November 29, 2024 • 12 mins
Explore the differences between how professional golfers and amateurs approach year-round training. From offseason strength building to in-season recovery and mobility, this episode breaks down how to adjust your training based on your schedule, goals, and lifestyle. Learn why mobility is essential, how lifting strategies vary, and why sleep can dramatically reduce your risk of injury. Whether you're a pro or a weekend player, this episode will help you train smarter.
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Episode Transcript
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Speaker 1 (00:09):
Welcome to the golf Inness Bomb Squad. I'm your host,
Chris Finn, and today I wanted to talk about a
topic that actually was submitted to be one of our members.
I was curious how the year round training cycle, you know,
kind of like how it differs from an amateur to
a professional, but really kind of like, you know, basically,
what does a year of training look like for a
(00:31):
professional golfer somebody who's on tour, traveling, playing for money,
playing for their livelihood. What does that look like? So
it's a good question, and so that's what I want
to dive in today and kind of draw some parallels
as well as identify where it tends to veer off
from the amateur golfer. So obviously, for the professional golfer,
it depends on or maybe not obviously, but the off
season training program or the year round training program is
(00:52):
going to totally depend on their status. So in an
ideal world, let's start there, and then I'll talk through
kind of the adjustments that we end up having to make.
In an ideal world, the professional golfer obviously gets an
off season. Let's say they at least PJ tour. Let's
say they finished in the top one twenty five, they
get the you know, the full they can kind of
take the fall season off or you know, only play
(01:14):
if they want to. Basically, we're gonna get you know,
two months maybe of like an off season where we
can actually do you know, true strength training, build up
their reserve, their actual their engine really kind of you know,
make improvements in terms of muscle mass, those sorts of
things where it's okay if they're sore, right, we can
physically their bucket is not being emptied by traveling and
(01:35):
playing a bunch of golf, So we can do that. Now,
that's the ideal world right now. In reality, you're gonna
have guys and girls who are having to go to
Q school. You're gonna have guys and girls who are
playing mini tours, are having to play the fall season
because they're trying to keep their status. Like so for
the the vast majority of professional golfers, like that is
the off season you're you're navigating those. You may get
(01:58):
a couple of weeks here, a couple of weeks there.
Deally you know, ultimately what you're doing, you're saying, hey,
which tournaments are you not fighting for your livelihood? And
which ones are, like, are we okay having you know,
a little burst of strength based work here, and you're
basically trying to build where you can from let's say
October November through February, right, you're just trying to build
(02:19):
where you can once then you're gonna eventually start to
transition into the preseason, right, and so early season, and
this is where you're starting to come down away from
higher rep lower weights. Right, you're starting to get more
into higher weights, lower volumes, so doing fewer reps so
they're not as fatigued. You're doing probably more of the
speed training in the nervous system. You're trying to have
primed and ready to go, so they're used to moving fast.
(02:42):
As they get into the season and they're ready to go,
they're fresh, and hopefully you've built as big of a
tank as humanly possible in the off season right now,
for amateurs, this is generally a bit easier if you
live up than cold country, like you may have four
months off, right, so all you can do is train.
If you live in the north, then you're a snowbird
and you go south. Maybe you play all year round,
but it's still important to identify where you could potentially
(03:04):
have an off season. Right, I'm in North Carolina. I
play all year round. This time of year, I up
my sets and reps and build, and if I'm a
little bit sore, I'm not. I don't have any competitive
stuff that I'm playing right now. Right, I'm not going
to have any competitive stuff really, you know, November, December, January.
It starts maybe the end of February into March, so
I can have a two to you know, eight weeks
just build, right, But then you're going to transition into
(03:26):
you know, more of the you know, let's say, instead
of ten plus reps and sets, you're getting into more
of the you know, four to seven reps in a
set for to six reps. And then eventually as you
get into like let's call it master's time, you're probably
getting down into you know, three to five reps per set.
