Even though practice and playing are the focal points for the professional player at this time of the year, golf fitness training continues to be an integral part of their weekly preparation schedules. This is a concept that should hold true for the amateur player as well.

Prior to discussing the goals, training parameters, and guidelines of golf fitness training during the season, it is best to define what is considered the in-season portion of a professional golfer’s yearly schedule. The in-season corresponds to the segment of the year in which competitive events are played on a consistent basis.

For example, professional baseball has a competitive season beginning in April and running through the October. Golf is no different, where the “in-season” runs from January to September or October. During this time of year the athletes are focused upon competition and preparation for competitive events. As a result, golf fitness training becomes a part of the preparation process between competitive tournaments.

In-season golf fitness training relative to the off-season or pre-season segments of a professional player’s year round training program are geared towards; injury prevention, and the maintenance of performance gains developed in the off-season/pre-season. First and foremost if the golfer is injured the ability to compete is negated or limited severely. Secondly, the stresses placed upon the body from competitive play and extended practice sessions limit the ability to create physical performance gains at this time of the year. This results in the requirement of decreased training volumes and intensities geared towards the maintenance of physical performance gains created in the off-season.

Once an understanding has been created on the segment of the year classified as the in-season, the golf fitness training principles and modalities utilized during this training phase of the year can be delineated. Mentioned above the greatest differences between in-season and off-season golf fitness training is intensity. Intensity can be defined as the amount of work for a specific exercise, groups of exercises, or entire training program.

Looking at the modification of intensity four main variables exist to increase or decrease training intensity. The four variables- load, volume, duration, and frequency can be modified as a group or individually to increase or decrease the intensity of a golf fitness workout.

Volume is the total amount of work performed in a given exercise, exercises, or entire workout. It is usually equated by multiplying the load x repetitions. For example, a physio-ball squat performed with 60 lb. dumbbells for 12 repetitions would equate to a training volume of 720 lbs. for the exercise.

Load refers to the amount of resistance utilized for a given exercise. Load can be equated in the form of body weight, elastic resistance, or in the form of external resistance such as weight vests, medicine balls, dumbbells, or barbells. Repetitions and load are often linked. High repetition exercises typically require lighter loads, whereas low repetition exercises utilize heavier loads.

Duration is the amount of time between each exercise within a specific workout. This training variable is often confused with frequency. Duration is strictly the rest period between sets. Typically a decrease in rest periods between sets increases the intensity of the workout. For example, a decrease in the rest periods between two sets of body weight squats from 60 seconds down to 30 seconds would increase the intensity of the exercises simply because the body is not resting as much between sets.

Frequency is the number of training sessions in a specified time period. An increase in the number of training sessions within a set time period elicits a higher training intensity for the overall program. For example, increasing the number of workouts to four from three in a seven-day time frame increases the overall intensity of the training program, whereas decreasing the frequency lessens the training intensity of the total training program.

Relative to an in-season golf fitness program the modification of the aforementioned training variables will be utilized to decrease the overall intensity of the conditioning program. Again the reason behind the modification of training intensity to an overall lower volume of training is to accommodate the competitive playing and increased practice time found within this time segment of the year.

Outside of a shift in training intensity and volume within a in-season golf fitness program, the guidelines, training parameters, and modalities are relatively the same as the off-season and pre-season. The in-season golf fitness program will again remain a sports specific conditioning program centered upon training the kinetic chain (i.e. body) to the positions, movements, and physical requirements of the golf swing.

That being said, sports specificity training for golf centers upon the Mobility/Stability Pattern of Human Movement. This principle was first noted by physical therapist Gray Cook and popularized in the sport of golf by Dr. Greg Rose of the Titleist Performance Institute. The principle states efficient movement within the kinetic chain of the human body occurs in an alternating pattern of mobile joints and stable segments. If this pattern of mobile joints and stable segments is altered, dysfunction in movement patterns will occur, and compensations in these movement patterns will be the result.

Relative to the golf swing the mobility/stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from “feet to fingertips” into the golf club. If the mobility/stability pattern is dysfunctional relative to the golf swing, the development of speed will be limited, transfer of this speed to the golf ball will be compromised, and compensations in the golf swing will occur.

As a result, it is imperative during the season both the professional and amateur golfer utilize an in-season golf fitness program to sustain efficiency within the mobility/stability pattern of human movement. A lack of doing so will negatively affect the player’s golf swing as well as leave them susceptible to injury.

In order to maintain a specified level of efficiency within the mobility/stability pattern of human movement, the professional player will utilize a conditioning program comprised of the following training modalities: Flexibility, mobility, balance, stability, strength, and power. It is through the combination and utilization of the aforementioned modalities the golfer can prevent injury and maintain performance throughout the competitive playing season.

The training modalities utilized within an in-season program will be typically separated into the following training segments: Mobility/flexibility, neuromuscular efficiency, strength/stability, and power training. Exercises and training modalities within the aforementioned list will be utilized within an in-season conditioning program. The only difference as stated previously between the off-season and pre-season relative to the in-season is the intensity and volume of training.

Once we understand the concepts, principles, and guidelines to adhere to in a in-season golf fitness program, the development and/or shift from a pre-season program simply becomes a process of adjusting training intensities and volumes. A typical off-season golf fitness program will build training volumes up to 24-34 sets per workout. The frequency of off-season workouts will range from 3-4 days per week. A pre-season program will lower these training volumes to a maximum of 18-20 sets per workout at a frequency of 2-3 days per week, and duration of 45-60 minutes per workout. The shift to lower volumes and intensities in the pre-season is to accommodate for increased practice sessions for the upcoming season. The in-season program will again lower the training volumes to a range of 16-12 sets per workout at a frequency of 2-3 days per week, and a 45-minute duration per training session.

In addition to a decrease in training intensity and volume, the in-season will also institute active rest days where the athlete will participate in non-golfing and training activities. These days are implemented to provide physical recovery from competitive play and practice. Active rest days are typically implemented after a stretch of competitive playing weeks or major tournaments.

To summarize, the in-season is the time of year where competitive events are played on a consistent basis. During the in-season focus is placed upon competitive playing and preparation for events. Golf fitness training at this time of the year becomes part of the preparation process for these competitive events. The goal of the in-season golf fitness program is the prevention of injuries and maintenance of performance gains created in the off-season.

Training intensity and volume are lowered within the conditioning program to accommodate for the increased practice and competitive playing. In addition, active rest days are implemented to allow for physical recovery. Even though training intensity and volumes are lowered during the season, a comprehensive series of flexibility, mobility, balance, stability, strength, and power training exercises are utilized to maintain efficiency within the mobility/stability pattern of human movement. Understanding the adjustments within a golf fitness program and requirements to be met by such a program during the season can greatly benefit the amateur golfer in both game improvement and injury prevention.