Put GRIP golf on your home screen
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Golf-specific fitness

Train for
your swing.

Take the GRIP screen, get matched to your programme, and build a body that plays better golf.

Already have an account?
Parent setup

Set up your child

You manage this profile and give consent — you won't be set up with a programme of your own. One young player is a Single Player membership; you can add more later.

Your child

GRIP golf Junior is for players aged 12–16. Ages 16+ can sign up as an adult.

Consent

A few quick questions

Let's set you up

This helps tailor your programme. You can change any of it later in your account.

You are
Your age
Gym equipment

This sets your starting programme — you can switch between bodyweight and gym any time.

Your handicap now
Your goal handicap

Junior data

How we handle junior profiles

Junior profiles are created and managed by a parent or guardian. A child doesn't have their own login and doesn't sign up themselves — the parent's account holds everything.

What we store about a junior
Their first name (or a nickname)✓
An age band (e.g. 13–14)✓
Movement-screen results & tier✓
Which workouts they've done✓
Email, photos, location, messagesNever
You're in control

We store this only to run the programme — to match the junior to the right workouts and track progress. As the parent, you can view, edit or delete the junior profile and all its data at any time from your account. Deleting the profile removes its data from the app.

Membership

Choose your membership

Unlock all 12 weeks. Cancel any time.

Golf Ready Integration Plan

Your GRIP screen

Score each test honestly from 0 to 3 across two sections — Mobility, then Strength & Power. Your total matches you to the right programme.

0 of 12 scored
Your result

You're in.

Here's where you start. You can redo the screen any time as you improve.

0
out of 36
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Your GRIP breakdown
Where will you train?

Pick your setup

You can change this any time from your account.

Home — bodyweight
Zero equipment, zero excuses. Train anywhere in 20–30 minutes. Ready now.
Gym Coming soon
Full equipment programme for when you're ready to load up and take it to the next level.
Mix of both
Bodyweight at home, gym sessions when you can get there. Best of both.
Your programme

—

Current week
Week 1
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Week 1

Work through these in order. Next week unlocks as you progress.

Your account

Profile

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Players

Switch between the players on your membership. One membership covers everyone on your account.

Your golf
Training location
Home

Bodyweight at home, in the gym, or a mix of both.

Your details
Age—
Sex—
Gym access—
GRIP screen
—
Functional breathing—
BOLT score—

Retake every 4–6 weeks. A rising score is proof your training is working.

Your progress

The proof it's working

Weight lifted per week
Biggest gains
Shop

The Grip Golf shop

Kit, equipment and reading picked by Will to back up your training. Opening soon.

Apparel
Available to order soon
Home gym equipment
Available to order soon
Recommended reading
Available to order soon
Support

Get in touch

Questions about your membership, the app, or your programme — we're here to help.

Email us

Send us a message and we'll get back to you within one working day.

hello@gripgolffitness.com

About Grip Golf Fitness

Built by Will McGibbon — PT, golfer, and certified Oxygen Advantage breathwork coach based in Galway, Ireland.

About

GRIP golf Fitness

Two minutes with Will on what this is and how it works.

Train for your swing.

Breathwork

Breathe better golf

Breathing is the most overlooked part of a golfer's game. These simple nasal-breathing drills help you stay composed over the ball and recover better between rounds. Build them in gradually — and always breathe within comfort.

On the course — composure
The Reset Breath
Settle the nerves before a pressure shot
~30 seconds · between shots
  1. Breathe in gently through your nose for about 4 seconds.
  2. Breathe out slowly through your nose for about 6 seconds.
  3. Repeat 3–4 times as you walk to the ball.
A longer out-breath than in-breath tips you toward calm — steadier hands and a clearer decision over the shot.
The Settle
Steady yourself over a tee shot or putt
~20–30 seconds · before the shot
  1. In through the nose for 4.
  2. Hold for 4.
  3. Out through the nose for 4.
  4. Hold for 4. Repeat once or twice.
Equal, controlled breathing narrows your focus to just the shot in front of you.
Pre-Round Warm-Up
Arrive on the first tee calm, not rushed
2–3 minutes · before you tee off
  1. Find a quiet spot near the first tee.
  2. Breathe light and slow, in and out through the nose, for 2–3 minutes.
  3. Let your shoulders drop and your breathing quieten.
Sets a calm baseline so the first-tee jitters have less to grab onto.
Recovery & durability
Nose Breathing
The habit everything else builds on
Ongoing · daily & in training
  1. Keep your mouth closed and breathe through your nose.
  2. Hold it during easy training, walking and through the day.
  3. If you have to open your mouth, you're working too hard — ease off.
Nasal breathing improves how well you use oxygen and makes recovery easier. It's the foundation of the rest.
Wind-Down Breathing
Switch off and sleep deeper
3–5 minutes · before bed
  1. Lying down, breathe gently through your nose.
  2. Make each out-breath a little longer than the in-breath.
  3. Keep it light and quiet for a few minutes.
Sleep is where your body actually adapts to the training — this helps you get more of it.
Post-Session Calm
Bring the body down after a workout
3–5 minutes · after training
  1. Sit or lie down somewhere comfortable.
  2. Breathe light and slow through the nose.
  3. Let the breath get quieter and softer as you go.
A faster return to calm means better recovery before your next session.

Go deeper with Oxygen Advantage

Will is a certified Oxygen Advantage instructor. Take your breathwork further with the OA app.

Link coming soon

Breathe within comfort at all times. If you feel light-headed, return to normal breathing. This is general guidance, not medical advice.