Golf Strength & Conditioning Plans | Off-Season vs In-Season Training for Performance
Smart S&C planning boosts golf performance. Learn how off-season builds strength & club head speed, while in-season focuses on maintenance with short, high-intensity sessions to reduce injury risk.
Key Points
- Season Planning is Critical: Identify off-season vs. in-season periods to tailor S&C programs accordingly.
Off-Season Focus:
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Emphasis on building physical capacity (force production, hypertrophy, strength, power).
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Tougher sessions are possible due to longer recovery windows.
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Gains in club head speed and muscle adaptation typically seen after 4–8 weeks.
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In-Season Strategy:
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Shift toward maintaining gains with lower volume but higher intensity.
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Use microdosing (e.g. 2–4 shorter 25–30 min sessions) instead of long sessions.
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Weekly structure recommendation:
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Monday: Strength + explosive work (e.g. back squat, bench press, jumps, med ball throws).
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Thursday & Friday: Power-focused sessions (e.g. landmine presses, jumps, med ball work).
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- Benefits of Periodization: Ensures sustained club head speed and reduced injury risk across a season.
Transitioning Back to Off-Season:
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Opportunity to build resilience, correct weaknesses, and address injury areas.
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Could include fat loss, muscle gain, or injury rehab depending on player needs.
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Key Takeaway: Strength and conditioning should be planned around the golfer’s calendar to maximize physical development and maintain peak performance.
