Golf Fitness in the Gym - Week 2

By Kelly BlackburnMarch 9, 2004, 5:00 pm
This is our second week of Golf Fitness in the Gym. All of the exercises in this series are executed on equipment that you will find in most health clubs. This program is concentrated to better your health and enhance your on-course performance. Each week we will concentrate on working your golf muscles and your goal will be to complete the workout 3 days a week. If you are just joining us, refer to week 1 at the end of this exercises program. The amount of weight to use, or the number of repetitions to complete for each exercise, can be answered by taking the Golf Fitness Analyzer. 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. As I mentioned in week 1, 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!
 
CHEST

Chest

Locate the machine used to work your chest region. In most health clubs this will be labeled seated chest press. From a seated position, grip the handles parallel to the floor and check your posture to ensure you are sitting upright. Flexing your chest muscles, slowly push the handles 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

ShoulderShoulder

Locate the machine used to work the deltoid (shoulder) region. This should be labeled side lateral or side deltoid raise. From a seated position, place your arms in the machine to where the pads are resting just below the shoulder region. Concentrate on lifting the weight leading with your elbows so that you are working the deltoid region. 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 used to work the tricep (back of upper arm) region. In most health clubs this is labeled seated tricep press machine. From a seated position, grip the handles with an open grip and slowly press 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 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 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 needed to start your program!

 
Related Links:
  • Golf Fitness in the Gym - Week 1
  • Health & Fitness Main Page
  • Simpson WDs from RSM, tweets his father is ill

    By Rex HoggardNovember 18, 2017, 10:45 pm

    ST. SIMONS ISLAND, Ga. – Following rounds of 67-68, Webb Simpson was in 12th place entering the weekend at the RSM Classic before he withdrew prior to Saturday’s third round.

    On Saturday afternoon, Simpson tweeted that he withdrew due to an illness in his family.

    “Thanks to [Davis Love III] for being such a great tournament host. I [withdrew] due to my dad being sick and living his last days,” Simpson posted on Twitter on Saturday afternoon.


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    Simpson’s father, Sam, caddied for his son during amateur events, and Webb Simpson started playing golf after following his father to the course on family vacations to North Carolina.

    “My dad is probably the kindest man I know. He’s always been the guy who knew everyone, everyone knew him, everyone wanted to be around him,” Simpson said in a 2015 interview with David Feherty. “He taught me the game. He’s always been one of those dads who loved to be active with their kids.”

    Before play began on Thursday, Luke Donald withdrew after being hospitalized with chest pain. Tests indicated the Englishman’s heart was fine and he returned home to undergo more tests.

    New old putter helps Kirk (64) jump into contention

    By Rex HoggardNovember 18, 2017, 10:43 pm

    ST. SIMONS ISLAND, Ga. – Chris Kirk’s ball-striking has been nearly flawless this fall. Unfortunately, the same couldn’t be said for his putting.

    In four events this season, Kirk ranks 143rd in strokes gained: putting, but his fortunes have changed this week, thanks at least in part to a return to something familiar.

    Kirk switched to an older style of putter similar to the one he used on the Web.com Tour in 2010 to earn his PGA Tour card.

    “It's nice to be back in contention again,” said Kirk, who is alone in second place, three strokes behind front-runner Austin Cook. “It's been a little while for me. But I felt great out there today, I felt really comfortable, and so hopefully it will be the same way tomorrow.”


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    Kirk is 25th in strokes gained: putting this week and has converted several crucial putts, including a 30-footer for birdie at the 17th hole on his way to a third-round 64.

    His putting is similar to 2013 when he won the RSM Classic, and his improved play on the greens has given the 32-year-old confidence going into Sunday’s final round.

    “I'll probably be relatively comfortable in that situation, and thankfully I've been there before,” Kirk said. “It's still not easy by any means, but hopefully I'll be able to group together a bunch of good shots and see what it gives me.”

    Rookie Cook (66) handling RSM like a pro

    By Rex HoggardNovember 18, 2017, 10:24 pm

    ST. SIMONS ISLAND, Ga. – Of all the impressive statistics Austin Cook has put up this week at the RSM Classic – he is first in strokes gained: tee to green, strokes gained: approach to the green and scrambling – the one number that stands out is 49.

    That’s how many holes Cook went this week without a bogey or worse, a moment that prompted his caddie, Kip Henley, to joke, “The dream is over.”

    That loss of momentum at the 14th hole didn’t last long, with the PGA Tour rookie making birdie at the next hole on his way to a third-round 66 and a three-stroke lead.

    “Bouncing back from any bogey with a birdie is nice and helps get the number right back. Being my only bogey of the week so far, it was really nice to be able to get that back on the next hole,” said Cook, who leads Chris Kirk at 18 under par. “Going into tomorrow with a three-shot lead instead of a two-shot lead I think is crucial.”


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    Although this is the first time Cook has held a 54-hole lead on the Tour, in fact it’s just his fourth start as a Tour member, he has experienced Sunday pressure before. In 2015, he began the final round at the Shell Houston Open one stroke off the lead held by Jordan Spieth.

    “Back then my game was good as well, but mentally I've grown a lot and matured a lot and been able to kind of just let small things on the golf course roll off my shoulder instead of getting tied up in one little small mistake,” said Cook, who closed with a 75 at the ’15 Shell Houston Open to tie for 11th.

    Park collapses; leaderboard chaos at CME

    By Nick MentaNovember 18, 2017, 8:47 pm

    Sung-Hyun Park started the day with a three-shot lead and slowly gave it all back over the course of a 3-over 75, leaving the CME Group Tour Championship and a host of season-long prizes up for grabs in Naples. Here’s where things stand through 54 holes at the LPGA finale, where Michelle Wie, Ariya Jutanugarn, Suzann Pettersen and Kim Kaufman share the lead.

    Leaderboard: Kaufman (-10), Wie (-10), Jutanugarn (-10), Pettersen (-10), Stacy Lewis (-9), Karine Icher (-9), Austin Ernst (-9), Lexi Thompson (-9), Jessica Korda (-9), Pernilla Lindberg (-9)

    What it means: It wasn’t the Saturday she wanted, but Park, who already wrapped up the Rookie of the Year Award, is still in position for the sweep of all sweeps. With a victory Sunday, she would claim the CME Group Tour Championship, the Race to CME Globe’s $1 million jackpot, the Rolex Player of the Year Award, and the money title, as she ascends to No. 1 in the Rolex world ranking. Meanwhile, Thompson, too, could take the $1 million and Player of the Year. As those two battle for season-long prizes, a host of other notable names – Wie, Jutanugarn, Pettersen, Korda, Lewis and Charley Hull (-8) – will fight for the Tour Championship.

    Round of the day: Kaufman made four birdies on each side in a bogey-free 8 under-par 64. A lesser-known name on a stacked leaderboard, she seeks her first LPGA victory.

    Best of the rest: Amy Yang will start the final round two behind after a 7-under 65. The three-time LPGA Tour winner could pick up her second title of the season after taking the Honda LPGA Thailand in February.

    Biggest disappointment: On a day that featured plenty of low scores from plenty of big names, Lydia Ko dropped 11 spots down the leaderboard into a tie for 23rd with a Saturday 72. The former world No. 1 needed two birdies in her last five holes to fight her way back to even par. Winless this season, she’ll start Sunday four back, at 6 under.

    Shot of the day: I.K. Kim aced the par-3 12th from 171 yards when her ball landed on the front of the green and tracked all the way to the hole.

    Kim, oddly enough, signed her name to a scorecard that featured a 1, 2, 3, 4, 5, 6 and 7. It was all part of a 1-under 71.