You feel stiff before you reach the turn
The first few swings are fine. By the fifth hole your hips are tight, your mid-back will not turn, and you are steering the club instead of swinging it.
Golf Performance Coaching · Surprise, AZ
18
Holes. Your body should still be there on the last one. Train Strong. Move Better. Play Longer.
Stop letting your body be the limiting factor in your golf game.
I am Tony Rowan, a golf fitness specialist in Surprise, Arizona. I build the strength, mobility, balance, stability and rotational power that let you swing faster and finish the round strong. Your plan is a practice built for one golfer, never a template.
25Years coaching
1:1Coaching format
5Qualities trained
0Cookie-cutter plans
The Problem
Your swing is fine. Your body is the one negotiating.
These are the three things golfers actually say when we dig past “I want to play better golf.”
The distance is leaving, slowly
Same swing, shorter ball. Speed is a rate problem, and when your body cannot create or transfer force quickly, it quietly gives that speed back.
Eighteen holes costs you two days
You finish the round, then pay for it. You want to know you can keep playing for years, not manage your body around every tee time.
I Coach, I Don’t Just Count Reps.
Strength + Mobility + Power + Control
I do not follow a single fitness trend. I combine the useful parts of strength, mobility, stability, rotational power, balance and recovery, then organize them around the individual golfer.
Create, control, transfer, repeat
Golf is explosive and rotational. We develop your ability to produce force from the ground, control it, move it through the body, and repeat it for four hours.
Purpose behind every session
I watch how you move, make adjustments, and explain why we are doing an exercise. You will be challenged, but the goal is not to leave exhausted. The goal is to leave better.
Proof
In their words, not mine.
“Tony doesn’t just train muscles — he trains awareness, confidence, and consistency. He meets me exactly where I am and knows when to push, when to encourage, and when to help me reset.”
“We have remained highly engaged by his talent for motivating us to continue to build on our wellness goals, the depth of his knowledge, his creativity so we are never bored and his insight into the most up-to-date fitness, holistic health, and recovery strategies.”
“Tony really cares about me! The ability to read posture, adapt workout structure and make it fun for me is important. He is a true class act!”
Outcomes
What changes is the ordinary part of your round.
No numbers, no promises. Just the difference golfers describe once their body stops getting in the way.
You stretch in the parking lot and hope it holds
You arrive already prepared to move
You back off the driver to keep the ball in play
You trust the speed because you can control it
Hole 13 is where your body starts negotiating
Hole 18 feels like hole 4
You train around a limitation by avoiding it
You train through it with a reason behind every set
You wonder how many good seasons are left
You are building a body that keeps playing
The Practice
There is no On In 2 workout. There is an On In 2 approach.
Five steps, repeated as a practice rather than run once as a program.
- STEP 01
Assess
We start with how you actually move. Hips, thoracic spine, shoulders, ankles, balance, injury history, and where your golf game is right now.
- STEP 02
Build
Your program is written from that assessment, weighted toward what your body is short on. Not a template with your name typed at the top.
- STEP 03
Train
Movement preparation, power, strength, rotation, balance, mobility, then golf movement integration. Every session has a purpose.
- STEP 04
Adapt
Your program changes as you change. Some days you push your limits. Other days we focus on movement quality, recovery, or a stronger foundation.
- STEP 05
Perform
You start noticing the difference where it matters most: on the course. More speed, more control, and a body that lasts the round.
About Tony
The body creates the foundation for the swing.
My background started in physical education and athletics, where I saw firsthand how much the right training could change not only an athlete’s performance, but also their confidence, discipline and overall well-being.
Twenty-five years later, the craft is the same one: read the person in front of me, then make something that only fits them. That is why I treat a program as a practice rather than a product.
“I stopped looking at exercise as simply a workout and started seeing it as a tool for performance, confidence, health, and longevity.”Tony Rowan
- CoachTony Rowan
- StudioOn In 2 Performance
- BasedSurprise, AZ
- FocusGolf performance
- AlsoNutrition coaching
- Experience25 years
Questions
The things golfers ask before they start.
Is this safe for my situation?
That is exactly why we start with an assessment instead of a workout. I look at how you move, what hurts, what you have had done, and what your swing is asking your body to do. Then we train around limitations rather than ignoring them. The goal is never to leave exhausted. The goal is to leave better.
Have you worked with someone like me?
I have coached for over twenty-five years, from physical education and athletics to strength and conditioning and golf performance. Total beginners, executives with no training history, and competitive players have all worked with me. The approach does not change. The program does.
Do I have to be fit before I start?
No. Your program is written from where you are, not from where you think you should be. A golfer returning from injury may need more mobility, stability, and strength first. A competitive golfer may need more power and speed. Both are the right starting point for that person.
Will lifting weights ruin my swing?
Not the way I coach it. I do not train you to be a powerlifter or a bodybuilder, and I do not care how much you can bench press if it does not help you move better on the course. We build strength you can rotate with, using dumbbells, cables, kettlebells, bands, and unilateral work that does not beat up your joints.
Let’s find out what your body is actually short on.
Tell me about your game and we will start with an assessment instead of a guess. One coach, one plan, built around you.
Get In Touch