Golf Fitness in the Gym - Week 1

By Kelly BlackburnMarch 2, 2004, 5:00 pm
This week we begin Golf Fitness in the Gym. This program is concentrated to better your health and enhance your on-course performance. Each week we will do a different workout utilizing your golf muscles. Your goal will be to complete the workout 3 days a week. If you have questions concerning the amount of weight to use or the number of repetitions to complete, take the Golf Fitness Analyzer to find your answers. It is very important to incorporate a swing training drill workout because as your body changes, so will your tempo and timing if you do not continue to swing a club. We are going to work certain muscle groups along with a cardio workout each week. If you do not have access to a health club, but want to start a training regimen for your game, refer to our 12-Week Workout Recap to get started!
 
Our goal is to:
  • Strengthen Rotator Cuff: Strengthening the shoulder girdle increases stability at the top of the backswing position.

  • Strengthen Upper Legs: Strengthening the quadriceps and hamstrings provides improved balance during the swing.

  • Strengthen Hips: Strengthening the hip girdle adds power and clubhead speed.

  • Strengthen Lower Legs: Strengthening the calf muscle adds push-off power in the downswing.

  • Strengthen Trunk: Strengthening the low back is critical to making an effective turning motion.

  • Strengthen Forearms & Wrists: Strengthening the forearms and wrists add to better club control.

  • Strengthen Upper Arms: Strong bicep and tricep muscles are vital for golf performance.

  • Increased Endurance: Increased cardiovascular capacity enhances endurance to maintain consistency through 18 holes.

Now lets get started...
 
LEGS

Leg Extension

Locate the machine used to strengthen the quadriceps (upper thigh). In most health clubs this will be labeled Leg Extension. From a seated position, flex your feet (opposite of point) to concentrate on the quadriceps and slowly lift upward. Return to the start position and repeat.
 
Leg Extension

We all have a dominant side and it is good practice to work the weaker side in order to build equal strength. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong upper legs increase a stable foundation for your swing.
 
BACK

Back RowBack Row

Locate the machine used to strengthen the upper back most often labeled Back Row. Sit with your chest against the pad and grip the handles with a parallel grip. Flex the upper back, bend your elbows and slowly pull the weight simulating a rowing motion. Count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. A strong upper back helps to protect the neck and shoulder girdle as well as help to prevent injuries associated with the golf swing.
 
BICEP

Bicep CurlsBicep Curls

Sitting on a bench with your legs together and your torso upright, hold a dumbbell in each hand and extend your arms downward. Rotate your wrists so the palms are facing your thighs, and slowly lift one arm to your shoulder, using the elbow as a hinge. Slowly return to the start position and repeat with the opposite arm. Count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.

CARDIO

Increase your cardiovascular capacity (the ability to use oxygen and fuel efficiently during longer periods of exercise) to play optimal golf. Aerobic capacity is developed through sustained exercise at 60-85% of your maximum heart rate. Choose an activity that you will continue on a regular basis. You will need to determine your target heart range, so use this simple formula: Subtract your age from 220. Multiply the difference by .6 and again by .85 (For example, 40 year-old equates to 220-40 X .6 = 108, and then 220-40 X .85 = 153, so target range is 108-153 beats per minute). Now you have your training range to increase your aerobic capacity. Monitor your heart rate every five minutes to insure you are training efficiently.
 
Treadmill

This week we will be training on the treadmill utilizing the program titled interval (hill and valley elevation). Because most courses have elevation changes we want to train accordingly. If you have questions concerning the length of time you should do refer to your results of the Golf Fitness Analyzer.
 
SWING TRAINING

Weight A Minute

Take your weighted swing trainer and perform your drills to cap off your workout. If you do not have a weighted club or if you need information about the proper drills, refer to the swing trainer described in 18 Healthier Holes in the Golf Fitness Pro Shop.
 

Click here for training aids needed to start your program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page
  • Day: Woods feeling good, hitting it long

    By Golf Channel DigitalNovember 22, 2017, 9:33 pm

    Jason Day says Tiger Woods told him he feels better than he has in three years, which is good news for Woods a week ahead of his return to the PGA Tour at the Hero World Challenge.

