Fitness Focus for Post Season (SAMPLE)
PHASE I M/W or T/TH 6 weeks
The Nov/Dec Training Schedule is phase 1 of total body strength building for off-season changes. The participants should expect to lift heavier weights, challenge aerobic and anaerobic thresholds, and create a habit of gym time. The entire 6 weeks is dedicated to achieving visible body changes before tournament season.
PHASE II M/W or T/TH 6 weeks
The JAN/FEB Training Schedule is Phase 2 of total body strength building for off-season changes. In Phase 1 the juniors lifted heavier weights, increased their muscular strength, size, and density while understanding full body control. The entire 6 weeks was dedicated to achieving visible body changes before tournament season. Phase 2 is pre-season work. Olympic lifting will still be used, but fast-twitch muscles (golf swing) will be more heavily the focus. TABATA training (high-intensity interval 20-30sec) will be the method used for half of each session.
Phase III training will take place throughout March-April-May. We will continue with Olympic training for absolute strength and high intense intervals for speed. This time we will be adding more golf –specific drills as well as focused stretching and body awareness.