only prevented injury but also boosted strength and explosive power. A foundation of healthy movement wasn’t enough, eventually you need to put some horsepower behind it!
This approach was further refined through The Probability of Performance-Impact Model, developed by the European Tour Performance Institute. It provides a research-backed, structured method for maximizing performance while minimizing injury risk.
The model identifies five key areas of focus for golfers:
Availability – Ensuring athletes remain injury-free and physically available to practice and compete. Availability is the foundation, as you can’t improve if you’re sidelined.
Readiness – Monitoring fatigue, recovery, and general preparedness for competition. Readiness ensures that athletes can perform consistently at a high level.
Mechanics – Optimizing movement patterns, posture, and balance to improve swing efficiency and reduce injury risk.
Clubhead Speed – Building raw power and strength to increase clubhead speed, which correlates directly with driving distance and performance.
Consistency of Strike – Improving precision and control to deliver repeatable, consistent ball contact for accuracy and distance control.
By aligning my coaching approach with this model, I’ve been able to help golfers focus on what truly matters for their game. This structured framework keeps the process intentional and prioritized, allowing us to not only enhance clubhead speed and strength but also ensure long-term durability.
2. Rethinking pain and injury
2. Rethinking pain and injury
Early in my career, I believed rest and avoiding load were the safest approaches to injury recovery. If a golfer had pain, my instinct was to protect the area, limit movement, and let it heal. After all, pain is a sign to the brain and body that something is wrong, right? If you’re training and feeling pain, you’re only going to worsen whatever damage is already there.
The problem? All the time you’re not moving, not training, not loading, you’re making yourself weaker and more fragile, lowering the bar to injure yourself when you come back.
It turns out that pain is much more complex than just reflecting what is going on at the level of our bones, muscles, tendons and joints. Sure, structural integrity and maintaining healthy tissues are an important part of remaining pain free, but I learned that a whole host of other factors can have a profound impact on how we pain and how much.
Things like our beliefs, our expectations, social factors, how often and how well we move, the list goes on. I learned to view pain more as a protective mechanism generated by the brain rather than a pure representation of damage occurring somewhere in the body.
I learned that as long as we aren’t actively aggravating or damaging the site of the injury, we can actually train around and through pain. Not only will this allow us to retain previous training gains, we can actually continue to progress AND speed up recovery and lower pain in the process. It’s almost like we have to train and move to convince the brain that movement is safe and it can let the brakes off a little.
By shifting from avoiding stress to managing it intelligently, I saw dramatic improvements in the golfers I worked with.
This shift in belief transformed the way I approach injury prevention and performance training. Instead of telling golfers to rest and hope for the best, I help them build durable, high-performing bodies that can handle the demands of golf—so they can play pain-free and perform at their peak.
The problem? All the time you’re not moving, not training, not loading, you’re making yourself weaker and more fragile, lowering the bar to injure yourself when you come back.
It turns out that pain is much more complex than just reflecting what is going on at the level of our bones, muscles, tendons and joints. Sure, structural integrity and maintaining healthy tissues are an important part of remaining pain free, but I learned that a whole host of other factors can have a profound impact on how we pain and how much.
Things like our beliefs, our expectations, social factors, how often and how well we move, the list goes on. I learned to view pain more as a protective mechanism generated by the brain rather than a pure representation of damage occurring somewhere in the body.
I learned that as long as we aren’t actively aggravating or damaging the site of the injury, we can actually train around and through pain. Not only will this allow us to retain previous training gains, we can actually continue to progress AND speed up recovery and lower pain in the process. It’s almost like we have to train and move to convince the brain that movement is safe and it can let the brakes off a little.
By shifting from avoiding stress to managing it intelligently, I saw dramatic improvements in the golfers I worked with.
- Faster recovery times—instead of months of rest, they stayed active and returned stronger.
- Fewer recurring injuries—continuing to train and finding appropriate ways to keep loading even when they felt pain or discomfort, they became more resilient and could handle the demands of golf without breaking down.