You're doing relatively high high load, but you're keeping your
volume below, right, so you're just trying to keep the
(03:47):
power output there. And that's pretty much in general where
you're trying to live from April, you know, March really
through you know FedEx Tour Championship, right, and then you
and then I think This is where then the planning
comes in for professionals, where you're going to sit down
at the end of the year. It looked depending on status,
you know, and then you know, make a plan. But
then ultimately what ends up happening is based on how
(04:08):
they perform. Their status is going to change with the reshuffles,
those sorts of things. So if somebody is playing really well,
you have a player who like crushes it early part
of the season, you may end up having a lot
easier mid to later season where you can have a
couple of week breaks and you can do little micro
cycles to builds. Do a week or two of building.
Maybe you have like four weeks where they don't have
(04:29):
to do some stuff, right, so you can go two
weeks build to a two weeks. You can kind of
like re cycle, right, it's called puritization, just trying to
kind of continue to have different stimulus to the body
to keep it fresh. But you know, that isn't always
the case, particularly in the younger players. You know, for instance,
we had a guy two years ago, Ryan Gerard. He
mondayed in and then he finished like top five, like
(04:52):
three weeks in top ten, like three weeks in a row,
so he kept getting to play week after week. He
ended up getting conditional status, but he didn't act have
full status, so he didn't get the FedEx points. So
he had to keep playing like every single week basically
trying to get enough to get his card. And so
I mean literally this season was wild, Like he was
just literally on the road every single week, right, And
(05:13):
in those situations when that's occurring, you're playing eight weeks,
nine weeks in a row, like, you're not doing any
heavy strength building. What you're trying to do then is
basically just keep power output as high as you possibly can.
You're probably doing legs once a week, push once a week,
pull once a week, maybe one or two exercises, maybe
three or four sets, like not a ton. You're just
trying to keep the ability to produce the speed and
(05:35):
the you know, the force up. And then you're really
most of your focus is on recovery, making sure the
mobility is maintaining, you know, dealing with the knicks and
scratches that come just with travel and play that and
that much of a schedule. And it's kind of similar
for the amateur, right, So you're gonna have periods in
the season where maybe you play a bunch, you go
on a guy's trip or girls trip, you play a bunch,
(05:56):
and then you come back maybe you're playing got a
club championship or a member guess right, Like, you're going
to have those periods where you play a lot more
and in those are the periods where what you do
is you back down the volume. You maybe only work out,
you know, once or twice in that week in terms
of load, but you definitely are doing mobility stuff throughout
the year. And I think this is probably the single
biggest misconception that people have that when we work with them,
(06:17):
no matter you know, obviously we continually try to educate
as much as we can. But we'll get people who
work with us, you'll do like an initial three month
program and then they're like, Okay, I'm good, I got
what I need. It's like, no, you got through those
three months, but those three months are going to be
different than the other three sets of three months through
the rest of the year. And I think it's this misconception.
(06:39):
I always liking it too. It's like grade school, right,
you get through third grade and then you're like, cool,
I got through third grade. I'm good. I can stop
going to school. Now, well, guess what fourth grade is different?
So it's fifth grade and sixth grade, right, And all
the skills build on each other and the education stuff.
You know, every skill that you learn builds to the
next one, right, And I think that's what we a
lot of times people miss when it comes to fitness,
(07:01):
and particularly looking at year round periodization, but also like
year after year periodization. Every year that you age is like,
you know, basically going up a grade level, and there's
new things that are going to happen. There's physiological changes
that you're going to be you're gonna be presented with.
There's you know, different golf trips or golf demands. You
may slip and fall on the ice in January and
(07:23):
that now impacts the programming and stuff that you need
to be doing in February, March, and April, right, like
life happens, and I think people fail to understand that
your program needs to change and adapt with your life
and with the season. Right. So, and there's seasons of life,
and then there's seasons of the year. Right. I think
there's golf seasons like in season, pre season, postseason, off season,
(07:45):
but then there's seasons of life where maybe your work
is crazy busy, so your program's going to have to
change a little bit, right, And then you're going to
have maybe work is not as very light and maybe
you're traveling, you're on a vacation something like that. Well,
guess what a different skill set to be successful. Your
workouts are going to have to change, the equipment may
be different, right, Like, and I think this, you know,
the the general theme of this is how we plan
(08:08):
and program for our professional athletes literally is no different
than how we plan and program for our amateurs. And
I'm not I'm not saying this is what you need
to do. I'm just telling you what we do. You know,
it's and when I say it's no different, it's because
it really just depends on the season of their life. Right.
