125: The 'I Don't Have Time' Myth: How to Fit Golf Fitness Into a Busy Life

"I'd love to start, but I'm just too busy." It's the most common reason golfers put off taking care of their body, and in this episode Shaun challenges it head on. You don't have a time problem. You have a priority problem. Here's why the time is already there, and how to use it.In this episode:Why "too busy" is almost never the real reasonHow much training a tailored program actually takes (less than you think)Why a targeted plan saves time instead of costing itThe real cost of doing nothing: lost yards, more pain, less golfHow to build the habit during the busiest season of your lifeIf "I don't have time" has been your reason for waiting, start by finding out where your body stands. Take the free: Self AssessmentHave questions, feedback or suggestions for future episode? Click here to send me a text!

If your golf swing falls apart right after you start training your body, that might be the best sign you are finally on the right track.In this episode we go deep with Dr. Russ Manalastas, physical therapist, 20-year strength coach, and owner of MANA Performance Therapy in Rochester, New York. Russ works with golfers, hockey players, and baseball athletes, serves as the head PT for Cobblestone Creek Country Club, and uses force plates, 3D motion capture, and power profiling to figure out exactly where a golfer is leaking distance. This is the kind of nerdy, mechanism-first conversation we rarely get to have out loud, and we unpack all of it.We get into why being strong does not automatically make you fast (the downswing happens in about 250 milliseconds, faster than you can produce peak force), why lead leg ground reaction force timing separates tour pros from recreational golfers, and why so many players are late to the ground. Russ explains why flexibility is lower on the priority list than most golfers think, why swinging on a BOSU ball is mostly wasted effort, and the three biggest mistakes the golf fitness industry keeps making, including the speed-stick protocols quietly wrecking people's backs.If you have ever wanted to understand the why behind training for distance and pain-free golf, this one is a masterclass.Connect with Russ on Instagram @manaperformance and @russ.dpt, on YouTube at MANA Golf Performance, or at www.manaperformancetherapy.comWant to find out where your body is holding your game back? Take our free mobility self-assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFollow Shaun: https://www.instagram.com/shaun.diachkoff/ Learn more: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

