Online Program
Online Membership
The Premier Golf and Fitness online membership includes access to the list of programs below. More workouts will be added and made immediately available to you for no additional cost. Along with the workouts, you will have access to message the trainers with any questions you may have. Current Programs
1. Beginner program (4-6 weeks)
2. Level 1 strength training (6-8 weeks)
3. Level 2 strength training (6-8 weeks)
4. Hybrid (4-6 weeks)
5. Mobility
6. Pre-round routines
7. Junior workouts
$25/ Month
Single Purchase Programs
If you prefer to purchase our golf training programs individually rather than opting for a monthly membership, we've made all our programs available for separate purchases below.
Beginner Series
The series is meant for the player who is just starting to work out or if you have not worked out in some time. There are 3 workouts a week to be done over 4-6 weeks. This can also be a great workout to do during the season and a post-season 4 weeks of training before starting a strength phase.
Minimal equipment is needed for this series allowing you to do most of the work from home or on the road.
Message us through the app with any questions you may have as you progress through the program.
$25
Level 1 Strength Training
Welcome to the Phase 1 Strength Training Program.
This program should not be started unless you have completed the beginner phase or have been consistently working out prior to being a Premier online member.
This series should be done over the course of 6-8 weeks. There are 4 workouts in total and each workout should be done once per week.
The goal of this program is to get you use to adding resistance to your training. As you’re progressing through the program make the goal to slowly increase the weight. For example, if you start off using a 10lb dumbbell for the Bulgarian and feel after two weeks the exercise is easier bump the weight to 15 lbs for the prescribed reps. Never jumps more than 5lbs at a time and never sacrifice doing the exercise correctly for increasing weight.
This is a great off-season program. You may find it challenging during the season to complete all of the workouts so I would suggest using one of our in-season or beginner programs during the season.
As always reach out with any questions you may have along the way.
$30
Level 2 Strength Training
DO NOT start this series without completing the beginner and strength level 1 series.
This is a great off-season program. I would not recommend doing this during the season. It should take 6-8 weeks to complete.
Please utilize the app while going through this series. It’s important to be tracking weight where necessary to try to progressively increase the weight over the 6-8 weeks.
We will stick to 8-10 reps for the strength exercises. There is no need to go below 5 reps. You will gain strength in the 5-8 rep range and forcing heavier weight at a 1 rep max will not be the goal of this program.
As always text us through the app with any questions.
$30
Pre-Round Routines
Pre-round routines are not all about stretching. Stretching is for after the round. We want to get our body moving, blood flowing, and feeling strong. Everyone has a different way of wanting to be ready to play so here are a few different examples of pre-round routines that you can pick that best fits you text us on the app with any questions.
There’s no such thing as the one and only perfect pre-round routine. Your routine should not only be specific to your needs physically but also be structured so it mentally has you ready to go. I’ve had some players that want to be dripping with sweat before they play and others that want nothing to do with feeling like that. I fall more into the category of wanting to feel a bit of a sweat before playing.
There will be 10-12 exercises per routine. Go through every exercise at least once. If you have the time do two rounds. Find what works best for you and stick with that.
$30
Mobility Series
In this series, if I ever reference the swing please note that I am not a swing coach. I am simply trying to help you better understand the body swing connection. The more you understand how the body needs to move in the golf swing the better you are able to understand the positions your coach is trying to get you in. If you are struggling to make the connection please see your coach or reach out to one of our coaches for a lesson.
Mobility is king. Without mobility in the areas where it is required, the body goes into alternating segments of mobility and stability and our strength training will not be as effective.
For example, the low back (lumbar spine) should be an area of stability whereas the joints above (thoracic spine) and below (hips) should be mobile. The body will always sacrifice stability for more mobility, if the hips and thoracic spine do not have the proper mobility the lumbar spine tries to pick up the slack and moves too much which leads to injury. Strength training is still important but needs to be done at the right time. We need to achieve mobility in the correct areas to strength train properly and effectively, otherwise, we end up losing a lot of potential progress from strength training when the mobility issues are not addressed.
From a swing standpoint, if an area of the body does not have proper mobility, our body will find ways to compensate which will cause issues with contact, timing, and speed. These compensations will also place unnecessary stress on areas that should have stability which then leads to injury, especially in rotational athletes.