I think people lottimes forget that professional athletes are people, right,
(08:28):
and they may have a you know, whether they're playing
eight weeks in a row and you know, but then
they also have family stuff going on or like, or
they maybe they're pregnant, particularly dealing with LPGA players, Like,
your programs are going to change, right, So you're an
LPGA player who's pregnant this year, But last year she
wasn't pregnant. Guess what, even if they played all the
(08:49):
same events on the same exact schedule, your programming is
going to be different because they have different It's a
different season of life for them, right, same season, different
season of life, right, So the program is going to
have to adapt, and that's the best programs that we
can write for people are those that do so right.
And that's the value of having a coach with you
who can understand where you're at and adapt that program
(09:11):
for you. So hopefully that gives you, guys, some insight
in terms of how we look at approaching programming for
our professional athletes, it's actually not a whole hell of
a lot different than our amateurs, except that the variation
is actually probably easier in a way for a pros
because the only real big variable for them, generally speaking,
is how much are they playing and traveling? Versus our amateurs,
(09:32):
it's how much are you playing and traveling? But then
also how much are you working? What do you got
going on you know in your general at home life,
those sorts of things. You know a lot of times
the tour players, trigularly the high levels, they have people
who help them with a lot of that other stuff,
not to say that that stuff doesn't impact them, but
you know, working out for them is their job. So
there's a different level of commitment for those those people
(09:53):
than our amateurs who their job is their job and
this is part of their recreational habit to stay healthy,
feel good, and be able to play the game of
golf that they enjoy. So but I think you know
TLDR at the end of the day, the way that
you generally look at programming is if you're playing a bunch,
you're probably not lifting a lot of volume, meaning you're
(10:15):
not doing a lot of reps and sets, but you
should be doing high a lot of weight. So relative
to what let's say your max is two hundred pounds
right when you're playing a bunch, you're probably lifting, you know,
one hundred and fifty plus pounds right per rep every rep,
you know, you're probably in that seven you know, eighty
plus percent range. Right. If you're not playing a lot
(10:36):
of golf, you probably are doing lower weight but higher reps,
and that will make you more fatigued, which is why
we don't do that. When you're playing a lot of
a lot of golf, right. So generally speaking, if you're
playing a lot, lift a lot aka you know, just
to be specific, a lot meaning like the amount of weight,
not the amount of reps. If you're not playing a lot,
(10:56):
don't lift a lot of weight, do a lot of reps. Right,
So you're going to tend to build more more muscle mass,
hyperchure feet, build the engine that way. And the reason
is just to reiterate for this is probably the fifth
time I've said at this episode, you want to do
the higher repetition, lower weight stuff when you're okay being sore,
which is not typically not when you're playing a lot.
(11:17):
You want to do higher weight, lower reps when you
are playing a lot because that takes less out of
your out of your tank, but it keeps your nervous
system firing at as higher rate as possible so that
you can move as it produces as much force as possible.
So hopefully that helped. Obviously, mobility is going to be
a big part all year rounds. And like I said,
when you're playing a lot, traveling a lot, you know,
(11:37):
it's incredibly important to make sure that you're continually reassessing.
Do the home assessment over and over and over again.
Make sure that your hips are good, your shoulders are good,
your spine is good. If they're not doing the tissue
work and the mobility work to keep them fresh and
keep yourself fresh. And the number one thing just to
end on is sleep. Make sure you're getting as much
sleep as possible. We preach this to the high moon
(11:59):
for all of our national athletes. The injury risk potential
when you go from six hours of sleep to eight
hours of sleep a night like cuts in half, like
a massive reduction, and so the how well your body
is able to recover. The best thing you can do
from a performance enhancement side of things is sleep. So literally,
if you can get seven to nine hours of sleep
(12:19):
a night, the injury risk that you're going to see
just bottoms out relative if you're in the four five
six hours of sleep range. So it is the easiest,
the cheapest, and the most One of the most effective
tools for keeping performance up at a high level and
staying healthy is just making sure you're sleeping. And we'll
get into nutrition and all that stuff another episode, but
(12:39):
hopefully that helps you guys out. Hopefully something spark to
change that you can make today. Even if that's just
go to bed an hour earlier. It's hard, but you
can turn off Netflix. So thanks as always guys for
hanging out with me here and we'll look forward to
catching you in the next episode.
