Golf Fitness in the Gym - Week 10

By Kelly BlackburnMay 4, 2004, 4:00 pm
This week’s routine for Golf Fitness in the Gym demonstrates how you can combine exercises from the first 8 weeks and build a new routine for the week. This routine is designed to better your health, enhance your on-course performance and help prevent boredom so that you stick with it! 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.
 
Now let’s get started....
 
LEGS

Legs / HamstringsLegs / Hamstrings

Locate the machine to work your hamstring region. In most gyms this will be labeled hamstring curl. You may have the option of a lying curl machine (face down) or a seated curl like the one demonstrated below. From a seated position, place your ankles over the extended pad and lightly grip the upright handles. Flex your feet (opposite of point) and bending the knees, press the pad downward. Return to the start position and repeat. 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 hamstrings help to create a more stable base and better balance.
 
BACK

BackBack

Locate the machine to work your mid to upper back region. This machine may be labeled a back lat pulldown or lateral pull. Select your weight, take a wide grip on the bar and slowly descend to a seated position. Flex your abdomen and lean back slightly. Slowly pull the bar to the top of your chest while flexing your upper back. Return to the start position and repeat. 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 back muscles are vital to making an effective turning motion and help alleviate low back pain associated with the golf swing.
 
BICEP

BicepBicep

Locate the machine to work the bicep (front of upper arm) region. In most clubs this will be labeled seated bicep curl. Selected your weight, grip the handles and curl slightly upward and slowly descend to a seated position. Flexing your biceps, slowly curl upward aiming the hands to the shoulders. Return to the start position and repeat. 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 biceps will add to distance off the tee and help to protect the shoulder girdle during the backswing.
 
CHEST

ChestChest

Locate the machine used to work your chest region. In most health clubs this will be labeled seated chest flye. From a seated position, carefully place your forearms on the pad and lightly grip the handles parallel to the floor and check your posture to ensure you are sitting upright. Flexing your chest muscles, slowly press the pads forward. Return to the start position and repeat. 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 chest muscles help maximize effectiveness in the golf swing.
 
SHOULDER

ShouldersShoulders

Locate the machine used to work your rear deltoid (shoulder) region. This machine is probably labeled rear deltoid. From a seated position, grip the vertical handles lightly. Flex your upper back and shoulders and slowly pull the handles away and to the rear of you. Return to the start position and repeat. 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 shoulders add more stability to the top of the backswing.
 
TRICEP

TricepTricep

Sit on a bench or chair with a dumbbell cupped in both hands and extended overhead. Bending at the elbow, slowly drop the weight behind the head. Slowly return to the start position and repeat. 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 triceps assist in most distance off the tee.
 
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 yr 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.
 
Cardio

This week we will be training on the stair stepper 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.
 
BALANCE DRILL

BalanceBalance

Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
 
Kelly
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Related Links:
  • Golf Fitness in the Gym - Week 1
  • Golf Fitness in the Gym - Week 2
  • Golf Fitness in the Gym - Week 3
  • Golf Fitness in the Gym - Week 4
  • Golf Fitness in the Gym - Week 5
  • Golf Fitness in the Gym - Week 6
  • Golf Fitness in the Gym - Week 7
  • Golf Fitness in the Gym - Week 8
  • Golf Fitness in the Gym - Week 9
  • Health & Fitness Main Page
  • Getty Images

    Garcia 2 back in weather-delayed Singapore Open

    By Associated PressJanuary 20, 2018, 3:06 pm

    SINGAPORE - Danthai Boonma and Chapchai Nirat built a two-stroke lead over a chasing pack that includes Sergio Garcia and Ryo Ishikawa midway through the third round of the weather-interrupted Singapore Open on Saturday.

    The Thai golfers were locked together at 9 under when play was suspended at the Sentosa Golf Club for the third day in a row because of lightning strikes in the area.

    Masters champion Garcia and former teen prodigy Ishikawa were among seven players leading the chase at 7 under on a heavily congested leaderboard.

    Garcia, one of 78 players who returned to the course just after dawn to complete their second rounds, was on the 10th hole of his third round when the warning siren was sounded to abruptly end play for the day.

    ''Let's see if we can finish the round, that will be nice,'' he said. ''But I think if I can play 4-under I should have a chance.''

    The Spanish golfer credits the Singapore Open as having played a part in toughening him up for his first major championship title at Augusta National because of the stifling humidity of southeast Asia and the testing stop-start nature of the tournament.