Most golfers think their blow-up holes are bad luck. Alex Huang has spent 18 years proving otherwise.In this episode we sit down with Alex Huang, co-founder of Decade Golf and the analytical mind behind the system used by Bryson DeChambeau, Will Zalatoris, and dozens of LPGA, Epson Tour, and college players. Before golf, Alex spent nearly two decades in professional poker, and he brings that same cold, objective decision-making lens to how we should be playing the game.We get into why "blow-up golf is just tilt in different clothing," and how the emotional spiral that wrecks poker players is the exact same one that turns a 15-foot birdie putt into a walk-off bogey. Alex breaks down why front pins are the most dangerous pins on any course (and why he lies to his players about yardages to fix it), why firing at flags is a trap even Scottie Scheffler avoids, and the brutal math behind laying up with a 3-wood.You will also hear the Oakmont putting data that explains why speed control quietly wins tournaments, why bogey avoidance beats chasing birdies, and the one billboard message Alex would put on every driving range in the world.If you have ever wanted to think your way around a course like a tour pro, this one is essential listening.Connect with Alex on Instagram @alexhuanggolf and follow Decade Golf @decade_golfWant to find out where your body is holding your game back? Take our free mobility self-assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFollow Shaun: https://www.instagram.com/shaun.diachkoff/ Learn more: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun makes the case for why having a physical therapist or golf fitness professional isn't a luxury it's the single most impactful addition to any golfer's toolkit, and the one that nearly everyone is missing.What you'll learn:The misconception that physical therapy is only for injured people — and why the proactive model is where the real value livesThe car service analogy: you change the oil before the engine seizes, you rotate the tires before they blow out — so why do you wait until your body breaks before you have someone look at it?What a proactive evaluation looks like: assessing your rotary centers, identifying restrictions and weaknesses, spotting the ticking time bomb before it explodes, and building a targeted plan to defuse itThe "life happens" factor: vacations, holidays, work stress, time off — everyone falls off at some point. Having a professional who can reassess, identify where you've regressed, and adjust the plan gets you back on track in a fraction of the time it would take on your ownThe data behind it: golfers who have a professional guiding their physical preparation play longer, play better, and have fewer injuries than golfers who go it aloneWhat to demand from your professional: assessment-based, data-driven, measurable results, regular retesting, and willingness to set expectationsWhy this investment pays for itself: more rounds played, greater enjoyment, fewer injuries, and years — potentially decades — added to your golf careerWhether you work with Fairway Performance or someone else, the standard is the same: find someone who assesses, measures, and proves resultsKey takeaway: The best golfers don't wait for something to break. They have someone in their corner who spots problems before they become injuries, keeps them accountable, and gets them back on track when life interrupts. That's not a luxury. That's how you play this game for the rest of your life.Resources mentioned:Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFairway Performance website: https://www.fairwayperformance.comEpisode 117 — How to Know If Your Golf Fitness Program Is Actually WorkingConnect with Shaun:Instagram: https://www.instagram.com/shaun.diachkoff/Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun reframes core training for golfers — moving away from the sit-up-and-plank mentality and toward the two core functions that actually transfer to the golf swing.What you'll learn:The core has six functions, not one. Most golfers only train flexion (crunches/sit-ups) and maybe isometric holds (planks). That covers two out of six — and neither is the most important for golf.The six core functions broken down: Flexion — the crunch movementExtension — arching the backLateral flexion — side bendingAnti-rotation — resisting being turnedRotational power — producing explosive rotational forceResisting extension — preventing the back from arching under loadWhy anti-rotation is critical for golf: it's what keeps your lower body stable while your upper body winds in the backswing. Without it, energy leaks out of the system and you lose power.Why rotational power is what generates the explosive force that becomes club head speed through impactThe best anti-rotation exercises for golfers: Pallof presses, cable anti-rotation holds, single-arm carries, single-arm pressesThe best rotational power exercises for golfers: cable chops, medicine ball rotational throws, landmine rotationsWhy big compound movements (squats, deadlifts, single-arm presses) already train the core significantly — if you're squatting heavy, your core is working overtime to stabilize your spineThe 5-minute add-on: two sets of Pallof presses + two sets of cable rotations at the end of any workout. Takes three minutes. Cumulative benefit over time is real.Why sit-ups aren't "bad" — they're just incomplete and don't address the core demands of the golf swingKey takeaway: Train your core for what it actually needs to do in the golf swing. Not just flexion. Anti-rotation and rotational power are the two functions that matter most — and most golfers are completely neglecting them.Resources mentioned:Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFairway Performance website: https://www.fairwayperformance.comEpisode 118 — Lifting Heavy Won't Make You Stiff: 3 Strength Training Myths BustedConnect with Shaun:Instagram: https://www.instagram.com/shaun.diachkoff/Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun goes deep on the single most important area of the body for golfers the hips and breaks down exactly why they matter, what goes wrong, and how to fix them.What you'll learn:Why the hips are the #1 area Shaun would fix on every golfer if he could only pick oneInternal rotation vs external rotation: what each movement is and when each hip needs each one during the swingTrail hip in the backswing: needs external rotation to load properly — without it, the backswing gets cut short or the low back compensatesLead hip through impact: needs rapid internal rotation to rotate through the ball — this is where the power livesWhy limited lead hip internal rotation is the most common restriction across thousands of assessments at Fairway PerformanceThe two consequences of restricted lead hip IR: neurological deceleration (the body slams on the brakes before impact) or compensation (low back extension, lateral slide, early extension, standing up through the ball)Why pain on the side of the restricted hip is a telltale sign — right-handed golfer with a locked-up left hip will typically feel pain on the left side of the low backThe sitting epidemic: why your hips are tight because of lifestyle, not genetics — desk work, driving, and inactivity lock down the hip capsule and surrounding musclesThe three-step fix: Tissue work — glutes, hip flexors, adductors, deep rotators (piriformis). Lacrosse ball, foam roller, or hands-on physical therapyMobility drills — 90-90 stretches, hip CARs (controlled articular rotations), seated internal rotation work. Active, not passiveStrengthen in new ranges — squats, lunges, single-leg work, deadlifts and RDLs through full ROM to lock in mobility gainsReal results: golfers going from 20 degrees of hip internal rotation to 40-45 degrees in 4-6 weeks of consistent targeted workTime investment: 10-15 minutes a day is enough to see significant changesWhy strengthening the new range is the piece most people miss — without it, the mobility tightens right back upKey takeaway: The hips are the engine. If the engine doesn't work, nothing works. Take care of your hips and your hips will take care of your golf game.Resources mentioned:Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessmentFairway Performance website: https://www.fairwayperformance.comEpisode 109 — The #1 Reason Your Back Hurts After Golf: It's Not Your BackEpisode 113 — Your Elbow Pain Is Not an Elbow ProblemConnect with Shaun:Instagram: https://www.instagram.com/shaun.diachkoff/Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

Here's a question that sounds simple but I promise you most golfers can't answer it with confidence: is your golf fitness program actually working? Not "do you feel like it's working." Can you prove it? With data?Because a shocking number of golfers are putting in time going to the gym, doing stretches, following a program and have absolutely no idea whether any of it is making them better. They're guessing. And guessing with your time is one of the most expensive things you can do.In this episode I lay out exactly how to measure whether what you're doing is working, when to change course, and the standard you should hold any provider or program to.Here's what you'll learn:— Why you need a Day Zero — baselines for mobility, strength, power, and club head speed before anything else — Why golfers who track their speed every swing see dramatically better results than those who don't (9 out of 10 vs 2 out of 10) — How to hold your provider accountable — and the red flags that tell you they're guessing too — The accountability standard we use: 90 minutes a week, 85% workout completion, guaranteed results or it's on us — Why "I feel like it's working" is not good enough — and how to replace feelings with factsIf you're spending 30-45 minutes multiple days a week on a program, you deserve to know it's actually getting you somewhere.🔗 Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessment 📲 Follow on Instagram: https://www.instagram.com/shaun.diachkoff/ 🌐 Website: https://www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

