The 12-Week Fast AF Protocol is the ultimate training system for golfers who want to swing faster, hit further, and dominate on the course or the grid. This isn’t just another golf workout—it’s a performance blueprint designed to help you gain speed, power, and undeniable results.

Two Phases of Transformation

Phase 1: Strong AF (Weeks 1-6)

In this phase, we focus heavily on strength and hypertrophy training to build a body that’s capable of producing elite club speeds and explosive power.

Think of it like building a bigger engine—the stronger and more muscular you are, the more power you can generate. You’ll crush heavy compound lifts like squats, deadlifts, and presses to pack on lean muscle and skyrocket your strength levels. This phase is all about creating a rock-solid foundation that we’ll unleash in the next stage.

Phase 2: Fast AF (Weeks 7-12)

Now it’s time to take that newfound strength and unlock your speed potential. In this phase, we incorporate key plyometric exercises and explosive movements designed to get your body moving Fast AF.

We dial down the volume on strength training—but not the intensity—so you maintain all those gains while focusing on speed and power development. This is where we teach your body to move faster than ever, turning that bigger engine into a finely-tuned speed machine.

The Fast AF Cookbook isn’t just a collection of recipes—it’s your ultimate guide to fueling your body for peak performance and game-changing results. Whether your goal is to build muscle, shred fat, or dominate on the course, this cookbook gives you everything you need to perform like a pro.

What’s Inside?

1. High-Protein Recipes for Performance

Every recipe is packed with muscle-building protein and nutrient-dense ingredients to help you recover faster, build lean muscle, and power through your training sessions.

2. Easy-to-Follow Instructions

No complicated techniques or hours spent in the kitchen. These meals are designed to be quick, simple, and delicious—perfect for golfers who want to spend more time training and less time cooking.

3. Recipes for Every Meal

• Breakfasts to kickstart your day with energy and focus.
• Lunches and dinners that keep you full, fueled, and on track toward your goals.
• Snacks and post-workout meals to support recovery and curb hunger.

4. Results-Driven Nutrition

This cookbook isn’t just about eating clean—it’s about eating smart. Every recipe is designed to help you:

• 🔥 Shred fat while building lean muscle.
• 💪 Stay energized during intense training and recovery.
• 🚀 Support your body through the 12-Week Fast AF Protocol with meals that work hand-in-hand with your program.

Why It Works

The Fast AF Cookbook eliminates the guesswork when it comes to nutrition. You’ll know exactly what to eat, how much to eat, and why it’s fueling your progress. It’s built on the same principles I used to smash world records and help my clients transform their games—and their bodies.

Are you ready to fuel up and get Fast AF? This cookbook is the game-changer your training needs.

The Fast AF Recovery Book is your ultimate guide to unlocking next-level performance by mastering the most overlooked aspect of training: recovery. Recovery isn’t just about resting—it’s about rebuilding, recharging, and setting yourself up to train harder, swing faster, and hit further than ever before.

What’s Inside?

1. Evidence-Based Recovery Strategies

Say goodbye to outdated methods that don’t deliver results. This book is packed with proven techniques to help you recover faster, reduce muscle soreness, and enhance mobility—without wasting hours on ineffective routines.

2. Sleep Optimization Tips

Your best recovery tool is quality sleep. Learn how to:

• Improve your sleep habits for faster muscle repair and growth.
• Maximize deep sleep to fuel your training and speed gains.
• Wake up feeling rested, recovered, and ready to perform.

3. Nutrition & Supplementation for Recovery

Fuel your body for faster bounce-backs with recovery-focused nutrition tips, including:

• Foods and supplements that accelerate muscle repair.
• Hydration strategies to keep your body performing at peak levels.
• Pre- and post-training recovery snacks to fuel the gains you’re chasing.

4. Recovery Tools That Actually Work

From foam rolling to contrast showers, discover which tools are worth your time (and money) and which ones aren’t.

5. Integrating Recovery with Training

This isn’t just a collection of tips—it’s a step-by-step guide for optimizing recovery alongside the 12-Week Fast AF Protocol. Learn how to balance intensity with recovery to keep pushing the limits without burning out.

Why It Works

Recovery is where the magic happens. It’s when your muscles repair, your body grows stronger, and your speed potential skyrockets. The Fast AF Recovery Book gives you the tools and knowledge to recover smarter so you can train harder, swing faster, and dominate every session.

Ready to recover like a pro? With the Fast AF Recovery Book, you’ll bounce back stronger, feel better, and perform at your absolute best.

💥 +5 MPH Club Speed: Added in the opening weeks of the 12-Week Protocol.
💥 +8 MPH Ball Speed: Unleash faster, more powerful drives.
💪 +10 KG (22 LBS) Squat PB: From 150 kg to 160 kg (330–353 lbs).
💪 +20 KG (45 LBS) Deadlift Max: Build serious strength and power.
🔥 +22 KG (48 LBS) Lean Muscle Gained: Pack on muscle that drives performance.

🔥 +24KG (52 LBS) Fat Loss: Shred body fat and transform your life.
🤑 Repping Previous Maxes: Your old PBs become your warm-ups in weeks.

As a Fast AF Training member, you’ll gain access to exclusive discounts on Hyperice products—leaders in recovery technology used by top athletes worldwide. Hyperice tools are designed to help you recover faster, enhance performance, and keep your body in peak condition for crushing your training and dominating on the course. This is just one of the many perks of being part of the Fast AF family!