- Improved performance—many not only eliminated pain but also increased clubhead speed, endurance, and shot consistency despite managing previous pains or injuries.
This shift in belief transformed the way I approach injury prevention and performance training. Instead of telling golfers to rest and hope for the best, I help them build durable, high-performing bodies that can handle the demands of golf—so they can play pain-free and perform at their peak.
3. Understanding the synergy between the course and the weight room
3. Understanding the synergy between the course and the weight room
“Don't lift heavy weights. You'll just get stiff and it will ruin your swing.”
The idea that heavy lifting in the weight room is detrimental to sports performance is common in all sports, but specially pervasive in sports with fine movement skills like golf.
It's true that golf is a highly technical sport and that maintaining swing mechanics can have a profound impact on both performance and robustness to injury. For this reason the old school approach to golf training was to avoid the weight room like the plague, and rely exclusively on the course or driving range to improve performance.
However as more research has become available, it's become more and more obvious that the traditional logic is hurting rather than helping golf performance. Here's why:
1. It turns out the biggest predictor of injuries in golf is acute workload- sudden spikes in how much, how hard or how often we work. Inside the Champions protocol we attacked this equation from both sides - sensibly managing workload in training and competition, but just as importantly by raising work capacity in the weight room. The more we can build lean muscle, maximal and explosive strength, range of motion and conditioning (none of which are built on the course), the better we’ll be able to handle whatever workload we impose on the body via golf. More capacity = more time on the course = faster improvements in your golf game.
2. The modern game of golf DEMANDS strength and power. There are just hard barriers to achieving certain scores on certain courses. If you want to get to the green in X shots, you have to be able to hit the ball Y yards, no ifs ands or buts. Once you’ve cemented your swing, the ONLY way you’re going to get there is by striking the ball with more force, which requires more speed, power and strength. The kind of overload that produces these adaptations is not found on a golf course, it’s found under a heavy load in the weight room. The recent performances of guys like Brooks Koepka, Dustin Johnson and Bryson DeChambeau should be instructive about just how useful heavy lifting can be to golf performance.
3. Deficits in work capacity, strength, and mobility are often the real culprits behind recurring injuries. Developing these physical qualities is essential for handling the physical demands of golf safely and efficiently, and we can’t achieve these adaptations by continuing to feed into the highly repetitive and asymmetrical action of the swing. It’s counterintuitive, but only by getting off the course and into the gym, and working under loads and through ranges and directions not seen in the sport can we produce the kind of adaptations that lower injury and pain.
Since adopting an approach to training that correctly understands the synergistic effects between the sport and the weight room, my golfers have experienced significant improvements:
The idea that heavy lifting in the weight room is detrimental to sports performance is common in all sports, but specially pervasive in sports with fine movement skills like golf.
It's true that golf is a highly technical sport and that maintaining swing mechanics can have a profound impact on both performance and robustness to injury. For this reason the old school approach to golf training was to avoid the weight room like the plague, and rely exclusively on the course or driving range to improve performance.
However as more research has become available, it's become more and more obvious that the traditional logic is hurting rather than helping golf performance. Here's why:
1. It turns out the biggest predictor of injuries in golf is acute workload- sudden spikes in how much, how hard or how often we work. Inside the Champions protocol we attacked this equation from both sides - sensibly managing workload in training and competition, but just as importantly by raising work capacity in the weight room. The more we can build lean muscle, maximal and explosive strength, range of motion and conditioning (none of which are built on the course), the better we’ll be able to handle whatever workload we impose on the body via golf. More capacity = more time on the course = faster improvements in your golf game.
2. The modern game of golf DEMANDS strength and power. There are just hard barriers to achieving certain scores on certain courses. If you want to get to the green in X shots, you have to be able to hit the ball Y yards, no ifs ands or buts. Once you’ve cemented your swing, the ONLY way you’re going to get there is by striking the ball with more force, which requires more speed, power and strength. The kind of overload that produces these adaptations is not found on a golf course, it’s found under a heavy load in the weight room. The recent performances of guys like Brooks Koepka, Dustin Johnson and Bryson DeChambeau should be instructive about just how useful heavy lifting can be to golf performance.
