Golf Fitness in the Gym - Week 12

By Kelly BlackburnMay 18, 2004, 4:00 pm
We have arrived at the final week of Golf Fitness in the Gym. Over the past three weeks we have built programs for you to implement in the gym and this week makes the final fourth workout. Now you have four different routines to alternate to prevent boredom, but more importantly, get in shape and stay in shape for your game! 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. You can also see weeks 9, 10 and 11 (at the end of this article) to complete this foursome! 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.
 
Next week we begin our Golf Fitness on the Go series with easy to use portable equipment that can travel with you. You will need the Stretch Trainer that can be found in the Golf Fitness Pro Shop.
 
Now let's get started....
 
LEGS

Legs

Locate the machine used to work your outer thigh (abductor) region. In most health clubs this will be labeled seated abductor. From a seated position, place the pads just above your knee. Slowly press your legs apart and check your posture to ensure you are sitting upright. 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. A strong hip girdle will add power behind the ball.
 
BACK

BackBack

Locate the machine to work your mid to upper back region. This machine may be labeled a lat or back tower. Select your weight, take a wide grip on the bar and carefully step onto the bar or foot platform that will assist your performance. Flex your abdomen and slowly pull upward 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

Stand with the weights at your side with your hands rotated palms-facing your hips. Bend the knees slightly and contract your abdomen for support. Slowly raise one arm toward your shoulder flexing your bicep. As you return to the start position, initiate the same action with the opposite arm. 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 afford you more distance off the tee.
 
SHOULDERS

ShouldersShoulders

Locate the machine used to work your deltoid (shoulder) region. This machine may be labeled shoulder press. From a seated position, grip the handles parallel to the floor lightly. Flex your shoulders and slowly press upward. 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

Locate the machine to work your tricep region. This machine may be labeled a tricep or back tower. Select your weight, take a narrow grip on the bars approximately waist height and carefully step onto the bar or foot platform that will assist your performance. Flex your abdomen, bend at the elbows and slowly drop downward until your upper arms are parallel to the floor. Flex your triceps and press upward 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 tricep muscles will assist in added distance off the tee.
 
HAND & WRIST

Hand & WristHand & Wrist

Using a common rubber band, wrap one end of the rubber band around your thumb and the other around one finger so that the rubber band is relaxed when your thumb and finger are close together. Then stretch the rubber band by extending the thumb and finger away from each other, and slowly return to the staring position, repeating the exercise as many times as possible with each digit of each hand.
 
ABS

AbsAbs

Locate an ab roller (a training device that holds your head and shoulders in place as you exercise your abdominal region), lie flat on your back with your knees bent and feet flat on the floor. Grab the ab roller, and crunch your abdominal muscles, rocking forward and tightening your abs. 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 abdominals help to alleviate low back pain associated with your swing and provide strength at address.
 
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 bike 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.
 

Click here for training aids from the Golf Fitness Pro Shop!

 
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
  • Golf Fitness in the Gym - Week 10
  • Golf Fitness in the Gym - Week 11
  • Health & Fitness Main Page
     
  • Getty Images

    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."

    Getty Images

    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

    Those commonalities mean the two men have played plenty of practice rounds together, but the roads quickly diverge when it comes to on-course behavior. Rahm is quick, fiery and decisive; Mickelson is one of the most analytical players on Tour. And as Rahm told reporters Wednesday at the CareerBuilder Challenge, those differences won't end anytime soon.

    "I don't need much. 'OK, it's like 120 (yards), this shot, right," Rahm said. "And then you have Phil, it's like, 'Oh, this shot, the moisture, this going on, this is like one mile an hour wind sideways, it's going to affect it one yard. This green is soft, this trajectory. They're thinking, and I'm like, 'I'm lost.' I'm like, 'God if I do that thought process, I could not hit a golf shot.'"


    CareerBuilder Challenge: Articles, photos and videos


    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

    Both men are in the field this week in Palm Springs, where Mickelson will make his 2018 debut with what Rahm fully expects to be another dose of high-level analytics for the five-time major winner with his brother on the bag.

    "It's funny, he gets to the green and then it's the same thing. He's very detail-oriented," Rahm said of Mickelson. "I'm there listening and I'm like, 'Man, I hope we're never paired together for anything because I can't think like this. I would not be able to play golf like that. But for me to listen to all that is really fun."

    Getty Images

    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

    Johnson is in the Middle East this week for the Abu Dhabi HSBC Championship, and he told BBC Sport Wednesday that he wouldn't be in favor of making changes to the golf ball in order to remedy some of the eye-popping distances players are hitting the ball with ever-increasing frequency.

    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

    Johnson appeared much more willing to consider a reduced-distance ball option at the Hero World Challenge in November, when he sat next to tournament host Tiger Woods and supported Woods' notion that the ball should be addressed.

    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage."

    Speaking Wednesday in Abu Dhabi, Johnson stood by the notion that regardless of whether the rules change or stay the same, he plans to have a leg up on the competition.

    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."

    Getty Images

    LPGA lists April date for new LA event

    By Golf Channel DigitalJanuary 17, 2018, 8:18 pm

    The LPGA’s return to Los Angeles will come with the new Hugel-JTBC Open being played at Wilshire Country Club April 19-22, the tour announced Wednesday.

    When the LPGA originally released its schedule, it listed the Los Angeles event with the site to be announced at a later date.

    The Hugel-JTBC Open will feature a 144-player field and a $1.5 million purse. It expands the tour’s West Coast swing, which will now be made up of four events in California in March and April.

    The LPGA last played in Los Angeles in 2005. Wilshire Country Club hosted The Office Depot in 2001, with Annika Sorenstam winning there.