Plan Your Off Season Program

By Lisa Holtan

Even though the golf courses are still open and we are still playing golf, now is the time to start thinking about your off-season program. Before we know it, the weather will turn and the courses will close. Having a plan will help you to transition from your on-season program to an off-season program. Having an off-season program will help you train your body for the 2018 golf season. You can come back stronger and better able to hit the ball farther with fewer injuries next year!
In this month’s article, I will be outlining 4 tips you can put into play in setting up your off-season program. I will be expanding on these tips in the months to come.
1. Strength train 2-3 days per week doing a total body workout. Strength training 2-3 days per week will allow your body to burn fat and gain lean muscle. Aim for 2-3 sets, 10-12 repetition of each exercise. Make sure you are doing a total body workout, don’t just work the front of your body. Include exercises for chest, back, quadriceps, shoulders and hamstrings/glutes. You can always add in bicep and tricep work.

2. Include core work. Core work can be done 5 days per week, but for sure include it when you do your 3 days of strength training workouts. When you do core exercises make sure to include some balance components and twisting exercises. When you swing a golf club you are doing a rotation so in order to improve your swing you need to do rotational exercises. Examples: single leg balance with rotation, Russian twist, plank twist.

3. Stretch, stretch, stretch. Including flexibility exercises into your everyday routine will help your body recover faster from exercising and golfing but will also help to prevent injury. Stretches like hip flexor, hamstring stretch, and foam rolling are all quick exercises that can be done in a few minutes.

4. Let’s talk nutrition-how is your nutrition? Would you like to drop a few pounds before hitting the golf course in the spring? Having a good nutritional plan will help you with weight management plus your body feels better when it is eating healthy foods instead of pre-packaged, high salt foods that cause your body distress. Choose whole grains, fruits, vegetables, and protein to fuel your body.
Watch Tee Times Magazine the next 4 months as we go deeper into each topic and how your off-season program will help you become a better golfer.
If you are interested in learning more about any of these topics right away please contact Lisa at or

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