THE BEST DEAL
OF THE YEAR (EVER)...
EXPIRED!!!
For the first time (and maybe the last), we are reducing the price of the 18STRONG Membership App.
For a limited time, sign up for our Annual Plan (regularly priced $197/yr) for just $99/yr!
You get ALL of our training programs for one low price.
TOTAL BODY – DISTANCE – FAT LOSS – BODYWEIGHT – PRE-ROUND
THE BEST DEAL
OF THE YEAR (EVER)...
EXPIRED!!!
For the first time (and maybe the last), we are reducing the price of the 18STRONG Membership App.
For a limited time, sign up for our Annual Plan (regularly priced $197/yr) for just $99/yr!
You get ALL of our training programs for one low price.
TOTAL BODY – DISTANCE – FAT LOSS
– BODYWEIGHT – PRE-ROUND
HERE'S WHAT'S INCLUDED...
TOTAL BODY
WHO IS THIS FOR?
Golf Body Blueprint is our program for golfers who know their way around the gym and have been consistently training for at least the last 3-6 months, but haven’t seen their hard work translate into their best golf on the course.
It is a challenging, performance-based 8-week program (divided into two, 4-week phases) designed to fit into your busy schedule.
WHY NOT YOU? WHY NOT NOW?
PROGRAM FOCUS:
Build strength to increase mobility, speed, power, distance, balance, stamina, stability, rotation, and injury-prevention.
SKILL LEVEL:
Moderate to Advanced
TRAINING FREQUENCY
We have mapped everyday for you, but 3-5 days per week is going to yield quick and noticeable results.
REQUIRED EQUIPMENT
A commercial gym or well-equipped home gym will have all the required equipment, but all exercises have multiple body weight alternatives. We recommend dumbbells, resistance bands, an exercise ball, and optional kettlebells, barbell, jump rope, cardio machine can be helpful.
WHO IS THIS FOR?
Golf Body Blueprint – Activate is designed for the 45+ golfer who hasn’t been in the gym for a few years, or has little to no experience with weight training. The main goal is to build a strong foundation that helps you unlock your distance, power, mobility, and injury-prevention.
We designed Activate to be simple enough to adapt each exercise, no matter their level of expertise in the gym.
PROGRAM FOCUS:
Build strength, basics of posture, and move better – all things that are going to make an immediate impact on your game and how you get around every day.
SKILL LEVEL:
Beginner to Moderate
TRAINING FREQUENCY
We have mapped everyday for you, but 3-5 days per week is going to yield quick and noticeable results.
REQUIRED EQUIPMENT
A commercial gym or well-equipped home gym will have all the required equipment, but all exercises have multiple body weight alternatives. We recommend dumbbells, resistance bands, an exercise ball, and optional kettlebells, barbell, jump rope, cardio machine can be helpful.
WHO IS THIS FOR?
The Monthly Workout Blueprint is designed for golfers who want a brand-new workout plan every month to keep them engaged and challenge themselves with new exercises, disruptive sets, reps and rest periods…All those things that keep your brain interested and your body moving forward.
***Only available in the 18STRONG Membership App
PROGRAM FOCUS:
Build strength to increase mobility, speed, power, distance, balance, stamina, stability, rotation, and injury-prevention.
SKILL LEVEL:
Moderate to Advanced
TRAINING FREQUENCY
We have mapped everyday for you, but 3-5 days per week is going to yield quick and noticeable results.
REQUIRED EQUIPMENT
A commercial gym or well-equipped home gym will have all the required equipment, but all exercises have multiple body weight alternatives. We recommend dumbbells, resistance bands, an exercise ball, and optional kettlebells, barbell, jump rope, cardio machine can be helpful.
DISTANCE
WHO IS THIS FOR?
Hyper-Elastic Distance is designed for golfers who have lost some distance and want it back. Or, golfers who never had it, but know the power of shorter approaches.
We used to think that: Strength + Speed = DISTANCE
Now, the equation looks like this:
Strength + Speed + Hyper-Elasticity = MORE DISTANCE
By adding the force-multiplier (hyper-elasticity), we are able to train for more distance than ever!
PROGRAM FOCUS:
Increase driving distance by 20+ yards in the next 14 days
SKILL LEVEL:
Beginner to Advanced
TRAINING FREQUENCY
We have mapped out the next 14 days for you where you will do a maximum of 20 minutes most days.
***You can supplement your existing training program, or use this program on its own.
REQUIRED EQUIPMENT
You will need at least one medium exercise band, but we prefer you have both the light and medium bands -the bands allow us to do quick, multi-directional movements in different patterns as well as take advantage of the physical properties of a giant rubber band.
FAT LOSS
WHO IS THIS FOR?
Golfers face a unique challenge when it comes to fat loss because even reputable fat burning programs tend to rely on strategies and exercises that are dangerous to your body and can ruin your swing.
On the other hand, most golf training programs focus heavily on flexibility, which has very little effect on your body’s ability to burn fat.
So, we have created a fat burning program that also incorporates golf training so you not only turn your body into a fat burning furnace, but you make your game better at the same time.
PROGRAM FOCUS:
Build strong, lean, fat-burning muscle
SKILL LEVEL:
Beginner to Moderate
TRAINING FREQUENCY
We have mapped everyday for you, but 3-5 days per week is going to yield quick and noticeable results.
REQUIRED EQUIPMENT
A commercial gym or well-equipped home gym will have all the required equipment, but all exercises have multiple body weight alternatives. We recommend dumbbells, resistance bands, an exercise ball, and optional kettlebells, barbell, jump rope, cardio machine can be helpful.
BODYWEIGHT
WHO IS THIS FOR?
Golf Body Blueprint-Anywhere is designed for golfers who prefer to work out at home, on the road or anywhere they literally have a 5’X5′ area. Unlike our structured programs, the ANYWHERE program was designed to be much looser and adaptive.
Think of ANYWHERE as an a la carte style program where you can pick whichever workout(s) you want to do that day, week, or month. You can even combine some of them to make sure you are getting what you want most.
PROGRAM FOCUS:
Strength & Power, Movement & Flexibility, HIIT Circuits, Core “Add-Ons”
SKILL LEVEL:
Beginner to Advanced (you have the ability to increase resistance and modify reps to add difficulty)
TRAINING FREQUENCY
3-5 days per week will yield quick and noticeable results.
REQUIRED EQUIPMENT
2 resistance bands – we realize it would be great if you didn’t need any equipment for this program, but we simply felt that in order to truly give you a balanced workout and hit some of the most important muscles and movements needed to improve your body for golf, we simply had to include some exercises that required a resistance band.
PRE-ROUND
WHO IS THIS FOR?
It typically takes a golfer 4-5 holes to get their body warm. The Golfer’s Warm-Up Blueprint is designed for golfers who want to confidently step up to their drive on Tee #1 knowing their bodies are warmed-up and loose.
Warming up to play golf is different than warming up for every other sport. The Warm-Up Blueprint focuses on your “golf mobility” areas, so you’re maximizing your time and effort.
PROGRAM FOCUS:
Get your body loose, warm and fluid before your round.
SKILL LEVEL:
Beginner to Advanced
TRAINING FREQUENCY
Perform before every round.
REQUIRED EQUIPMENT
There are 5-minute, 15-minute, and at-home warm-up routines that require ZERO equipment. There is also a BONUS routine that does require an exercise band.