Getting the Most Out of the Golf Offseason

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We have turned the clocks back and the weather is getting colder.

I did get to play on Friday which was in the 70’s but this morning was a nice 29. Needless to say, the season is winding down.

This is when planning the off season becomes important. What many golfers will do is wait until after Thanksgiving, then the holidays, and next thing it is mid January.

You can get a leg up on the off season by starting now. The extra 8 weeks will really benefit your goals. This time would be well spent on strength and mobility training. Then, you will have enough time to reinforce those benefits in the swing.

The golfer who does the right things but waits can miss out on an important part of off season work. If you make a lot of improvements you also have to reinforce those things.

Strength Training

The off season is a great time to work on strength. Strength does not develop all that quickly. It takes 6 weeks just for the nervous system to adapt.

The best way to train for strength is to work on total body. In a given week/day you should aim to hit an equal amount of upper body pushes, pulls, knee dominant, and hip dominant movements. Mix in a balance of core work and we are on the road to success.

This means that you need to train for at least 6 weeks before strength can start to be developed. You need to give it time.

Wouldn’t you rather give yourself 20+ weeks to work on your fitness for next season than only 12?

You will get a lot more out of your training and your game will really improve.


A golfer that makes significant improvements on mobility in a winter is going to have to figure out how to use that ability in the swing. Something will change so take the time to get used to it.

Getting an assessment done to find out where you need to work on is really important.

The more time you can give to your mobility, the better you can get at it. Then the more time you get to reinforce those changes in your swing.

As for me, I am starting to plan my off season now. I got an early jump on my lifting starting a more aggressive strength phase earlier than I typically do. Usually that would start in September but I began in July based on feel. That is going good so far.

I am also looking into how I want to go about my practice this year. I am lucky to have a lot of space in my facility so I can swing, putt, chip, etc. Last year, I would hit a good amount of balls in the net. I am considering a portable launch monitor for this year.

I would also like to get a putting green because I am sick of sucking at putting.

Last winter was the first time I committed to lessons and will do the same this year.