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Maintaining your strength during the season
Golfers today are spending more time in the weight room during there off-season. This is great. The only problem that I see is once the season starts rarely do you see these golfers in the gym maintaining the gains that they developed during their hard off-season. You want to remember that strength training is like the game of golf. You want to keep on practicing to keep your game going. The way to do this is by heading to the gym during the season, and perform a maintenance workout.
Here are some key points of a Maintenance workout:
• The in-season is not to make your gains. That is what your off-season is for.
• Keep the workouts short to prevent overtraining.
• Include all of you muscle groups during your workout. Muscle balance is crucial.
How is a maintenance workout performed? In a maintenance workout you have a couple of options depending on days available during the week. If you have only one day per week to workout you will want to look at setting up a circuit type program. A circuit program is when you select a group of exercises usually 5-6 exercises and perform one after another. For this you will want to perform each exercise for 10-12 repetitions, take a 30 second break and move onto the next exercise. Once you have completed the first group of exercises twice select another 5-6 exercises and repeat. See table below.
If you have more time throughout the week and you are able to make it to the gym more than once a week you may want to look at more of a traditional program. What I mean by this is you will want to break your body up into major muscle groups (I.e. Legs, Shoulders, Back, Chest…) and focus on a couple of groups per workout. See table below. This workout will be similar to the circuit training above. Perform each exercise 10-12 repetitions for 3 sets then move onto the next exercise. For this workout allow 2 minute rest between each set.
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One Day Per Week
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Two Days Per Week
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Circuit 1 |
Workout 1 |
1) Squats |
1) Squats |
2) Dumbbell Bench |
2) Dumbbell Bench Press |
3)Shoulder Press |
3) Stationary Lunges |
4) Lat Pulldown |
4) Push-ups |
5) Tricep Extensions |
5) Tricep Extensions |
Circuit 2 |
Workout 2 |
1) Stationary Lunges |
1) Lat Pulldowns |
2) Push-ups |
2) Shoulder Press |
3) Lateral Shoulder Raises |
3) Seated Rows |
4) Seated Rows |
4) Lateral Shoulder Raises |
5) Bicep Curls |
5) Bicep Curls |
Keep in mind during the summer months when the golf season is in full swing all you need is 1 or 2 days per week to get a weight workout. Doing this will not only maintain the gains that you developed during your off-season, but this will give you a head starting going into your off-season coming up.
See you in the gym,
Cody Kelly BPE, CSCS
ckelly@sportdevelopment.com
www.sportdevelopment.com
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