Here’s a basic 6-month periodised plan for a golfer. Specifically, a junior golfer, who was able to train 3x per week, with a 3-month summer/competition season. The year can be broken down into 4-stages (only three shown in the picture below) where training will look different for each.
1. General Prep – This is the stage where base conditioning is achieved. General training, but specific to the athlete.
2. Sports Prep – This is where training becomes specific to the particular sport; preparing the athlete for the specific demands of the sport.
3. In-season – During the season training is reduced to allow for the increased playing/competing time.
4. Off-season – Training is reduced or changed in order to recover and regenerate.
For example, the overall volume of exercise will be higher during the general Prep and Sports Prep, compared to the In-Season stage. The total number of sessions, number of exercises or sets could be altered to achieve this.
Some of the exercises included in each stage will be different. For example, within the General Prep stage, many exercises are pretty general and you might not see where they relate to golf. However, in the Sports Prep stage and In-Season stage, more golf specific movement patterns are included.
Below is an example of what a training week might look like in each of the three stages shown above.
Periodization for golf is important to reduce the chance of overtraining or plateauing and to peak/ achieve your best performance when you need it.