I got all creative when my client asked: “How you plan your season and training?”
Base Training Phase 1
After an athlete’s summer you should always start with Base Training Phase 1. The first six weeks is time dedicated taking care of the flexibility, balance, stability and core issues they may have.
Starting with the basics, even if the athlete has trained for many years, is important – compare it to building a foundation for your future house or a pyramid (see my creative drawing!). All the future work you do is based on how well you have done your foundations and that needs to be solid as a rock!
Circuit training of 15 repetitions is common format and your program should include lots of flexibility and stability exercises! During this time take care of the technical issues of their swing and do basic training on the short game and putting, so if you’re an athlete and you haven’t already, go and book session with your golf coach and go to work!
Base Training Phase 2
Base Training Phase 2 [that usually starts ideally before January time] involves more strength work (and core) and repetitions go down. ‘How many is ideal?’ I hear you ask – this obviously depends on various things; their training (and injury) history and what the athlete’s goals are. You should concentrate on a few areas and get them super strong! With your golf training switch your focus more towards short game and their creating different shots.
Pre-season (March-April time) is all about developing further your strength and slowly getting into the power training. Training from the previous Phases should be so solid that power exercises that involve lots of medicine ball throws, should be relatively easy to perform and the athlete should feel pretty fresh after their workouts. Their golf training should be all about getting better at scoring so lot’s of playing and loads more short game!
During the golf season the athlete will probably tend to play a lot, so this training phase mainly involves maintaining the strength and power that they build over the winter months, getting those low scores onto the scoreboard and winning tournaments!!!
Good luck with planning your athlete’s next season and if you need help with it we are happy to help!