3. Deficits in work capacity, strength, and mobility are often the real culprits behind recurring injuries. Developing these physical qualities is essential for handling the physical demands of golf safely and efficiently, and we can’t achieve these adaptations by continuing to feed into the highly repetitive and asymmetrical action of the swing. It’s counterintuitive, but only by getting off the course and into the gym, and working under loads and through ranges and directions not seen in the sport can we produce the kind of adaptations that lower injury and pain.
Since adopting an approach to training that correctly understands the synergistic effects between the sport and the weight room, my golfers have experienced significant improvements:
- Improved performance- higher club head speed and driving distance.
- Increased confidence in their bodies—knowing they could handle discomfort without fear of reinjury.
- Pain-free performance—with greater strength, durability, and resilience on the course.
How The Champion's Protocol Unlocks Your Full Potential
The Champion's Protocol is the product of over twenty years of research, application, learning and iteration. As a client of the program, we'll work together to attack your golf performance and unlock pain free movement from every angle, including but not limited to:
Availability
Every golfer has unique needs, but without availability, nothing else matters—you can’t compete, win tournaments, or earn money if you’re injured.
Research shows that the majority of golf injuries stem from workload mismanagement, often categorized as overuse injuries.
A structured strength and conditioning (S&C) program—including resistance training, mobility work, and recovery strategies—reduces these risks, keeping you healthy and competition-ready.
Research shows that the majority of golf injuries stem from workload mismanagement, often categorized as overuse injuries.
A structured strength and conditioning (S&C) program—including resistance training, mobility work, and recovery strategies—reduces these risks, keeping you healthy and competition-ready.
Readiness & Durability: Sustaining High Performance
Once availability is secured, the next priority is ensuring you are not just injury-free but also physically primed for peak performance.
The demands of frequent travel, long tournaments, and high practice volumes can lead to fatigue, jet lag, and cumulative wear and tear, all of which hinder performance.
A well-structured training program enhances resilience, speeds up recovery, and sustains performance throughout the season. When you are healthier and feel better more often, you can compete at your best with greater consistency.
The demands of frequent travel, long tournaments, and high practice volumes can lead to fatigue, jet lag, and cumulative wear and tear, all of which hinder performance.
A well-structured training program enhances resilience, speeds up recovery, and sustains performance throughout the season. When you are healthier and feel better more often, you can compete at your best with greater consistency.
Mechanics (Minimized Stress)
Your ability to efficiently absorb and distribute forces during the swing is critical for both performance and injury prevention.
Strength and mobility training create a more robust body, enabling you to handle the high rotational forces of the swing without placing excessive strain on your joints and muscles.
Optimizing movement mechanics reduces the risk of overuse injuries and promotes a more repeatable, stress-free swing.
Strength and mobility training create a more robust body, enabling you to handle the high rotational forces of the swing without placing excessive strain on your joints and muscles.
Optimizing movement mechanics reduces the risk of overuse injuries and promotes a more repeatable, stress-free swing.
Clubhead Speed
Clubhead speed directly influences ball speed and driving distance—two key performance factors in modern golf. Research consistently demonstrates that structured strength and power training leads to measurable increases in CHS.
By improving maximal strength, explosive power, and mobility, you’ll be able to generate greater force and swing the club faster while maintaining control, leading to longer, more effective drives.
By improving maximal strength, explosive power, and mobility, you’ll be able to generate greater force and swing the club faster while maintaining control, leading to longer, more effective drives.
Consistency of Strike
Consistency in ball-striking is critical for precision and shot-making. Physical training improves coordination, movement efficiency, and fatigue resistance, all of which contribute to a more repeatable swing.
By enhancing strength, stability, and neuromuscular control, you can maintain high-level consistency across rounds and throughout the season.
