The following article is written by the strength and conditioning coach for the 10-time NCAA champion, men’s golf team at Oklahoma State University. The insight on how to plan your training around the seasons is very informative for those competitive amateurs. Though the majority of us are not training as competitive amateurs, the information that follows is still very useful for all golfers, especially those that feel the effects of “snow” on their golf game.

I have been working with golfers for 10 years as a physical therapist and athletic trainer, and I continue to be amazed at how the fitness side of golf has evolved. Current PGA tour players have embraced the concept and have revolutionized professional golf. This has drastically changed the perception of fitness in the golf industry.

Although each year my programs change to better suit the needs of my players and their goals, one thing remains the same: playing better golf through better fitness. The difference comes with the increase in focus, demand, intensity and timing applied to each physiologic parameter.

Success in the game of golf requires a higher level of fitness than the average player is prepared for, or even acknowledges. In a single round, a golfer can walk seven to eight thousand yards, the equivalent of four miles or more. This distance alone is a significant task for most people, but when combined with pulling or carrying the weight of a fully loaded golf bag, traversing the inclines and declines of a course, and executing 70 to 100 swings, the physical stress load becomes substantial.

Walking the course does provide some physical fitness benefits that can help your game, but if you ride a cart there is virtually no fitness improvement. It is important for young players who are competitive to embrace walking the course as an avenue for improved fitness.

What steps can an amateur player take to improve his/her game? Purchasing more expensive equipment may make you look better, but it does not necessarily improve your game. Over the years, the national handicap average hasn’t changed much at all, despite the advancements in equipment. Spending more time on the driving range or on the course, is obviously one goal golfers have if they want to improve their game; however, it is often tough to find the time.

Sessions with your golf instructor are also another goal for golfers wanting to improve, however, yet again, lessons need to be reinforced by consistent practice and weather does not always permit that, nor does the hectic schedule of juniors. Even if you were able to take lessons and get out on the course with your new clubs three times a week, if you have not addressed physical fitness deficiencies, your game may not improve to its potential and may actually weaken with each hole throughout a round due to fatigue.

The challenge for the amateur player who has decided to start a physical fitness training program is knowing what to do, and when to start each phase of their program within the year. The most common error people make is starting at a level that is too advanced, and/or focusing on the wrong parameters at the incorrect time of the season.

It appears that a common trend in the conditioning of golfers is that they are often instructed on exercises that they are unable to perform correctly and consistently. The assumption that most golfers (even low handicap golfers) have sufficient core stability is false. Conversely, the assumption that high handicappers have poor core stability is also false.

Like every sport, golf has its different seasons. These seasons may change due to the geographic area in which you live, but there are still times of heavier play and times of lighter play. In order for your specific program to work, there must be emphasis on certain physiologic parameters at different times of the year, or a seasonal routine. The way to emphasize this is to divide your typical year into seasons, or blocks of times based on the amount of time you spend at the golf course.

As a reference, we consider a “recreational golfer’s” off-season (winter) as defined by golfing less than twice a month if at all, pre-season (spring) as one to two times a week, In-season (summer) as two or more times a week, and post-season (fall)as one time a week.

Specific Training For Specific Seasons

As I have explained, during certain times of the year, focus should be on different areas of your golf fitness routine. The following, will list the season and then I will break it down into what area you or the competitive golfer, should be focusing on during that time period.

Off-season is the time of year you should focus your attention on flexibility and strengthening. This is the best time to commit to getting stronger without risking your fitness program and adversely affecting your golf game.

Flexibility refers to tissue’s ability to withstand a stretch. Mobility is your joint’s ability to move through a range of motion. Although these terms differ, they can be used interchangeably in the world of golf. Golfers must possess excellent flexibility and mobility in order to play at a higher level and remain injury free.

A golfer’s ability to move through a greater range with little resistance allows him or her to generate a greater force, which in turn increases power. Good flexibility aids in maintaining good posture throughout the golf swing. The ability to swing through the motion without placing abnormal forces on one area (due to the tightness of your muscles.), will significantly reduce the chance of injury and prolong your golf career.

Strengthening refers to the amount of force a muscle or muscle complex can produce at one moment in time at one point within, or throughout a body part’s range of motion. “Functional strength” plays a major role in your golf game. Functional strength is not determined by how much you can bench press, but by your body’s ability to repeatedly produce force during the performance of any golf skill. The performance edge gained by developing a strong foundation can range from decreasing your risk of injury to helping you get out of the “lies” that your weaker counterparts are unable to do