    Day, a fellow Nike endorser, was asked about Woods during his news conference at the Emirates Australian Open on Wednesday. "I did talk to him," Day said, per a report in the Sydney Morning Herald,"and he did say it's the best he's ever felt in three years'" Day said.

    "He doesn't wake up with pain anymore, which is great. I said to him, 'Look, it's great to be one of the best players ever to live, but health is one thing that we all take for granted and if you can't live a happy, healthy life, then that's difficult.'"

    The Hero World Challenge will be played Nov. 30-Dec. 3 in the Bahamas and broadcast on Golf Channel and NBC.

    Day, who has had his own health issues, said he could empathize with Woods.

    "I totally understand where he's coming from, because sometimes I wake up in the morning and it takes me 10 minutes to get out of bed, and for him to be in pain for three years is very frustrating."

    Woods has not played since February after undergoing surgery following a recurrence of back problems.

    "From what I see on Instagram and what he's been telling me, he says he's ready and I'm hoping that he is, because from what I hear, he's hitting it very long," Day said.

    "And if he's hitting it long and straight, then that's going to be tough for us because it is Tiger Woods. He's always been a clutch putter and in amongst the best and it will be interesting to see.

    "There's no pressure. I think it's a 17- or 18-man field, there's no cut, he's playing at a tournament where last year I think he had the most birdies at."

    Move over Lydia, a new Ko is coming to LPGA

    By Randall MellNovember 22, 2017, 5:11 pm

    Another gifted young South Korean will be joining the LPGA ranks next year.

    Jin Young Ko, the Korean LPGA Tour star, informed the American-based LPGA on Sunday night that she will be taking up membership next year. Ko earned the right by winning the LPGA’s KEB Hana Bank Championship as a nonmember in South Korea in October.

    Ko, 22, no relation to Lydia Ko, first burst on to the international spotlight with her run into contention at the Ricoh Women’s British Open at Turnberry two years ago. She led there through 54 holes, with Inbee Park overtaking her in the final round to win.

    With 10 KLPGA Tour titles, three in each of the last two seasons, Ko has risen to No. 19 in the Rolex Women’s World Rankings.

    Ko told GolfChannel.com Sunday afternoon that she was struggling over the decision, with a Monday deadline looming.

    “It’s a difficult decision to leave home,” Ko said after the final round of the CME Group Tour Championship in Naples, when she was still undecided. “The travelling far away, on my own, the loneliness, that’s what is difficult.”

    Ko will be the favorite to win the LPGA’s Louise Suggs Rolex Rookie of the Year Award next year. South Koreans have won that award the last three years. Sung Hyun Park won it this year, In Gee Chun last year and Sei Young Kim in 2015. South Korean-born players have won the last four, with New Zealand’s Lydia Ko winning it in 2014. Ko was born in South Korea and moved to New Zealand when she was 6.

    Ko released this statement through the LPGA on Wednesday: 

    "It has been my dream since I was young to play on the LPGA Tour and I look forward to testing myself against the best players on a worldwide stage. I know it is going to be tough but making a first win as an LPGA member and winning the Rolex Rookie of the Year award would be two of the biggest goals I would like to achieve next year."

    Piller pregnant, no timetable for LPGA return

    By Randall MellNovember 22, 2017, 4:22 pm

    Gerina Piller, the American Olympian golfer and three-time Solheim Cup veteran, is pregnant and will not be rejoining the LPGA when the 2018 season opens, the New York Times reported following the season-ending CME Group Tour Championship.

    Piller, 32, who is married to PGA Tour pro Martin Piller, is due with the couple’s first child in May, Golf Channel’s Jerry Foltz reported.

    Piller declined an interview request when GolfChannel.com sought comment going into the CME Group Tour Championship.

    Piller told the New York Times she has no timetable for her return but that she isn’t done with competitive golf.

    “I’m not just giving everything up,” Piller said.

    As parity reigns, LPGA searching for a superstar

    By Randall MellNovember 22, 2017, 4:00 pm

    Apologies to the LPGA’s golden eras, but women’s golf has never been deeper.

