Rebuild
Adapt training and restore foundational capacity while golf was unavailable.
Public development deep dive
Inside Hamish’s development.
The process behind the result—from keeping development moving through injury to preparing for the University of Washington.
RebuildContinue useful work through injury
DevelopMovement, control and physical literacy
PerformStrength, power and golf transfer
PrepareIndependence for the college environment
Development map
Rebuild. Develop. Perform. Prepare.
The program changed as Hamish changed. Early decisions were shaped by what could be trained safely during injury. Later blocks added movement options, strength, power, work capacity and the ability to make informed decisions independently.
The aim was never to collect disconnected exercises or isolated test scores. It was to build a more robust athlete who could understand his preparation, communicate across a support team and adapt to different environments.
Develop
Expand movement options, control, balance and physical literacy.
Perform
Build strength, power and tolerance for higher training demands.
Prepare
Integrate golf, recovery, travel and independent habits for college.
01 · Rebuild
Training around the injury without losing direction.
A serious arm and wrist injury temporarily removed normal golf and two-sided training options. The plan changed, but the development process continued.
What the block prioritised
- Shoulder positioning and scapular control.
- Upper-back strength and lat function.
- Neck mobility and lower-body capacity.
- Continuity, engagement and confidence.
“I still think of it as a picture of perseverance.”
Hamish Farquharson · Reflection interview, 24 August 2026
02 · Develop
A four-year Titleist Performance Institute screen history.
Seven Level 1 screens and a separate Fitness/Power screen create a sequence of checkpoints. The progression matters more than any one score and remains one input within a wider coaching process.
17 → 13 → 11 → 14 → 13 → 8 → 7
The Level 1 Fitness Handicap history shows repeated review and long-term direction rather than a straight line or a single headline score.
Dedicated Fitness/Power screen
A separate Fitness/Power screen added another checkpoint within the longer physical-development record.
Rotation as a strength
Excellent torso and lower-quarter rotation remain useful physical qualities, reinforcing a strength Hamish had previously assumed was a limitation.
Control and balance
Pelvic control and repeatable single-leg balance across both sides remain priorities for the next training environment.
03 · Perform
175 kg × 2 in the trap-bar deadlift is a marker, not the mission.
At 76 kg body weight, the load was approximately 230% of Hamish’s body weight. Its meaning comes from the wider progression in movement quality, power, work capacity, recovery and independent preparation.
Hamish describes returning to golf as a bigger, stronger athlete with more capacity to practise and recover. The physical work supported the golf—it did not replace the technical coaching or the wider support team.
175 kg × 2Trap-bar deadlift
Approximately 230% of body weight at 76 kg.
Reflection interview · 24 August 2026
The habits that travel.
Before his move to Washington, Hamish sat down with Adam to reflect on the injury, the training process, recovery and the habits he will take into college.
“I try to focus on becoming the best I can possibly be and getting the most out of every session.”
Process over outcome
“As soon as I step outside the gym or the golf course, that side of my life is done. I can come back mentally fresh.”
Switching off to recover
“It is all personal. Everyone is different, and you have to recognise how your own body works.”
Independent decision-making
04 · Prepare
A live reference for the years ahead.
Hamish’s historical training information remains available whenever he wants to revisit earlier guides, testing context, exercise cues or development work.
- Earlier training guides and development phases.
- Previous movement and power testing context.
- Exercise cues, images and progressions that remain relevant.
- Focused support from Fit To Play when requested and aligned with his university coaches’ direction.
The next chapter
University of Washington Men’s Golf.
“All the fundamentals we worked on here are the same over there. I’m prepared, and I’m looking forward to it.”
View Washington profileW
Development story
Start with the athlete in front of you.
Explore how Fit To Play builds movement, strength, power and independent preparation around each golfer’s stage of development.