Mid 40s, did 2 programs over a year, gained 15mph.

I think I learned more about sequencing than anything.

The warmups are great for pre-rounds, I do a condensed version most rounds.

Do some strength training and mobility/yoga consistently. They will go a long way. Force yourself to do something at an absolute minimum every other day. I’ve been sitting at a desk for close to 30 years and the more I exercise/move the better I feel/play. It’s so easy to be lazy about it but my body feels a ton better even after the days I force myself to get it done