The yearly plan or annual plan is the training structure for an entire year. In order to be a competitive golfer, you have to be willing to work all year round. Gone are the days of a true "Off"-Season. Using to the principle of periodization, we break the year up into specific training periods and each period has its own specific goal. The annual plan begins at the completion of the season.

The first phase after the season is called Active Rest. The body needs this time to recover physically and mentally after a long season. During active rest the athlete should try to somewhat maintain their conditioning and is encouraged to participate in some kind of physical activity other than golf. This maintains a degree of conditioning without overtraining. Very light exercise, or none at all, should be performed in this phase. Active rest should last at least 2 weeks, but preferably about a month.

After the active rest period, you will move into the first phase of the off-season program. The phase is called Adaptation. It's called adaptation because the goal is to adapt the body to get ready for the upcoming training phases. The golf focus in this phase should be to increase flexibility.

The next phase is called Hypertrophy. The goal of the hypertrophy phase is to increase lean muscle mass. The reason we want to increase lean muscle mass is that larger muscles are able to develop greater force or strength. This is why the hypertrophy phase comes before the strength phase. For golf, we begin to focus on your balance through mobility and stability in this phase.

Now you move into the maximal strength phase. The strength phase builds on the foundation of the hypertrophy phase. The idea of this phase is to increase your maximal strength. This phase is necessary to become stronger and ultimately become more powerful, since power is a product of strength and speed.

Next you will perform the power phase. The power phase means just what it implies; the goal is to improve your power. Power is what gives you more distance with your shots. Power means being able to apply strength, but to apply it quickly. We also work to apply it power specifically to the golf swing. This phase begins to put everything together you've been working so hard for the last few months.

Lastly, is the endurance phase. The goal here is to maintain all of your gains to date, and allow you to perform at a high level for the entire round of eighteen holes.

Once the off-season program is finished, you will move into the in-season program. The simple goal here is to maintain what you built over the off-season. The in-season program combines all of the above phases to keep you at your best through the season.