The Six Steps to Optimal Golf Strength Progression
Our Philosophy
The Be FlexABLE® philosophy is built on a simple but essential belief:
Improving Isolated Strength is the Foundation for Both Performance and Long-Term Durability in Golf.
When each muscle can produce force efficiently on its own, the body becomes more stable, balanced, and better equipped to handle the demands of the golf swing.
Improving isolated and positional strength allows the neuromuscular system to integrate movement more effectively, leading to cleaner sequencing, improved control, and the ability to generate speed and power without unnecessary stress or breakdown.
The FlexSMART Roadmap
The FlexSMART Roadmap is a six-stage framework designed to guide how strength is built, progressed, and maintained over time.
By systematically exposing the body to different muscular demands, the approach helps the nervous system adapt and organize movement more efficiently—creating a foundation for consistent performance and long-term durability.
This Approach Builds Durable Strength, Promotes Efficient Movement, & Supports Sustained Golf Performance Over Time.
This Approach Builds Durable Strength, Promotes Efficient Movement, and Supports Sustained Golf Performance Over Time.
Six Stage System
The system is grounded in a linear periodization model, with the option to adapt or shift to different periodization approaches based on an individual’s experience, ability, and skill level.
Stage 1: Assess Strength
Stage 1: Assess Strength
This is the most important stage of the FlexSMART Roadmap. It provides a data-driven snapshot of how your muscular system generates and sustains force, identifying both strengths and limitations. These findings establish a clear strength baseline and guide the starting point for all FlexSMART programming, with the assessment process provided by the IMPACT Blueprint.
Stage 2: Iso Strength
Stage 2: Iso Strength
Iso Strength is where the Be FlexABLE® philosophy is applied in practice. This preparatory stage addresses strength imbalances by training muscles and joints in isolation, improving awareness, control, and side-to-side symmetry. Informed by the IMPACT Blueprint, it establishes a stable foundation so deficiencies don’t limit performance as training progresses.
Step 3: Dual Strength
Step 3: Dual Strength
This stage marks the point where training intensity and load begin to increase with greater purpose. Dual Strength builds on isolated strength by teaching muscles and joints to work together and share load efficiently. Through bilateral loading and more traditional strength movements, overall strength is developed and evaluated collectively. With the foundation established in Iso Strength, the body is better able to produce balanced force and reduce compensations as demands increase.
Step 4: Power Strength
Step 4: Power Strength
Power Strength is where strength begins to be expressed with greater intent. Power is not simply speed; it reflects the ability to apply force effectively through a given range, with speed emerging as a result of that force applied well. In this stage, the nervous system is progressively trained to tolerate higher forces through the stretch-shortening cycle, allowing raw strength to translate into controlled, golf-specific speed without unnecessary stress or breakdown.
Step 5: Motor Strength
Step 5: Motor Strength
This is the stage where motor skill development becomes the primary focus, rather than a secondary element. Motor Strength organizes strength and power into repeatable, golf-specific movement patterns by refining tempo, sequencing, and rhythm so they show up naturally in the swing. Guided by principles influenced by Dr. Kwon’s work and an emphasis on ground reaction forces, this stage promotes smoother, more efficient movement.
Step 6: Maintain Strength
Step 6: Maintain Strength
Maintain Strength is designed to preserve the gains developed throughout the FlexSMART Roadmap. As the in-season stage, it emphasizes short, efficient training sessions that keep joints strong, muscles responsive, and movement efficient while regular play continues. Attention remains on known areas of weakness to help prevent breakdown, protect swing quality, and sustain performance over the course of the season.
You Don’t Stop Training as Your Age. You Train Differently.
You Don’t Stop Training as Your Age.
You Train Differently.
Build isolated control, address weak links, and create a stronger, more integrated body that performs better—and lasts longer.
Build isolated control, address weak links, and create a stronger,
more integrated body that performs better—and lasts longer.
