Training & Nutrition for Golf
Training
Golf is a sport that requires a great deal of skill and is played recreationally right up to the elite level in international tournaments including the Ryder Cup, The Masters, The Open Championships, The US Open, and the US PGA. However, when it comes to training, if you want to improve on the course, you must train more than just the technical elements of the game (driving, putting, chipping, etc.). It doesn’t matter what level of golfer you are; a well-planned resistance training programme will really help you improve your game for several reasons:
- Improving Your Power
- Reducing Imbalances Between Each Side of the Body: Sports like golf, where you use the same side of the body repetitively, can cause imbalances between the two sides, increasing the likelihood of injuries. Incorporating a resistance training programme can help to reduce these imbalances.
- Reducing Muscular Imbalances: Similar to above, muscular weaknesses can occur due to training one side more than the other. For golfers, the lower back tends to be weaker than the upper back, which, if left unchecked, increases the likelihood of injury.
Introduction
Golf requires a mix of strength, flexibility, and aerobic fitness. A golfer needs to be physically fit to cover a large distance of walking. If this is lacking and fatigue sets in, it will affect mental performance, which in turn will cause a decline in physical performance.
The main strength considerations for golfers should include glutes, hip stability, and core strength. Another often forgotten part of the game is carrying the clubs around the course. Unless you have a caddy or a golf cart, a fully loaded golf bag can weigh around 13kg. Constantly lifting, putting down, and carrying it around all day can cause fatigue and negatively impact your game. Incorporating exercises that work on carrying heavy things and walking will be very useful.
Overall, training for golf should focus heavily on strength training, but you should also ensure you incorporate aerobic training.
Periodisation of Training
With the way the golf season runs, periodisation of training is very important. This means breaking the training programme into multiple phases. Here, I have split it into four different phases, each focusing on a different area of fitness to provide optimum benefits for your game, which I will discuss in more detail.
Phase 1: Pre-Season
Preparation for the season starting, building muscle size, flexibility, and functional muscle strength that will all translate into your performance on the course. During this period, you will want to build strength and muscle, requiring you to lift moderately heavy weights in preparation for the next phase, which will focus on increasing power.
Phase 2: Pre-Season – Season Starting
This phase involves working up to the season starting, increasing training intensity, and emphasising building maximum power. In golf, power is extremely important; it can mean a better shot off the tee, better approach shots from the fairway, playing a good shot out of a bunker, and increasing the length of shots.
Phase 3: In-Season
By this point, you should be in peak condition, focusing on maintaining the strength and power developed in pre-season for the duration of the season. The best way to do this is to alternate the previous two phases each week (e.g., Week 1: Phase 1 training, Week 2: Phase 2 training, etc.) for four weeks, then have a week off for recovery with light training instead.
Phase 4: Off-Season
After the season finishes, you should aim to rest and recover for a while, maintaining light training before preparing for pre-season again.
According to the PGA, “The average course length on the PGA Tour is approximately 7,200 yards. That’s 4.09 miles. And the average PGA Tour pro plays 78 rounds per year. Combine those two stats and you get 319 miles travelled by the average pro every season.” That is about the distance from Edinburgh to Birmingham or just over 12 marathons. This can vary greatly depending on course length and player performance.
Detailed Phase Breakdown
Phase 1: Pre-Season
You may think the upper body is the most important part to train for a golfer, but the hips, gluteals, upper legs, and core are equally important. Your training programme should reflect this and contain exercises that work all these muscles.
Good Exercises:
- Barbell squat, dumbbell squat
- Romanian deadlift
- Bicep curl
- Dumbbell bent-over row
- Dumbbell tricep extensions or cable pushdowns
- Lat pulldown
Remember to focus on form during the pre-season phase. Avoid pushing too heavy with the weights, which may result in deteriorating form and potential injury. Don’t work to failure; focus on form.
Phase 2: Pre-Season – Season Starting
This phase focuses on power, following the strength built up in phase 1. Power is the ability to perform strength-based movements quickly, which is crucial for golf swings.
Training for power requires higher weights with fewer reps to develop the explosive nature needed. It is very important to rest adequately between reps, up to 5 minutes. The weight should be about 90-95% of your one-rep max, so heavy weights with fewer reps and higher rest times.
Good Exercises:
- Barbell or dumbbell hang clean
- Cable push-pull
- Cable wood chop
- Medicine ball push press
- Medicine ball standing twist
Phase 3: In-Season
Following a successful pre-season in phases 1 and 2, you will now be entering the important part of your sport—the actual season. Your focus is to maintain the strength and power developed in the pre-season. Alternate between phase 1 and phase 2 training each week (e.g., Week 1: Phase 1 training, Week 2: Phase 2 training, etc.) for four weeks, followed by a recovery week with light training.
Plan your sessions to fit around your on-course training sessions. Avoid doing weight training and on-course practice on the same day to prevent fatigue.
Phase 4: Off-Season
Recover following a long, hard, and hopefully successful season. Stay active by doing exercises like running or other activities you enjoy. Review your season to understand what you need to work on for the next pre-season.
Nutrition for Golf
More recently, top golfers have focused on being fitter, leaner, and more considerate of their diet. Carrying excess body fat can increase the likelihood of injury and fatigue, reducing concentration and skill. A well-planned diet is crucial to support the training phases mentioned above.
A Golfer’s Diet Should Include:
- A well-balanced diet with a variety of foods from every food group.
- Focus on nutrient-rich carbohydrates, including bread, cereals (rice, pasta, etc.), fruit, and vegetables.
- Low-fat intake, emphasising mono and polyunsaturated fats such as avocado, nuts, plant-based oils, and fish. Avoid saturated fats like butter, oil, cream, cakes, biscuits, and fried foods.
- A moderate amount of protein from lean meat, chicken, fish, eggs, low-fat dairy products, legumes, and whole grain cereals.
- Effective rehydration with regular fluid intake throughout the day and during training sessions. Water is the best option, but sports drinks may be beneficial if sweat losses are high.
Although you are building up to the competition phase of your training, it is important that your diet reflects the training you are doing all year round. If you aren’t giving your body what it needs in pre-season when you are actively trying to build muscle, you will struggle to achieve the success you aim for, affecting your performance in competitions.
Competition Requirements
During a competition, players need to maintain concentration and skill levels over a long period, sometimes as long as 5 hours, and occasionally over a few days. Once fatigue occurs, a reduction in skill level can be expected, often due to dehydration and low blood sugar levels.
Tips to Reduce Fatigue:
- Have a carbohydrate-based meal around 2 hours before the start of play.
- Bring adequate provisions onto the course, including carbohydrate-based snacks.
- Experiment during practice rounds to work out a plan for fluids and foods that suits you best.
- Carbohydrate drinks such as milk and sports drinks are a good way of consuming fluids and carbohydrates.
If you require support with your training and nutrition to help improve your golf performance, check out my personal training and nutrition consultancy services. As a professional sports nutritionist and personal trainer, you will be getting everything you need all in one place.