Periodization


Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. Some proven benefits of periodization are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. The goal of our program is to optimize training during short (e.g., weeks, months) as well as long periods of time (e.g., years, a life time, or an athletic career). Using periodization, a golfer is able to attain peak physical performance at a particular point in time, such as for a major tournament. Additionally the athlete is less likely to experience boredom or burnout. Over-training and injury are also prevented.

 

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Program Components:

Technical

Practice Range
Swing Analysis: Evaluation, understanding & goals
Swing Improvement: slow motion swings, generics, mirror work, drill stations

Short Game
Putting: short and long putt mechanics
Family of chipping: putt-chip, chip, pitch-chip
Bunker and lob shots: basic mechanics
Pitching: fundamentals and basic feel

On-course
Preparations basic steps: planning, pre-shot routine, reactions
Improvement through video: evaluation and goal setting

Mental Conditioning
Personal Awareness: evaluation on personal performance
Personal Motivation: goal setting

Physical Training
Flexibility: entire body
Endurance: cardio, muscle
Strength: core
Pre-hab: shoulders & back
 

Tournament Week

At Tournament Site
Practice round
Game plan
Warming up
Playing process: preparations and emotions
Evaluation Active Rest

A designed break from the program to allow the player time to analyze their previous tournament and develop goals for those areas of need. This phase lasts no more than 3 days.

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Pre-Competition Phase

Practice Range
Preparation: warm-up
Swing improvement: slow motion swings, generics, mirror work, drill stations Feel: shaping shots
Critical situations: sloping and difficult lies
Taking the game to the course: pre-shot routine

Short Game
Putting: sloping putts, lag putting, and reading greens
Around the green: focus on distance control
Handling pressure: drills and games
Pitching: fundamentals and basic feel
Feel: shaping shots
Critical situations: sloping and difficult lies
Taking the game to the course: pre-shot

On-course
Planning: options, high % shots
Pre-shot routine: feel and visual
Reactions: analysis, emotions

Mental Conditioning
Thought control: handling distractions
Emotions: handling expectations

Physical Training
Flexibility: entire body
Endurance: cardio, muscle
Strength: core
Power: explosive
Coordination: complex movements

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Competition Phase
Non-tournament Week

Practice Range
Preparation: warm-up
Swing performance: alignment/posture, rhythm, feel and keys

Short Game
Test: highest score
Skill performance: alignment/posture, rhythm, feel and keys

On-course
Preparation: game plan
Competition: match play
Preparations basic steps: planning, pre-shot routine, reactions
Course management: options, high % shots

Mental Conditioning
Preparation: game-plan
Staying in the present: one shot at a time

Physical Training
Flexibility: entire body
Endurance: cardio
Speed: maintaining muscle readiness

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