By Jeff Banaszak
Titleist Perfomance Institute

To maximize potential performance, the junior golf athlete will need to learn how to properly prepare for the tour season as well as maintain fitness levels during the season. Understanding the concept of periodization can help. Periodization is the gradual cycling of the specific variables of training that allows junior athletes to achieve peak levels of fitness for the most important events.

At the game's highest level, the PGA TOUR, these key events consist of the major championships. By manipulating, adjusting and cycling the most important training variables the goal of peak performance can be reached.

The Initial Training Phase

As a golfer begins to train, his or her body may negatively respond to the shock. This includes soreness, stiffness and a temporary drop in performanace. As the body begins to adapt to the training regimen, the golfer will begin to see positive structural, mechanical and physiological changes. These changes can directly lead to increased performance.

Incorporating the concept of periodization will help golfers avoid the last stage of training, called staleness. This stage is often the result of overwork, over training and/or reaching a plateau. This phase can be very frustrating for athletes and is associated with decreased performance.

Getting into better shape for golf can take as little as two to three 15-20 minute conditioning sessions per week. As the athlete's physical condition improves, exercise time and effort will need to be increased.

Integrating a training program for golf requires the program to be periodized where different conditioning components will be focused on at different periods throughout the year. The ultimate success of any golf-specific conditioning program comes down to the management of two variables: volume and intensity. Generally speaking, as intensity increases, volume decreases and as volume increases, intensity decreases. Most competitive golfers will divide their training into specific cycles including post-season, off-season, pre-season and in-season.

Post-Season

This period consists of the first several weeks following the competitive season. Unfortunately in professional golf, this period has become shorter and shorter. The post-season should be used as a transition period when training is not emphasized and the body is allowed to recover. The golfer can take care of those minor aches and pains, which have dragged on throughout the season.

During this period, the golfer should avoid golf practice and encourage participation in other fun activities and sports that still provide fitness benefits. This concept is called cross-training. Typically, this period will have low emphasis on strength training.

Off-Season

Cardiovascular training is encouraged during off-season training.

This period directly follows the post-season and ideally will last at least 6-8 weeks. The exercises performed during this phase are designed to act as building blocks for the more golf-focused pre-season work.

The main variables addressed include cardiovascular training and high-volume, low-intensity strength training. Circuit training is popular, alternating upper and lower body strength machines with short rest periods. The benefits of circuit training include both cardiovascular and strength, making it very time efficient. The athlete will be encouraged to continue participation in other non-golf activities. Small amounts of driving range practice may be initiated once recovery is achieved from nagging injuries.

Pre-Season

This is the period when the conditioning program becomes focused for golf. The important golf muscles are emphasized and golf practice is increased.

Strength training will focus on higher resistance and lower repetitions. Golf-specific drills and exercises can be introduced prior to practice. Emphasis for the first part of the pre-season is strength with a moderate volume and moderate intensity of exercise. As the athlete moves closer to the competitive season, a power phase will be introduced with an emphasis on low volume and high intensity activities. Cross training and participation in other sports will decrease.

In-Season

When the competitive season has begun, playing golf will take up a great deal of the golfer's time. The golfer should gradually progress to playing on consecutive days to avoid overuse injuries.

Short bouts of high intensity activity may be completed, time permitting, with careful avoidance of over training. Signs of over training may include fatigue and decreased performance, and should be monitored. It is important to focus training sessions on the key golf muscles, including the abdominals, back, hips and rotator cuff muscles. Daily stretching will focus on golf-specific flexibility needed just prior to play.

The Full Cycle

The cycling of these periods of training should take into account any special needs or goals of the athlete. Anyone unsure of their medical status should seek physician consultation and a comprehensive evaluation by a conditioning specialist.

Periodization Summary for Golf

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