Off Season Training For Golf
Golf is a sport heavily reliant on physical power. At every level you go up, physical capabilities are higher and club head speeds are faster. If you are over 40 and have lofty golf goals, it’s highly likely physical training needs to be a top priority. The good news is that the physical capabilities we need to work on for maximizing golf performance are also essential for maximising health span and longevity.
What should we focus on in our workouts for golf (& life!)
Mobility
Adequate range of motion in key areas ensures we can achieve the rotation and swing length we need in the swing. How much we turn our pelvis and torso, and how far our hands travel “around the clock” in the backswing, play a very important role in our club head speed. Without sufficient mobility in these joints we are fighting a losing battle. The beauty of mobility training is that it doesn’t require any equipment and is not very taxing. Everybody can do it, and the gains are immediate. It doesn’t even require much training time.
Strength
This is essential for developing or at least maintaining muscle mass, and enabling our muscles to produce the force necessary for the club head speed we desire. Strength is also what allows us to carry out daily tasks that were once easy, but get tougher as time ticks on. In my opinion, muscle strength is the most underappreciated physical quality in the general population. Maintaining it is critical, and requires specific training. Everyday tasks or just being active is not sufficient.
Rate of Force Development
Strength is the most amount of force we can produce. Rate of force development is how quickly we can do so. This is important in the golf swing because there is not enough time to ramp up to maximum force. We need to be able to apply our strength in a rapid fashion. Strength levels play a key role, but implementing some explosive training exercises is also very valuable.
Rate of Force Development declines more quickly and severely than muscle mass or muscle strength as we age. This is part biology and part cultural norms. A miniscule % of adults train explosively. The Fit For Golf App will help you scale this essential element of training to your current fitness level.
While we absolutely need to stay on top of these qualities year round, trying to increase them during the golf season is difficult. Time is limited due to practice and play, and so are your recovery resources. It’s simply hard to fit everything in, and nobody wants to be fatigued or have muscle soreness when they’re trying to reduce their handicap.
Workouts for golf need to support our playing goals, not hamper them. (Don’t worry, Fit For Golf has in season training covered too. Effectively organising in season training is a key element of the consultation work I do with PGA Tour Pros).
Here is Mackenzie Hughes talking about the impact Fit For Golf had on his club head speed during his press conference after winning the 2022 Sanderson Farms Championship.