Welcome to the golf Inness Bomb Squad. I'm your host,
Chris Finn, and today I wanted to talk about a
topic that actually was submitted to be one of our members.
I was curious how the year round training cycle, you know,
kind of like how it differs from an amateur to
a professional, but really kind of like, you know, basically,
what does a year of training look like for a
(00:31):
professional golfer somebody who's on tour, traveling, playing for money,
playing for their livelihood. What does that look like? So
it's a good question, and so that's what I want
to dive in today and kind of draw some parallels
as well as identify where it tends to veer off
from the amateur golfer. So obviously, for the professional golfer,
it depends on or maybe not obviously, but the off
season training program or the year round training program is
(00:52):
going to totally depend on their status. So in an
ideal world, let's start there, and then I'll talk through
kind of the adjustments that we end up having to make.
In an ideal world, the professional golfer obviously gets an
off season. Let's say they at least PJ tour. Let's
say they finished in the top one twenty five, they
get the you know, the full they can kind of
take the fall season off or you know, only play
(01:14):
if they want to. Basically, we're gonna get you know,
two months maybe of like an off season where we
can actually do you know, true strength training, build up
their reserve, their actual their engine really kind of you know,
make improvements in terms of muscle mass, those sorts of
things where it's okay if they're sore, right, we can
physically their bucket is not being emptied by traveling and
(01:35):
playing a bunch of golf, So we can do that. Now,
that's the ideal world right now. In reality, you're gonna
have guys and girls who are having to go to
Q school. You're gonna have guys and girls who are
playing mini tours, are having to play the fall season
because they're trying to keep their status. Like so for
the the vast majority of professional golfers, like that is
the off season you're you're navigating those. You may get
(01:58):
a couple of weeks here, a couple of weeks there.
Deally you know, ultimately what you're doing, you're saying, hey,
which tournaments are you not fighting for your livelihood? And
which ones are, like, are we okay having you know,
a little burst of strength based work here, and you're
basically trying to build where you can from let's say
October November through February, right, you're just trying to build
(02:19):
where you can once then you're gonna eventually start to
transition into the preseason, right, and so early season, and
this is where you're starting to come down away from
higher rep lower weights. Right, you're starting to get more
into higher weights, lower volumes, so doing fewer reps so
they're not as fatigued. You're doing probably more of the
speed training in the nervous system. You're trying to have
primed and ready to go, so they're used to moving fast.
(02:42):
As they get into the season and they're ready to go,
they're fresh, and hopefully you've built as big of a
tank as humanly possible in the off season right now,
for amateurs, this is generally a bit easier if you
live up than cold country, like you may have four
months off, right, so all you can do is train.
If you live in the north, then you're a snowbird
and you go south. Maybe you play all year round,
but it's still important to identify where you could potentially
(03:04):
have an off season. Right, I'm in North Carolina. I
play all year round. This time of year, I up
my sets and reps and build, and if I'm a
little bit sore, I'm not. I don't have any competitive
stuff that I'm playing right now. Right, I'm not going
to have any competitive stuff really, you know, November, December, January.
It starts maybe the end of February into March, so
I can have a two to you know, eight weeks
just build, right, But then you're going to transition into
(03:26):
you know, more of the you know, let's say, instead
of ten plus reps and sets, you're getting into more
of the you know, four to seven reps in a
set for to six reps. And then eventually as you
get into like let's call it master's time, you're probably
getting down into you know, three to five reps per set.
You're doing relatively high high load, but you're keeping your
volume below, right, so you're just trying to keep the
(03:47):
power output there. And that's pretty much in general where
you're trying to live from April, you know, March really
through you know FedEx Tour Championship, right, and then you
and then I think This is where then the planning
comes in for professionals, where you're going to sit down
at the end of the year. It looked depending on status,
you know, and then you know, make a plan. But
then ultimately what ends up happening is based on how
(04:08):
they perform. Their status is going to change with the reshuffles,
those sorts of things. So if somebody is playing really well,
you have a player who like crushes it early part
of the season, you may end up having a lot
easier mid to later season where you can have a
couple of week breaks and you can do little micro
cycles to builds. Do a week or two of building.
