Instruction

How to Work Out During the Golf Season

Published

9 years ago

May 24, 2017

Top golfers today are elite athletes whose in-season programs are carefully considered based on their competitive schedules, how each individual athlete responds to different physical stressors, the physical qualities important to that athlete, and much more. The goal is to allow these athletes to perform at the highest possible level while staying healthy and energized so they can manage their busy practice schedules, play schedules, and the demands of constant travel.

But what does all this have to do with GolfWRX readers, who probably aren’t tour pros and have day jobs that keep them from playing as much golf as they’d like? Well, as it turns out, you’ve probably got more in common with a typical tour pro than you might think… in terms of lifestyle at least.

Late nights and early wake-up calls compromise good sleeping habits, and too much sitting (long-distance travel or at a desk) wreak havoc on posture. Tournament golf is just one part of their lives, along with family, kids and work commitments (most tour players have big time commitments from their sponsors, the media, and their professional tour). Starting to sound familiar?

Considering all of these competing demands on the in-season golfer, whether pro or amateur, my job as a fitness professional at this time of year is less of coach and more of a manager. My goal is to manage all the competing demands on a golfer’s time, and most importantly, improve their recovery capacity to allow them to perform optimally when they need to.

In order to achieve this, a golfer’s in-season training should have three main objectives:

Injury prevention
Maintaining strength/other physical qualities needed to perform (they’re usually built during the off-season)
Managing fatigue so athletes are fresh to tee it up week after week.

Injury Prevention

When injured, an athlete cannot gain strength, power or sport-specific skill. For that reason, injury prevention should be the first priority of every coach and athlete.

The hips, low back and shoulders tend to get pretty chewed up in the golf swing, particularly during a long, competitive season. All the eccentric stress of a greater volume of golf swings, as well as the asymmetrical nature of the golf swing, can lead to significant losses in mobility. Additionally, this is usually coupled with walking the course for 3-5 rounds per week and long-distance travel to tournaments (or long periods of sitting at a desk for the average amateur with a day job).

This tends to have pretty disastrous effects on posture and leads to missing out on basic functional movement patterns like squatting and lunging, so our exercise selection in-season is going to need to account for this.

Maintaining Strength

I love a good analogy, and one of my favorites is thinking of max strength like a drinking glass. If you have a bigger glass (i.e. more strength), you have the potential to be faster or more explosive. This analogy works great in the off-season, however, during the season we tweak it slightly.

Imagine you have a glass, but it has a small hole in the bottom and water is leaking out. This is representative of the strength you’ll lose over the course of a competitive season. If you did the right things in the off-season and got stronger, you have a bigger glass. So even if you have a hole and you’re losing some strength, you’ve got a bigger strength reserve that you can lose. And taking that a step further, if you continue strength training in-season, it’s like plugging a hole in your glass. You may still lose some of your gains, but you’ll do so at a much slower pace.

By strength training year round, not only do you have a bigger strength reserve to start, but you can also maintain Your strength for as long as possible.

The key to in-season strength training is not to demonstrate maximal strength, but rather to maintain strength. We may still move some decent weights, but we don’t need to be working up to true 3-5 rep maxes. Even if you only get in one decent training session per week and lift for 2-3 sets of at 70-80 percent of your of 3-rep max (or 7-8 on an RPE scale), it’s going to go a long way to mitigating any losses in strength over the course of the competitive season.

Managing Fatigue

During in-season training, the primary thing I’m trying to manage is fatigue. For our purposes, fatigue basically equates to stress. And all stress is stress: physical, emotional, mental, financial, marital, etc.

Once the stress bucket is full, there’s not much you can do other than take a break and fix the problem. If the golf season sees a significant increase in the amount of golf swings you are making, walking you are doing or emotional stress (we’ve all been there!), we better factor that in.

As a performance coach, I have to make sure that my golfer is fresh and prepared to play on “X” day or “X” date. As I mentioned earlier, however, keeping the athlete strong is key to success in-season. This represents something of a double-edged sword; strength training is a stressor, and therefore an additional factor they must then recover from. For this reason, our in-season programs typically limit lifting to 1-2 lifting sessions per week. By limiting eccentric (the lowering portion of the lift) and overall training volume, we can ensure our golfers feel fresh during their rounds. Limiting soreness is also key part of allowing the golfer to feel fresh on the tee. By keeping exercise variety low, we can make the most of the repeated bout effect to prevent soreness.

Once the tournament is done, it’s a race to get the athlete recovered and feeling fresh as quickly as possible (particularly in the busy competitive season like you get on the PGA and European tours these days). Doing so allows for improved performance in both practice and competition, ensuring adequate recovery is therefore an all-important part of managing fatigue.

Ensuring proper sleep quality and quantity as well as supplying the body with an appropriate volume of nutrients is also vital to your body’s ability to deal with and recover from stress. Additionally, restorative activities such as swimming or sled pushing/ pulling, foam rolling, static stretching and breathing drills will become a focus of training in-season.

Note: The full details of the recovery strategies we utilize are beyond the scope of this article, so please click here for more information.

Putting It All Together

Click to enlarge.

The entire workout to the right is to be completed 1-2 times per week dependent on training experience. The active recovery and mobility portions should be completed another 1-2 times per week depending on training experience. Lastly, the mobility portion can also be completed post-workout or even nightly.

Ultimately, if you can keep yourself or your athletes feeling as fresh and prepared as possible — and as often as possible, while maintaining the physical qualities needed to perform — you give yourself or your athletes the best possible chance for success. This is where a well-planned and properly managed in-season training program is truly invaluable.

Instruction

How to play your best golf when the temperature drops

Published

3 months ago

Feb 3, 2026

Brendon Elliott

The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.

“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.

Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.

If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.

Understand What Cold Does to Your Game

Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.

Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.

Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.

Layer Up Without Restricting Your Swing

Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.

Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.

Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.

Take More Club Than You Think You Need

This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.

The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.

Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.

Adjust Your Expectations on the Greens

Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.

Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.

Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.

Embrace the Mental Challenge

Hull said something interesting about cold weather golf: “I like the mental toughness of it.”

That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.

Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.

Warm Up Longer and Smarter

This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.

World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.

Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.

The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.

Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!

Instruction

3 lessons from Brooks Koepka that’ll actually lower your score

Published

3 months ago

Feb 2, 2026

Brendon Elliott

Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.

What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.

So, what can average golfers learn from someone who treats the game so differently? Quite a bit.

Stop Overthinking Every Shot

Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.

This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.

How to actually do this:

On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.

Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.

If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.

This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.

Play to Your Strengths (Even If They’re Not Pretty)

Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.

Here’s how to build your game like Brooks:

Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.

Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.

Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.

Save Your Best for When It Counts

Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.

How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.

Here’s what actually works:

Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.

Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.

Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.

The Bottom Line

Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.

You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.

Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.

Instruction

What we can learn from Blades Brown’s impressive American Express performance

Published

3 months ago

Jan 29, 2026

Brendon Elliott

Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.

Here are three practical lessons from his performance that you can use on your own course this weekend.

Step 1: Give Priority to Accuracy Over Distance Off The Tee

Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.

Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.

Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.

The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.

Step 2: Commit To Hitting More Greens

This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.

How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.

Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.

Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.

When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.

Step 3: Minimize Mistakes And Stay Patient

Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.

He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.

Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.

Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.

Give these three steps a try. Your scorecard will thank you.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.