A New 4-Week Workout Plan Every Month.

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. 

Insanely simple.

1.

GET INSTANT ACCESS

Get instant access to the Monthly Workout Blueprint program in the 18STRONG Membership App with follow-along videos, in-app tracking and messaging. 

2.

FOLLOW THE STEP-BY-STEP PROGRAM

All of the instructions you need to get started and track your progress.  You just show up and do the work laid out in front of you.

3.

GET RESULTS

Play the game with maximum confidence as you boost your mobility, speed, power, distance, balance, stamina, rotation and injury-prevention. 

Don't choose. Have it all.

PLAY YOUR BEST

You’ll feel like the golf gods came down and struck you with a magic lightning bolt that grants you all the powers to execute any shot – mobility, power, distance, speed, control and injury-prevention.  

FEEL YOUR BEST

Your confidence will skyrocket because your body feels like you turned back the clock to your ache-free younger days when you played and felt strong, loose, limber and free.  

LOOK YOUR BEST

You’ll open your closet to a rack full of clothes that perfectly fit your lean, athletic, muscular physique.  The first thing you put on always looks great.

We know how it feels to struggle.

We've Been Helping Golfers Just Like You For 13 Years

“I just wanted to take a minute to thank you for making me feel 20 years younger! 

Not only is my golf game getting better, but my mobility and strength is better than it has been in 20+ years.” 

Bob P. 

“Thank you 🙏 for the program and the guidance. When I found 18STRONG, I knew it was what I was looking for and had probably needed for the last 15 years.

You can’t do life on you’re own. You need a team.  #18STRONG is the team I was searching for.

Y’all have been a gift in my life, and I plan on bugging the s*** out of my friends and family as I sing the praises of 18STRONG.” 

Matt G. 

“You provide all of the materials that I need to get back into the swing of things, and most importantly, just tell me how to do it.

Do these exercises on this day, these exercises on this day, and rest here.  All I have to do is follow the checklists.” 

Jeff H.

“AWESOME…..your ASAP customer service is 10 star…….see you on the inside soon.” 

Joe B. 

“Loving the program (very excited about the mobility drills) and looking forward to improving my scores with your Blueprint for Awesomeness.” 

Terry B. 

“I’ve been following the program for 3 weeks so far, and I have noticed significant changes to my speed and stability.

My club head speed has increased by 5-10mph, and I feel much stronger in my legs, core & hips.” 

Andrew N. 

FREQUENTLY ASKED QUESTIONS

YES! There are form videos of every exercise in each workout you can simply tap on. Form is extremely important and is crucial to being able to progressively overload and stay injury-free!

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. 

 

  1. DUMBBELLS – We recommend a variety if possible, ranging from 5-40 lbs, but the specific amounts will depend on your fitness level.
  2. RESISTANCE BANDS – (Substitute for the cable machine) – The resistance also depends on your fitness level. Long loop bands are the most versatile as you can even keep one in your bag for your warm-up routine – also included in the app.
  3. SWISS/YOGA/EXERCISE BALL – (Substitute for a bench) – We recommend a 75 cm ball as it suitable for just about every height golfer. Although we don’t recommend it, one of our clients used his piano bench during lockdown, so you can also get creative.
  4. OPTIONAL – Kettlebells, barbell, jump rope, cardio machine

18STRONG workouts are designed for golfers who have a number of time commitments, so each takes between 40-60 minutes. 

We understand that our golfers are busy, so we keep the weekly time commitment to about 5 hours.  If you’d like to do more, please remember your body needs to recover, so don’t overdo it. 

A New 4-Week Workout Plan Every Month.

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. 

Insanely simple.

1. GET INSTANT ACCESS

Get instant access to the Monthly Workout Blueprint program in the 18STRONG Membership App with follow-along videos, in-app tracking and messaging. 

2. FOLLOW THE STEP-BY-STEP PROGRAM

All of the instructions you need to get started and track your progress.  You just show up and do the work laid out in front of you.

GET RESULTS

Play the game with maximum confidence as you boost your mobility, speed, power, distance, balance, stamina, rotation and injury-prevention. 

Don't choose. Have it all.

PLAY YOUR BEST

You’ll feel like the golf gods came down and struck you with a magic lightning bolt that grants you all the powers to execute any shot – mobility, power, distance, speed, control and injury-prevention.  

FEEL YOUR BEST

Your confidence will skyrocket because your body feels like you turned back the clock to your ache-free younger days when you played and felt strong, loose, limber and free.  

LOOK YOUR BEST

You’ll open your closet to a rack full of clothes that perfectly fit your lean, athletic, muscular physique.  The first thing you put on always looks great.

We know how it feels to struggle.

We've Been Helping Golfers Just Like You For 13 Years

“I just wanted to take a minute to thank you for making me feel 20 years younger! 

Not only is my golf game getting better, but my mobility and strength is better than it has been in 20+ years.” 

Bob P. 

“Thank you 🙏 for the program and the guidance. When I found 18STRONG, I knew it was what I was looking for and had probably needed for the last 15 years.

You can’t do life on you’re own. You need a team.  #18STRONG is the team I was searching for.

Y’all have been a gift in my life, and I plan on bugging the s*** out of my friends and family as I sing the praises of 18STRONG.” 

Matt G. 

“You provide all of the materials that I need to get back into the swing of things, and most importantly, just tell me how to do it.

Do these exercises on this day, these exercises on this day, and rest here.  All I have to do is follow the checklists.” 

Jeff H.

“AWESOME…..your ASAP customer service is 10 star…….see you on the inside soon.” 

Joe B. 

“Loving the program (very excited about the mobility drills) and looking forward to improving my scores with your Blueprint for Awesomeness.” 

Terry B. 

“I’ve been following the program for 3 weeks so far, and I have noticed significant changes to my speed and stability.

My club head speed has increased by 5-10mph, and I feel much stronger in my legs, core & hips.” 

Andrew N. 

FREQUENTLY ASKED QUESTIONS

YES! There are form videos of every exercise in each workout you can simply tap on. Form is extremely important and is crucial to being able to progressively overload and stay injury-free!

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. 

 

  1. DUMBBELLS – We recommend a variety if possible, ranging from 5-40 lbs, but the specific amounts will depend on your fitness level.
  2. RESISTANCE BANDS – (Substitute for the cable machine) – The resistance also depends on your fitness level. Long loop bands are the most versatile as you can even keep one in your bag for your warm-up routine – also included in the app.
  3. SWISS/YOGA/EXERCISE BALL – (Substitute for a bench) – We recommend a 75 cm ball as it suitable for just about every height golfer. Although we don’t recommend it, one of our clients used his piano bench during lockdown, so you can also get creative.
  4. OPTIONAL – Kettlebells, barbell, jump rope, cardio machine

18STRONG workouts are designed for golfers who have a number of time commitments, so each takes between 40-60 minutes. 

We understand that our golfers are busy, so we keep the weekly time commitment to about 5 hours.  If you’d like to do more, please remember your body needs to recover, so don’t overdo it.