AUTUMN. In the gym, speed up the reps throughout November, and then switch to two weeks of heavy reps (3 sets of 4-6 reps) in late November. Always intend to accelerate the load at the start of the lift to build in starting speed, as this will translate into power as you add a weekly plyometric session in December and use a variety of medicine ball and sand bag throws to develop functional power. A period of frequent yoga sessions through late December and early January will develop joint stability (good for accuracy and consistency), coordination and mobility (good for prevention of injury and power generation).
WINTER. Keep 2-3 weekly yoga sessions to optimise your resistance to injury and your ability to generate power when the season starts. One weekly plyometric session in January and twice-weekly in February will produce a peak of power output. Go back to a 3 set program of 8-12 slow reps once a week, concentrating on squats, lunges, and cable twists and pulls to build strong hips and rotator cuff muscles. Also do a weekly gym ball session and a weekly session of circuit format general exercise to ensure the ability to maintain technically precise movement under conditions of fatigue.
SPRING. Drop the circuit format session and replace it with a second session of the 8-12 rep program. In one of those sessions, concentrate on starting to accelerate the load at the start of the movement for power development. In the other, introduce balance equipment to increase demand on the core muscles. Kneeling gym ball balances and other highly demanding balances combined with low exercise loads will increase the rate of signalling in the nervous system, improving dynamic posture and coordination, which adds up to a massive reduction in injury risk when the playing load and frequency starts to increase in the summer.
SUMMER. At the height of the season, reduce your gym training load to allow for recovery from your increased playing time. Work on conditioning muscles that will specifically counter the effect of repetitive swings. A weekly stability session with a gym ball will keep the nervous system active and stabilise key joints with exercises like gym ball planks and bridges. Also a weekly power session with medicine ball side throws, particularly to your backswing side, will counter the over-development of one side of the core. Yoga is a fantastic way to restore equal development to the two sides of the body, so try to set aside 15-30 minutes after each golf session to practice 4-6 key stretches.
LATE SUMMER. Stick with your summer season program while playing load is still high in late August and early September. As playing time lessens, a phase of low load circuit training with minimal rest periods will recondition the muscles for endurance while keeping the gym load down as the season finishes. Choose a wide selection of exercises but make sure some of them challenge your ability to stabilise and balance the body, to keep the nervous system highly active. In October, reduce to maybe 12-15 exercises and complete 3 sets of 8-12 reps with under a minute’s rest between sets. Focus on building muscle mass in the glutes, legs and torso, and keep the speed of movement slow to optimise joint stability.