Golf Fitness in the Gym - Week 5

By Kelly BlackburnMarch 30, 2004, 5:00 pm
Welcome to week 5 of Golf Fitness in the Gym. Let me start by sharing my experience with the contestants that have been chosen for The Natural Golf Makeover Challenge. For the next few weeks all 5 contestants will receive tips and instruction on how to improve their on-course performance with fitness! You have to mark it on your calendar to watch all 8 episodes airing in June. Tune in to see how golfers just like you take their game to the next level!
 
For those of you who are new to the health & fitness section and do not have access to a health club environment, click here to see week 5 of our in-home series. Keep in mind that you will need a pair of dumbbells, a stretch trainer, a power ball and a weighted swing trainer all of which can be located in the golf fitness pro shop.
 
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 weeks 1, 2, 3 and 4 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.
 
Lets get started!
 
LEGS

Legs

Locate the machine used to work your inner thigh (adductor) region. In most health clubs this will be labeled seated adductor. From a seated position, place the pads just above your knee and slowly open the machine to a comfortable stretch position. Press your legs together 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 low back region. Many of these machines will be labeled back extension. From a seated position place the back pad midway of your back. Contract your abdominal muscles and slowly press the back backward. 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 back will help alleviated problems associated with your golf swing.
 
BICEP

BicepBicep

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 away from your thighs. Slowly lift both arms to your shoulder, using the elbow as a hinge. 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 afford you more 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 elliptical trainer 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
  • Golf Fitness in the Gym - Week 2
  • Golf Fitness in the Gym - Week 3
  • Golf Fitness in the Gym - Week 4
  • Health & Fitness Main Page
     
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    Recent winner Cook contending at CareerBuilder

    By Will GrayJanuary 18, 2018, 11:45 pm

    Patton Kizzire is currently the only two-time PGA Tour winner this season, but Austin Cook hopes to join him this week at the CareerBuilder Challenge.

    Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Web.com Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

    "Today was great," Cook told reporters. "The conditions were perfect, but I always loved desert golf and I was just hitting the ball well and seeing good lines on the greens and hitting good putts."

    Cook got off to a fast start, playing his first seven holes in 6 under highlighted by an eagle on the par-5 fourth hole. He briefly entertained the notion of a sub-60 round after birdies on Nos. 10 and 11 before closing with six pars and a birdie.

    Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

    "That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

    Getty Images

    Photo: Fleetwood's phone cover is picture of Bjorn

    By Jason CrookJanuary 18, 2018, 11:40 pm

    There's phone covers and then there are Phone Covers.

    Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

    Now, it appears, Tommy Fleetwood has joined the movement.

    Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.

    @tommyfleetwood_1

    A post shared by Alex Noren (@alexnoren1) on

    The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

    It's a bold strategy, Cotton. Let's see if it pays off for him.

    Getty Images

    Mickelson starts fast, fades to 70 at La Quinta

    By Will GrayJanuary 18, 2018, 11:07 pm

    Phil Mickelson got off to a fast start in his first competitive round of 2018 - for six holes, at least.

    The 47-year-old is making his first start since the WGC-HSBC Champions this week at the CareerBuilder Challenge, and only his third competitive appearance since the BMW Championship in September. Four birdies over his first six holes indicated that a strong opener might be in the cards, but Mickelson played his subsequent holes in 2 over.

    It added up to a 2-under 70 at La Quinta Country Club, typically the easiest of the three courses in rotation this week, and left Mickelson eight shots behind Jon Rahm.

    "It was fun to get back out and be competitive," Mickelson told reporters. "I for some reason am stuck on 70 here at La Quinta, whether I get off to a good start or a bad one, I end up shooting the same score."


    Full-field scores from the Career Builder Challenge

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    Mickelson stunted his momentum with a tee shot out of bounds on the par-4 eighth hole, but he managed to save bogey and otherwise drove the ball relatively well. Instead, he pointed to his normally reliable iron play as the culprit for his back-nine backslide on a day when more than 120 players in the 156-man field broke par.

    Mickelson will now head to the Nicklaus Tournament Course with the Stadium Course on tap for Saturday's third round. While there were several low scores Thursday at La Quinta, Mickelson remains bullish about the birdie opportunities that still lie ahead.

    "This isn't the course where I go low on," Mickelson said. "I feel more comfortable on Stadium and Nicklaus. Neither of them are nearly as tight and I tend to score a lot lower on those other two than I do here, historically."

    Getty Images

    Rahm (62) shoots career low round at CareerBuilder

    By Will GrayJanuary 18, 2018, 10:33 pm

    After a banner year in 2017, Jon Rahm found a way to add yet another accolade to his growing list of accomplishments during the opening round of the CareerBuilder Challenge.

    Rahm got off to a fast start at La Quinta Country Club, playing his first seven holes in 6 under en route to a 10-under 62. The score marked his career low on the PGA Tour by two shots and gave him an early lead in an event that utilizes a three-course rotation.

    La Quinta was the site of Adam Hadwin's 59 during last year's event, and Rahm knew full well that a quick start opened the door to a memorably low score.

    "Any time you have that going for you, you get thoughts come in your head, 60, maybe 59," Rahm told reporters. "I knew that if I kept playing good I was going to have more birdie opportunities, and I tried not to get ahead of myself and I was able to do it."


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    Rahm birdied his first two holes before an eagle on the par-5 fifth hole sparked him to an outward 30. He added four more birdies on the inward half without dropping a shot.

    The Spaniard is the highest-ranked player in the field this week, and while many players opted for a two-week stint in Hawaii he instead came home for some practice after opening the new year with a runner-up finish at the Sentry Tournament of Champions. That decision appears to have paid some early dividends as Rahm gets set to defend a PGA Tour title for the first time next week at Torrey Pines.

    Low scores were plentiful on all three courses during the opening round, and Rahm remained pleased with his effort even though he fell short of matching Hadwin's sub-60 score from a year ago.

    "That's golf. You're not going to make every single putt, you're not going to hit every shot perfect," he said. "Overall, you've got to look at the bigger picture. I birdied the last hole, had a couple of great sand saves coming in, shot 10 under par. There's not much more I can ask for."