Maybe you have like four weeks where they don't have
(04:29):
to do some stuff, right, so you can go two
weeks build to a two weeks. You can kind of
like re cycle, right, it's called puritization, just trying to
kind of continue to have different stimulus to the body
to keep it fresh. But you know, that isn't always
the case, particularly in the younger players. You know, for instance,
we had a guy two years ago, Ryan Gerard. He
mondayed in and then he finished like top five, like
(04:52):
three weeks in top ten, like three weeks in a row,
so he kept getting to play week after week. He
ended up getting conditional status, but he didn't act have
full status, so he didn't get the FedEx points. So
he had to keep playing like every single week basically
trying to get enough to get his card. And so
I mean literally this season was wild, Like he was
just literally on the road every single week, right, And
(05:13):
in those situations when that's occurring, you're playing eight weeks,
nine weeks in a row, like, you're not doing any
heavy strength building. What you're trying to do then is
basically just keep power output as high as you possibly can.
You're probably doing legs once a week, push once a week,
pull once a week, maybe one or two exercises, maybe
three or four sets, like not a ton. You're just
trying to keep the ability to produce the speed and
(05:35):
the you know, the force up. And then you're really
most of your focus is on recovery, making sure the
mobility is maintaining, you know, dealing with the knicks and
scratches that come just with travel and play that and
that much of a schedule. And it's kind of similar
for the amateur, right, So you're gonna have periods in
the season where maybe you play a bunch, you go
on a guy's trip or girls trip, you play a bunch,
(05:56):
and then you come back maybe you're playing got a
club championship or a member guess right, Like, you're going
to have those periods where you play a lot more
and in those are the periods where what you do
is you back down the volume. You maybe only work out,
you know, once or twice in that week in terms
of load, but you definitely are doing mobility stuff throughout
the year. And I think this is probably the single
biggest misconception that people have that when we work with them,
(06:17):
no matter you know, obviously we continually try to educate
as much as we can. But we'll get people who
work with us, you'll do like an initial three month
program and then they're like, Okay, I'm good, I got
what I need. It's like, no, you got through those
three months, but those three months are going to be
different than the other three sets of three months through
the rest of the year. And I think it's this misconception.
(06:39):
I always liking it too. It's like grade school, right,
you get through third grade and then you're like, cool,
I got through third grade. I'm good. I can stop
going to school. Now, well, guess what fourth grade is different?
So it's fifth grade and sixth grade, right, And all
the skills build on each other and the education stuff.
You know, every skill that you learn builds to the
next one, right, And I think that's what we a
lot of times people miss when it comes to fitness,
(07:01):
and particularly looking at year round periodization, but also like
year after year periodization. Every year that you age is like,
you know, basically going up a grade level, and there's
new things that are going to happen. There's physiological changes
that you're going to be you're gonna be presented with.
There's you know, different golf trips or golf demands. You
may slip and fall on the ice in January and
(07:23):
that now impacts the programming and stuff that you need
to be doing in February, March, and April, right, like
life happens, and I think people fail to understand that
your program needs to change and adapt with your life
and with the season. Right. So, and there's seasons of life,
and then there's seasons of the year. Right. I think
there's golf seasons like in season, pre season, postseason, off season,
(07:45):
but then there's seasons of life where maybe your work
is crazy busy, so your program's going to have to
change a little bit, right, And then you're going to
have maybe work is not as very light and maybe
you're traveling, you're on a vacation something like that. Well,
guess what a different skill set to be successful. Your
workouts are going to have to change, the equipment may
be different, right, Like, and I think this, you know,
the the general theme of this is how we plan
(08:08):
and program for our professional athletes literally is no different
than how we plan and program for our amateurs. And
I'm not I'm not saying this is what you need
to do. I'm just telling you what we do. You know,
it's and when I say it's no different, it's because
it really just depends on the season of their life. Right.
