Golf season is upon us, and as the number of rounds increases in the coming weeks and months, our training focus in the gym must shift!
Each phase of the year brings a new emphasis in the gym, and you’ll feel those changes as we progress. In September, we begin by resetting the body—focusing on core work and rebuilding foundational movement patterns such as the squat, hinge, push, pull, and lunge. These movements are performed slowly and intentionally to ensure the muscles are firing in the proper sequence.
As winter arrives and golf play decreases, we use that time to build strength. This is when we can push more weight and focus on double-leg and double-arm sagittal plane exercises like squats, deadlifts, and bench presses, along with accessory work.
By March and April, we’re preparing for the golf season, so the goal shifts to converting all that strength into power—power that translates directly to your golf swing. This phase includes med ball slams, plyometrics, and rotational speed exercises.
Once May hits and the season kicks off, the focus turns to optimizing recovery while maintaining a solid movement foundation. Training now emphasizes single-leg work, rotational and core exercises, and power-based movements that activate the nervous system—keeping you sharp and ready for the course. This is complemented by at least one weekend session focused on mobility and stretching to help your body recover and stay functional.
Don’t Forget Corrective Exercise
Corrective work is essential—especially in the offseason. Lots of swings in one direction, combined with the stress of competition, can lead to imbalances or cause old movement patterns to return. Corrective exercises help realign your body, reinforce the changes you’ve made to your swing, and prevent regression.
Your Ideal In-Season Training Routine
- 2–3 times per week: Perform corrective exercises.
- Daily (7 days/week): Foam roll and stretch after your rounds.
- 2–3 times per week: Do an in-season strength and power workout to maintain your gains in power, stability, and strength.
If you need help setting up the right plan or schedule, don’t hesitate to reach out to me or Roland. Don’t let your physical function decline because of too much golf and not enough maintenance.Remember: Function Dictates Form.
How you move determines how you swing the golf club. If your physical function slips, your scores might too.