By enhancing strength, stability, and neuromuscular control, you can maintain high-level consistency across rounds and throughout the season.
Maximizing Performance Through an Evidence-Based Approach
Maximizing Performance Through an Evidence-Based Approach
The Champion’s Protocol ensures training is tailored to each golfer’s goals, physical condition, and playing style. Some players may need to emphasize power development, while others require improvements in durability or movement efficiency.
By following this structured, research-backed approach, golfers can invest their training time into strategies that deliver the highest performance returns—keeping them healthy, improving their game, and allowing them to compete at the highest level.
Here's what you can expect when you become a client of The Champion's Protocol:
First, we'll begin with a comprehensive assessment where I’ll analyze your movement, mobility and strength to build a fully customized plan.
Next up is the Tee-Off Strategy Call (Live via Zoom/FaceTime): We’ll meet for our first 1-on-1 session to complete your assessment, discuss your goals, and lay the foundation for your success.
Based on your assessment and our call, I'll then devise your personalized training & rehab Plan: Your personalized program will be delivered through Trainerize, complete with video demonstrations, progress tracking, and step-by-step guidance for all aspects.
Now we're into training. Your training includes live 1-on-1 Zoom or FaceTime sessions, where I’ll provide real-time coaching, correct movement patterns, and ensure you’re executing everything at the highest level. Every rep is supervised and coached.
Finally, as a client of The Champion's Protocol you'll receive comprehensive support: Outside of our sessions, you’ll have direct access to me for feedback, video reviews, and strategic modifications to keep you progressing. Whatever you need to achieve maximum results.
Based on your assessment and our call, I'll then devise your personalized training & rehab Plan: Your personalized program will be delivered through Trainerize, complete with video demonstrations, progress tracking, and step-by-step guidance for all aspects.
Now we're into training. Your training includes live 1-on-1 Zoom or FaceTime sessions, where I’ll provide real-time coaching, correct movement patterns, and ensure you’re executing everything at the highest level. Every rep is supervised and coached.
Finally, as a client of The Champion's Protocol you'll receive comprehensive support: Outside of our sessions, you’ll have direct access to me for feedback, video reviews, and strategic modifications to keep you progressing. Whatever you need to achieve maximum results.
The Champion's Protocol is the fast track to:
The Champion's Protocol is the fast track to:
Client Success Stories
Client Success Stories
What is it like to work with you? What kinds of results do your clients achieve? How do you alleviate pains or problems that they might have experienced working with other people or by themselves? Add rows as needed below- use every good case study or testimonial you have for this particular service. There is no upper limit.
"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
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Frequently Asked Questions
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:
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.
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.
Pain? Or Progress?
Pain? Or Progress?
If you've read this far, I'm guessing you're in pain, or frustrated with your lack of progress on the course, or both.
Are you ready to invest in your athletic future and make a change? Or will it be more of the same pain ridden golf, the same generic online programming, the same "wrapped in cotton wool" training that does nothing for you?
If a visit to the surgeons office or the physical therapist is in your future, let's work together and make a change now. Invest just a fraction of the time and money in your training now with The Champion's Protocol so you can get back to your best- moving athletically and pain free, fully enjoying your golf in the years to come.
To see if The Champion's Protocol is right for you and if we'd be a good fit working together, click the button below and book a no obligation call with me at a time that is convenient for you. I look forward to speaking with you.
Are you ready to invest in your athletic future and make a change? Or will it be more of the same pain ridden golf, the same generic online programming, the same "wrapped in cotton wool" training that does nothing for you?
If a visit to the surgeons office or the physical therapist is in your future, let's work together and make a change now. Invest just a fraction of the time and money in your training now with The Champion's Protocol so you can get back to your best- moving athletically and pain free, fully enjoying your golf in the years to come.
To see if The Champion's Protocol is right for you and if we'd be a good fit working together, click the button below and book a no obligation call with me at a time that is convenient for you. I look forward to speaking with you.