Ep 204: Mastering Off-Season Golf Training: Strategies for Success | Part 1 of 2

Off-season training serves as a critical eight-week minimum block for golfers to prioritize physiological strength gains over immediate performance. During this period, training volume shifts from high-intensity, low-repetition in-season work to higher-repetition, hypertrophy-focused sessions using 60-70% of maximum load. Effective programs must incorporate five fundamental movement patterns: hinging, squatting, pressing, pulling, and rotation. Specifically, eccentric-oriented rotational training—often facilitated by tools like eccentric flywheels—provides significant advantages for increasing clubhead speed. Beyond strength, this time allows for targeted mobility work to address limitations in hip, shoulder, and thoracic rotation. By cycling exercise types and loads, golfers avoid performance plateaus and injury, ultimately preparing the body for the demands of the upcoming competitive season.