    Full-field scores from the Singapore Open


    Although he finished tied for 11th in Singapore in 2017, Garcia won the Dubai Desert Classic the subsequent week and was in peak form when he won the Masters two months later. He is feeling confident of his chances of success this weekend.

    ''I felt like I hit the ball OK,'' Garcia said. ''My putting and all went great but my speed hasn't been great on this green so let's see if I can be a little more aggressive on the rounds this weekend.''

    Ishikawa moved into a share of the lead at the halfway stage after firing a second round of 5-under 66 that featured eight birdies. He birdied the first two holes of his third round to grab the outright lead but slipped back with a double-bogey at the tricky third hole for the third day in a row. He dropped another shot at the par-5 sixth when he drove into a fairway bunker.

    ''It was a short night but I had a good sleep and just putted well,'' Ishikawa said. The ''greens are a little quicker than yesterday but I still figured (out) that speed.

    Ishikawa was thrust into the spotlight more than a decade ago. In 2007, he became the youngest player to win on any of the major tours in the world. He was a 15-year-old amateur when he won the Munsingwear Open KSB Cup.

    He turned pro at 16, first played in the Masters when he was 17 and the Presidents Cup when he was 18. He shot 58 in the final round to win The Crowns in Japan when he was 19.

    Now 26, Ishikawa has struggled with injuries and form in recent years. He lost his PGA Tour card and hasn't played in any of the majors since 2015. He has won 15 times as a professional, but has never won outside his homeland of Japan.

    Chapchai was able to sleep in and put his feet up on Saturday morning after he completed his second round on Friday.

    He bogeyed the third but reeled off three birdies in his next four holes to reach 9-under with the back nine still to play.

    Danthai was tied for 12th at the halfway stage but charged into a share of the lead with seven birdies in the first 15 holes of his penultimate round.

    Getty Images

    McIlroy (65) one back in Abu Dhabi through 54

    By Randall MellJanuary 20, 2018, 1:09 pm

    Rory McIlroy moved into position to send a powerful message in his first start of the new year at the Abu Dhabi HSBC Championship.

    Closing out with back-to-back birdies Saturday, McIlroy posted a 7-under-par 65, leaving him poised to announce his return to golf in spectacular fashion after a winless year in 2017.

    McIlroy heads into Sunday just a single shot behind the leaders, Thomas Pieters (67) and Ross Fisher (65), who are at 17-under overall at Abu Dhabi Golf Club.

    Making his first start after taking three-and-a-half months off to regroup from an injury-riddled year, McIlroy is looking sharp in his bid to win for the first time in 16 months. He chipped in for birdie from 50 feet at the 17th on Saturday and two-putted from 60 feet for another birdie to finish his round.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy took 50 holes before making a bogey in Abu Dhabi. He pushed his tee shot into a greenside bunker at the 15th, where he left a delicate play in the bunker, then barely blasted his third out before holing a 15-footer for bogey.

    McIlroy notably opened the tournament playing alongside world No. 1 Dustin Johnson, who started the new year winning the PGA Tour’s Sentry Tournament of Champions in Hawaii in an eight-shot rout just two weeks ago. McIlroy was grouped in the first two rounds with Johnson and Tommy Fleetwood, the European Tour’s Player of the Year last season. McIlroy sits ahead of both of them going into the final round, with Johnson (68) tied for 12th, five shots back, and Fleetwood (67) tied for fourth, two shots back.

    Those first two rounds left McIlroy feeling good about his off season work.

    “That proves I’m back to full fitness and 100 percent health,” he said going into Saturday. “DJ is definitely the No. 1 player in the world right now and of, if not the best, drivers of the golf ball, and to be up there with him over the first two days proves to me I’m doing the right things and gives me confidence.”

    Getty Images

    Monty grabs lead entering final round in season-opener

    By Associated PressJanuary 20, 2018, 4:00 am

    KAILUA-KONA, Hawaii – Colin Montgomerie shot a second straight 7-under 65 to take a two-shot lead into the final round of the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 54-year-old Scot, a six-time winner on the over-50 tour, didn't miss a fairway on Friday and made five birdies on the back nine to reach 14 under at Hualalai.

    Montgomerie has made 17 birdies through 36 holes and said he will have to continue cashing in on his opportunities.

    ''We know that I've got to score something similar to what I've done – 66, 67, something like that, at least,'' Montgomerie said. ''You know the competition out here is so strong that if you do play away from the pins, you'll get run over. It's tough, but hey, it's great.''