    With the game going global, with the unrelenting wave of Asian talent continuing to slam the tour’s shores, with Thailand and China promising to add to what South Korea is delivering, it’s more difficult than ever to win.

    That’s a beautiful and perplexing thing for the women’s game.

    That’s because it is more difficult than ever to dominate.

    And that’s a magic word in golf.

    There is no more powerful elixir in the sport.

    Domination gets you on the cover of Sports Illustrated, on ESPN SportsCenter, maybe even on NBC Nightly News if the “D” in domination is dynamic enough.

    The women’s best chance of moving their sport to another stratosphere is riding the back of a superstar.

    Or maybe a pair of superstar rivals.


    Photos: 2017 LPGA winners gallery


    A constellation of stars may be great for the devoted regular supporters of the women’s game, but it will take a charismatic superstar to make casual fans care.

    The LPGA needs a Serena Williams.

    Or the reincarnation of Babe Zaharias.

    For those of us who regularly follow the LPGA, this constellation of stars makes for compelling stories, a variety of scripting to feature.

    The reality, however, is that it takes one colossal story told over and over again to burst out of a sports niche.

    The late, great CBS sports director Frank Chirkinian knew what he had sitting in a TV production truck the first time he saw one of his cameras bring a certain young star into focus at the Masters.

    It’s this player coming up over the brow of the hill at the 15th hole to play his second shot,” Chirkinian once told me over lunch at a golf course he owned in South Florida.  “He studies his shot, then flips his cigarette, hitches up his trousers and takes this mighty swipe and knocks the shot on the green. It was my first experience with Arnold Palmer, and I remember thinking, ‘Wow, who is this guy?’

    “The thing about golf, more than any other sport, it’s always looking for a star. It’s the only sport where people will root against the underdog. They don’t want the stars to lose. They’re OK with some unknown rising up to be the story on Thursday or Friday, but they always want to see the stars win.”

    And they go gaga when it’s one star so radiant that he or she dominates attention.

    “It didn’t matter if Arnold was leading, or where he was, you had to show him,” Chirkinian said. “You never knew when he might do something spectacular.”

    The LPGA is in a healthy place again, with a big upside globally, with so much emerging talent sharing the spotlight.

    Take Sunday at the CME Group Tour Championship.

    The back nine started with Lexi Thompson and Michelle Wie making the turn tied for the lead. There is no more powerful pairing to sell in the women’s game today, but there would be no duel. It would have been too far off script as the final chapter to this season.

    Parity was the story this year.

    Sunday in Naples started with 18 players within two shots of the lead.

    Entering that back nine, almost a dozen players were in the mix, including Ariya Jutanugarn.

    The day ended with Jutanugarn beating Thompson with a dramatic birdie-birdie finish after Thompson stunned viewers missing a 2-foot putt for par at the last.

    The day encapsulated the expanding LPGA universe.

    “I’ve never seen such crazy, brilliant golf from these ladies,” said Gary Gilchrist, who coaches Jutanugarn, Lydia Ko and Rolex world No. 1 Shanshan Feng. “It was unbelievable out there. It was just like birdie after birdie after birdie, and the scoreboard went up and down. And that’s why it’s so hard to be No. 1 on this tour. There’s not one person who can peak. It’s all of them at a phenomenal level of golf.”

    If Thompson had made that last 2-footer and gone on to win the CME, she would have become the sixth different world No. 1 this year. Before this year, there had never been more than three different No. 1s in a single LPGA season.

    Parity was the theme from the year’s start.

    There were 15 different winners to open the season, something that hadn’t happened in 26 years. There were five different major championship winners.

    This year’s Rolex Player of the Year Award was presented Sunday to So Yeon Ryu and Sung Hyun Park. It’s the first time the award has been shared since its inception in 1966.

    Thompson won twice this year, with six second-place finishes, with three of those playoff losses, one of them in a major championship. She was close to putting together a spectacular year. She was close to dominating and maybe becoming the tour’s one true rock star.

    Ultimately, Thompson showed us how hard that is to do now.

    She’s in a constellation we’re all watching, to see if maybe one star breaks out, somebody able to take the game into living rooms it has never been, to a level of popularity it’s never been.

    The game won’t get there with another golden era. It will get there with a golden player.