There are three myths about strength training that are keeping golfers from doing the single most impactful thing they can do for their game. In this episode, I'm busting all three and I'm not holding back.Myth one: lifting heavy will make you stiff and hurt your swing. Myth two: golfers need to train completely differently than other athletes. Myth three: you need to constantly change your program or your body stops responding. All three are wrong. And believing any one of them is costing you distance, durability, and decades of great golf.Here's what you'll learn:— Why resistance training through full range of motion actually IMPROVES flexibility, not hurts it — The real cost of NOT strength training: roughly 10% club head speed loss per decade — about 100 yards gone by age 70 — Why squats, deadlifts, presses, and pulls are just as important for golfers as they are for any other athlete — The Bosu ball rant: why standing on unstable surfaces training rotation looks cool on Instagram but doesn't transfer to performance — The six foundational movement patterns every golfer should train — Why "muscle confusion" is a myth and the greats get great by repeating what works over and over again — Progressive overload and reps in reserve: two simple tools to know if what you're doing is actually working — Why the desire for a "new program" is usually just boredom, not a plateauIf you've been avoiding the weight room because you think it'll hurt your golf game, this episode is going to change your mind.🔗 Free Home Assessment: https://fairwayperformancevipcoaching.com/self-assessment📲 Instagram: @shaun.diachkoff  🌐 Website: www.fairwayperformance.comHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun breaks down the three most common pre-round warm-up mistakes that are costing golfers performance and increasing injury risk and what to do instead.What you'll learn:Mistake #1: Relying on static stretching as your warm-up. Holding stretches before explosive activity tells your muscles to lengthen and relax the opposite of what you want before generating speed and force. Research shows decreases in power output, reaction time, and force production after static stretching in isolation.Mistake #2: Thinking that hitting balls IS your warm-up. Hitting balls on the range is your warm-up to play. Your body needs a separate physical warm-up first dynamic movement and tissue work to get blood flowing, joints mobile, and muscles activated. Without it, you're asking cold, stiff tissue to perform at a high level from swing one.Mistake #3: Doing the same warm-up every single day. Your body is different today than yesterday. If you flew, sat at a desk for 10 hours, did heavy squats, or slept weird your body has different needs today. Your warm-up should be customized based on how your body is moving RIGHT NOW, not some generic routine you've done for a decade.Why dynamic warm-ups (leg swings, hip circles, trunk rotations, arm circles) prime the nervous system for performanceHow tissue work with a lacrosse ball or foam roller on restricted areas can dramatically improve how you feel from the first swingWhy your warm-up should look different from the guy next to you on the range his restrictions aren't your restrictionsThe power of reassessing every two weeks so you always know what your body needs5-7 minutes of targeted warm-up work is all it takes to feel like a completely different golfer on that first teeKey takeaway: There are two warm-ups one for your body and one for your golf game. Most golfers skip the first one entirely. Do both, in that order, customized to YOUR body on THAT day, and your front nine will transform.Resources mentioned:Free Home AssessmentFairway Performance website: www.fairwayperformance.comEpisode 109 — Why 95% of Golfers Are Ticking Time Bombs Instagram: @shaun.diachkoffHave questions, feedback or suggestions for future episode? Click here to send me a text!

In this episode, Shaun takes on one of the most hyped and most misunderstood trends in golf fitness: overspeed training. This isn't an anti-speed-training episode. It's a pro-doing-things-in-the-right-order episode.What you'll learn:Why speed training tools CAN work but only for about 5% of golfers who are physically ready for themThe two baseline requirements for safe speed training: adequate rotational mobility in all four rotary centers, and power output metrics that meet or exceed thresholds relative to current club head speedWhat happens when a "ticking time bomb" golfer grabs a speed stick the compensation patterns and injury risksThe bald tires analogy: why flooring it without the physical foundation is a recipe for disasterReal injuries caused by premature speed training: back injuries keeping golfers off the course for months, elbows requiring medical intervention, lingering shoulder issuesWhy the marketing around speed devices is compelling but misleading and how to see through itThe difference between case studies and actual science (control groups, blinding, large sample sizes)The grip strength trend: why the data across a very large sample shows no meaningful direct relationship between grip strength and club head speedHow to approach everything on social media with curiosity ask "how do we know?" and "show me the data"When speed training IS appropriate: after passing mobility screens, after building adequate strength and power, as the final layerWhy tracking speed every swing during training sessions dramatically improves results (9 out of 10 who track vs 2 out of 10 who don't)Key takeaway: Speed training is the cherry on top, not the whole sundae. Mobility first. Strength second. Speed last. Do it in that order and you'll gain speed safely and permanently. Skip the first two and you're rolling the dice with your body.Resources mentioned:Free Home AssessmentFairway Performance websiteEpisode 111 — The 3 Ways Every Golfer Can Add 10 Yards in 10 WeeksHave questions, feedback or suggestions for future episode? Click here to send me a text!