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Training Residuals for Golf Performance

How to Structure Training Around a Season

Where do you draw the line between training and sport? The ultimate goal of a training program for an athlete should be to maximize her or her potential for as long as they can, as safe as they can. Maximizing potential is all about lining training up with compensation and utilizing training residuals.

It means that an athletes body will inevitably be broken down when put through physical stress. With the rotational nature of the golf swing, a golfers body is placed through a tremendous amount of physical stress. Now, add virtually a twelve month season (in some areas) into consideration and you have an entire year of physical demands causing aches, pains and potential injuries.

Natural Recovery

With all of this being said, unfortunately, our body’s can only naturally recover for so much. By this I mean, sleep, nutrition, and hydration can only allow us to withstand injury for so long. The best way to avoid injury is to train your body to adapt to the stress.

By this, I mean that you need to put your body through physically demanding activities (exercise) and cause for it to naturally adapt to its demands. In Layman’s terms, you need to break yourself down to build yourself up. This actual process is something called supercompensation.


Supercomensation is where you impose some sort of stress. This stress usually comes from training. You then, force your body to adapt in a greater way. This typically happens with improved performance through enhanced, flexibility, strength and power.

Supercompensated Training Residuals

Unfortunately though supercompensation will only last for so long. This is what is called a training residual. After you stop training, physiologically your body will only hold onto its supercomensated qualities for so long.

Training residuals for different qualities will only last for so long before they diminish. Strength residuals will last roughly four to five weeks. Whereas, speed residuals will only last about a week, maybe two if you’re lucky. So, ultimately what does this mean?

Year Round Training Residuals

This means that as long you’re looking to maximize results, you’ll need to stick with a training program year-round.. Your adaptions will only last you until about a month into the season. At that point performance will lack, and risk of injury is going to increase.

In-Season Training

At a minimum, training in-season we look to try and maintain flexibility, strength and power. Most often, it’s going to be tough to balance a playing schedule and improve upon any physical metrics. However, in terms of injury resistance, we’d like to see physical metric go into maintenance mode in-season.

Ultimately, this means lower volumes, moderate intensities and a fair amount of mobility work. We roughly try to keep workouts running at least two days a week in-season, with workouts complimenting playing schedules to optimize recovery.

Founder, CEO

Chris Finn

P4S Golf
“We Give Golfers A Clear Path To Longevity In Golf – Low Scores, More Distance And Less Pain.”

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