I think people lottimes forget that professional athletes are people, right,
(08:28):
and they may have a you know, whether they're playing
eight weeks in a row and you know, but then
they also have family stuff going on or like, or
they maybe they're pregnant, particularly dealing with LPGA players, Like,
your programs are going to change, right, So you're an
LPGA player who's pregnant this year, But last year she
wasn't pregnant. Guess what, even if they played all the
(08:49):
same events on the same exact schedule, your programming is
going to be different because they have different It's a
different season of life for them, right, same season, different
season of life, right, So the program is going to
have to adapt, and that's the best programs that we
can write for people are those that do so right.
And that's the value of having a coach with you
who can understand where you're at and adapt that program
(09:11):
for you. So hopefully that gives you, guys, some insight
in terms of how we look at approaching programming for
our professional athletes, it's actually not a whole hell of
a lot different than our amateurs, except that the variation
is actually probably easier in a way for a pros
because the only real big variable for them, generally speaking,
is how much are they playing and traveling? Versus our amateurs,
(09:32):
it's how much are you playing and traveling? But then
also how much are you working? What do you got
going on you know in your general at home life,
those sorts of things. You know a lot of times
the tour players, trigularly the high levels, they have people
who help them with a lot of that other stuff,
not to say that that stuff doesn't impact them, but
you know, working out for them is their job. So
there's a different level of commitment for those those people
(09:53):
than our amateurs who their job is their job and
this is part of their recreational habit to stay healthy,
feel good, and be able to play the game of
golf that they enjoy. So but I think you know
TLDR at the end of the day, the way that
you generally look at programming is if you're playing a bunch,
you're probably not lifting a lot of volume, meaning you're
(10:15):
not doing a lot of reps and sets, but you
should be doing high a lot of weight. So relative
to what let's say your max is two hundred pounds
right when you're playing a bunch, you're probably lifting, you know,
one hundred and fifty plus pounds right per rep every rep,
you know, you're probably in that seven you know, eighty
plus percent range. Right. If you're not playing a lot
(10:36):
of golf, you probably are doing lower weight but higher reps,
and that will make you more fatigued, which is why
we don't do that. When you're playing a lot of
a lot of golf, right. So generally speaking, if you're
playing a lot, lift a lot aka you know, just
to be specific, a lot meaning like the amount of weight,
not the amount of reps. If you're not playing a lot,
(10:56):
don't lift a lot of weight, do a lot of reps. Right,
So you're going to tend to build more more muscle mass,
hyperchure feet, build the engine that way. And the reason
is just to reiterate for this is probably the fifth
time I've said at this episode, you want to do
the higher repetition, lower weight stuff when you're okay being sore,
which is not typically not when you're playing a lot.
(11:17):
You want to do higher weight, lower reps when you
are playing a lot because that takes less out of
your out of your tank, but it keeps your nervous
system firing at as higher rate as possible so that
you can move as it produces as much force as possible.
So hopefully that helped. Obviously, mobility is going to be
a big part all year rounds. And like I said,
when you're playing a lot, traveling a lot, you know,
(11:37):
it's incredibly important to make sure that you're continually reassessing.
Do the home assessment over and over and over again.
Make sure that your hips are good, your shoulders are good,
your spine is good. If they're not doing the tissue
work and the mobility work to keep them fresh and
keep yourself fresh. And the number one thing just to
end on is sleep. Make sure you're getting as much
sleep as possible. We preach this to the high moon
(11:59):
for all of our national athletes. The injury risk potential
when you go from six hours of sleep to eight
hours of sleep a night like cuts in half, like
a massive reduction, and so the how well your body
is able to recover. The best thing you can do
from a performance enhancement side of things is sleep. So literally,
if you can get seven to nine hours of sleep
(12:19):
a night, the injury risk that you're going to see
just bottoms out relative if you're in the four five
six hours of sleep range. So it is the easiest,
the cheapest, and the most One of the most effective
tools for keeping performance up at a high level and
staying healthy is just making sure you're sleeping. And we'll
get into nutrition and all that stuff another episode, but
(12:39):
hopefully that helps you guys out. Hopefully something spark to
change that you can make today. Even if that's just
go to bed an hour earlier. It's hard, but you
can turn off Netflix. So thanks as always guys for
hanging out with me here and we'll look forward to
catching you in the next episode.
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