    Full-field scores from the Mitsubishi Electric Championship


    First-round co-leaders Gene Sauers and Jerry Kelly each shot 68 and were 12 under.

    ''I hit the ball really well. You know, all the putts that dropped yesterday didn't drop today,'' Kelly said. ''I was just short and burning edges. It was good putting again. They just didn't go in.''

    David Toms was three shots back after a 66. Woody Austin, Mark Calcavecchia and Doug Garwood each shot 67 and were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was six shots back after a 67.

    The limited-field tournament on Hawaii's Big Island includes last season's winners, past champions of the event, major champions and Hall of Famers.

    ''We've enjoyed ourselves thoroughly here,'' Montgomerie said. ''It's just a dramatic spot, isn't it? If you don't like this, well, I'm sorry, take a good look in the mirror, you know?''

    Getty Images

    The missing link: Advice from successful tour pros

    By Phil BlackmarJanuary 20, 2018, 1:24 am

    Today’s topic is significant in that it underscores the direction golf is headed, a direction that has me a little concerned.

    Now, more than ever, it has become the norm for PGA Tour players to put together a team to assist in all aspects of their career. These teams can typically include the player’s swing coach, mental coach, manager, workout specialist, dietician, physical therapist, short-game guru, doctor, accountant, nanny and wife. Though it often concerns me the player may be missing out when others are making decisions for them, that is not the topic.

    I want to talk about what most players seem to be inexplicably leaving off their teams.

    One of the things that separates great players from the rest of the pack – other than talent – is the great player’s ability to routinely stay comfortable and play with focus and clarity in all situations. Though innate to many, this skill is trainable and can be learned. Don’t get too excited, the details of such a plan are too long and more suited for a book than the short confines of this article.

    So, if that aspect of the game is so important, where is the representative on the player’s team who has stood on the 18th tee with everything on the line? Where is the representative on the team who has experienced, over and over, what the player will be experiencing? In other words, where is the successful former tour player on the team?

    You look to tennis and many players have such a person on their team. These teacher/mentors include the likes of Boris Becker, Ivan Lendl, Jimmy Connors and Brad Gilbert. Why is it not the norm in golf?

    Sure, a few players have sought out the advice of Jack Nicklaus, but he’s not part of a team. The teaching ranks also include some former players like Butch Harmon and a few others. But how many teams include a player who has contended in a major, let alone won one or more?

    I’m not here to argue the value and knowledge of all the other coaches who make up a player’s team. But how can the value of a successful tour professional be overlooked? If I’m going to ask someone what I should do in various situations on the course, I would prefer to include the experienced knowledge of players who have been there themselves.

    This leads me to the second part of today’s message. Is there a need for the professional players to mix with professional teachers to deliver the best and most comprehensive teaching philosophy to average players? I feel there is.

    Most lessons are concerned with changing the student’s swing. Often, this is done with little regard for how it feels to the student because the teacher believes the information is correct and more important than the “feels” of the student. “Stick with it until it’s comfortable” is often the message. This directive methodology was put on Twitter for public consumption a short time back:

    On the other hand, the professional player is an expert at making a score and understands the intangible side of the game. The intangible side says: “Mechanics cannot stand alone in making a good player.” The intangible side understands “people feel things differently”; ask Jim Furyk to swing like Dustin Johnson, or vice versa. This means something that looks good to us may not feel right to someone else.

    The intangible side lets us know that mechanics and feels must walk together in order for the player to succeed. From Ben Hogan’s book:

    “What I have learned I have learned by laborious trial and error, watching a good player do something that looked right to me, stumbling across something that felt right to me, experimenting with that something to see if it helped or hindered, adopting it if it helped, refining it sometimes, discarding it if it didn’t help, sometimes discarding it later if it proved undependable in competition, experimenting continually with new ideas and old ideas and all manner of variations until I arrived at a set of fundamentals that appeared to me to be right because they accomplished a very definite purpose, a set of fundamentals which proved to me they were right because they stood up and produced under all kinds of pressure.”

    Hogan beautifully described the learning process that could develop the swings of great players like DJ, Furyk, Lee Trevino, Jordan Spieth, Nicklaus, etc.

    Bob Toski is still teaching. Steve Elkington is helping to bring us the insight of Jackie Burke. Hal Sutton has a beautiful teaching facility outside of Houston. And so on. Just like mechanics and feels, it’s not either-or – the best message comes from both teachers and players.

    Lately, it seems the scale has swung more to one side; let us not forget the value of insights brought to us by the players who have best mastered the game.