A note on in season programming

One of the questions I am asked most often is about programming workouts when you are in the middle of golf season.  Should you lift weights? How do you time a workout with a tournament round? Can you workout the same day you play?

If I dive into all these questions you might be here all night reading.  Instead I’m going to leave you with a quick note on how I like to program.  The key work is intensity!

You can look at this word many ways:  through volume, increasing weight amounts or complexity of exercises.  What is key for me though is looking for opportunities in my tournament schedule to bring the intensity back in.  For example, I just came off of a 6 week tournament stretch and have 3 weeks until my next.  This means for the next 2 weeks I will be gradually bringing the heat at the gym, pushing myself hard, but also allowing for ample recovery.  Once I enter the third week, I will begin to taper back down leading into the event.  

Here is a look at what I did today that increased instensity with a combo of adding weights to many of the body weight movements I have been doing and a plyometric element.  

This is actually a workout posted by JillFit this week that I have been wanting to take a whirl at!

  • 20 Walking Lunges
  • 10 Box Jumps
  • 15 KB Swings
  • 15 BB Thrusters
  • Repeat 4 times and time it!

My legs were toast after this, but I ended up pushing a little past my normal fatigue point by doing 100 different types of jumping kicks to finish.  For me personally, I know I have successfully increased intensity when I feel uncomfortable.  

More on all this tomorrow, if I’m still walking!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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