Gaining mobility does not happen overnight and needs to be done consistently. Try focusing on 1-2 areas each day and it doesn’t have to take 30-40 minutes. Spend the time working through the videos of each section and you will realize 10-15 minutes of focused mobility work can greatly improve your quality of life and your golf game.
$30
Hybrid Series
This is an advanced series. DO NOT start this series if you are new to working out or have not recently gone through level 1 and level 2 strength training. Attacking speed and power without the necessary movement and strength is a recipe for injury or not achieving the desired results.
In this series, we will be looking to gain as much speed and power as possible. There will be a combination of strength exercises followed immediately by a power/explosive move. We will also incorporate light med balls and light bands to move as fast as possible. We want to go as hard and as fast as we can during our repetitions and then make sure we are taking an adequate enough of a break between sets to allow our body to recover before the next set. This series will be 4 workouts a week for 4-6 weeks. Text us through the app if you have any questions.
$30
Optional Add Ons
If you're seeking a more immersive online training experience, we offer additional hands-on services that can be purchased separately.
Consultation
A one-hour zoom or in-person consultation to discuss your training schedule, goals, and equipment available to you. Zoom calls will be limited for assessment, but we will do our best to assess what we can. If in person the assessment will include a TPI screen as well as a power and speed screening.
$120
Customized Program
8 weeks of customized training.
-Initial in-person or zoom consultation
-4 weeks of customized training based off the consultation
-Mid way zoom or in-person follow up
-Another 4 weeks of customized training
$600
Online Golf Lesson
DO NOT purchase an lesson through this link. If you would like an online lesson with Dan please email Dan at dangauchergolf@gmail.com
Dan Gaucher is a Connecticut native and after a successful amateur career he began playing professionally in 2008. Dan enjoys sharing his passion of golf. Dan also has experience in the health and fitness industry which has allowed him to further understand the biomechanics of the body and how it correlates to the golf swing. Dan enjoys being a student of both the human body and the game of golf. Dan works with players of all abilities and his unique approach cultivates talent. . In 2015 and 2016 Dan was recognized as one of US Kids Golf Top 50 Golf Instructors.
2015 and 2016 US Kids Top 50 Kids Golf Instructor
Trackman Level 2 Coach
US Kids Golf Certified Instructor
TPI Level Two Certified Coach
Callaway Certified club fitter
Titleist Certified club fitter
Golf WRX Featured Writer
$100
Please email Dave at dangauchergolf@gmail.com to purchase.
ONline Golf Lesson
If you would like like to schedule an online lesson with Dave please email Dave at dave@davemahoneygolf.com
ABOUT DAVE
Dave’s Golfing Career And Professional Golf Tour Experience. Dave is Certified as a Titleist Performance Institute Golf Fitness Expert. TPI is the world’s leading educational organization dedicated to the study of how the human body functions in relation to the golf swing. Dave’s original certification with TPI gives him the unique ability to screen, assess and identify a golfer’s physical limitations and how they relate to their golf swing. Understanding how one’s body functions, can unlock the door to massive changes in their golf performance.
In January of 2021, Dave added another Certification with TPI as a “Power Coach”. Understanding the science behind producing more speed through specific exercise, well-thought-out training programs, swing techniques, and insights into club-fitting all play a major role in producing more ball speed, thus more distance and accuracy potential. The ability to apply speed properly is not only a big advantage for today’s top professional golfers but also the everyday player.
$150
Please email Dave at dave@davemahoneygolf.com to purchase.
Fitfilled Golf Nutrition
DO NOT purchase through this link. Contact Kayla at 518-265-6344 or kayla@fitfilled.com for more info.
In the Fitfilled Golf Nutrition program, we’ll teach you how to get the most out of your golf game through better nutrition. With unlimited one-on-one coaching, we’ll guide you every step of the way towards achieving and maintaining a lean and healthy body that will give you the best chance to play your best golf, and more importantly, the best chance to live a long and healthy life!
The program is run by Kayla Radliff, BS, CFSC and Vin Miller, PhD, CSCS. Kayla and Vin are both avid golfers and have a combined total of more than 20 years of experience in the health and fitness field, four relevant college degrees, and numerous certifications related to nutrition, fitness, and golf.
$199
