Golf Fitness in the Gym - Week 6

By Kelly BlackburnApril 6, 2004, 4:00 pm
Welcome to week 6 of Golf Fitness in the Gym. I have been traveling this past week to the Natural Golf Makeover Challenge contestants and what an experience it has been so far! They are so excited to get fit for their game. Watch The Golf Channel beginning June 21st 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 6 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 through 5 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!
 
CHEST

Chest

Locate the machine used to work your chest region. In most health clubs this will be labeled incline 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.
 
SHOULDERS

ShoulderShoulder

Locate the machine used to work your rear deltoid (shoulder) region. This machine is probably labeled rear deltoid. From a seated position, grip the handles parallel to the floor 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

Lie on your back on the floor or on a bench. Place a single weight in each palm holding the head of the weight. Extend the arms upward and angle slightly back over the head. Bending at the elbow, slowly lower the weight to the top of the head. Flexing the tricep region, slowly press the weight upward to the start position. Concentrate on moving from the elbow to wrist only leaving the triceps stationary. 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.
 
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.
 
CardioCardio

This week we will be training on the rowing machine 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
  • Golf Fitness in the Gym - Week 5
  • Health & Fitness Main Page
  • Getty Images

    After Further Review: Tiger's return comes at perfect time

    By Golf Channel DigitalJanuary 22, 2018, 2:19 am

    Each week, GolfChannel.com takes a look back at the week in golf. Here's what's weighing on our writers' minds.

    On the current state of golf as Tiger Woods returns to competition ...

    Less than four days before Tiger Woods returns to official competitive golf for the first time in a year, Jon Rahm, the new second-ranked player in the world, won on the PGA Tour and Rory McIlroy made an impressive 2018 debut on the European Tour (T-3).

    Not since Ben Hogan, Arnold Palmer and Jack Nicklaus crossed paths at the 1960 U.S. Open has there been so many superstars all poised for big seasons, with world No. 1 Dustin Johnson having already won this year and Jordan Spieth and Justin Thomas both coming off stellar seasons.

    It’s a good time for golf. - Rex Hoggard


    On Tommy Fleetwood's continued success ...

    There have been scores of talented European players whose skills didn’t translate to the PGA Tour … and maybe, in a few years, Tommy Fleetwood will prove to be no different.

    He sure looks like the real deal, though.  

    His title defense in Abu Dhabi – on the strength of a back-nine 30 in windy conditions – was his third title in the past 12 months and 11th top-10 overall. A few of those have come in majors and World Golf Championship events, too, which led the reigning Race to Dubai champion to accept PGA Tour membership for this season.

    Beginning at Riviera, he plans to play exclusively in the States through May, then reassess for the rest of the year. Hope he sticks, because he’s a fun personality with tons of game. - Ryan Lavner

    Getty Images

    Rahm passes Spieth to become world No. 2

    By Nick MentaJanuary 22, 2018, 1:25 am

    With his win Sunday at the CareerBuilder Challenge, Jon Rahm picked up his second PGA Tour victory and moved to No. 2 in the FedExCup points standings.

    He picked up one more No. 2, too.

    The 23-year-old Spaniard passed Jordan Spieth to move to No. 2 in the Official World Golf Ranking, behind only Dustin Johnson.

    In 19 months, since June 2016, Rahm has rocketed from No. 776 in the world to No. 2, thanks in part to his low divisor, his number of events played.

    Asked after his playoff victory over Andrew Landry to discuss his rapid ascent up the world rankings, Rahm was almost at a loss.

    “It's hard to believe to be honest, passing Jordan Spieth,” he said. “That's a three-time major champion. I only have two wins. He's got 10-plus, right? It's again – I've said it many times – I never thought I was going to be at this point in my life right now.”

    Rahm may only have two PGA Tour titles, but this is his fourth worldwide win in the last year, dating back to last season’s Farmers Insurance Open. He also took the Dubai Duty Free Irish Open and the DP World Tour Championship on his way to claiming the European Tour’s 2017 Rookie of the Year Award.

    Dating back to the start of last season on the PGA Tour, Rahm has racked up 12 top-10s, three runner-ups, and two wins.

    He will head to Torrey Pines next week ready to defend for the first time.

    Getty Images

    Brady compares self to Woods after winning AFC title

    By Jason CrookJanuary 22, 2018, 1:05 am

    Tom Brady and Tiger Woods are two of the all-time greats in their respective sports ... a fact that is not lost on the five-time Super Bowl winning quarterback.

    Fresh off leading the New England Patriots to a AFC Championship victory over the Jacksonville Jaguars, Brady was asked about winning the game despite a cut on his throwing hand - which made national news heading into the matchup.

    His response invoked the name of a certain 14-time major winner, something that would be tough to pull off, if not for the fact that he is, you know, Tom Brady.

    “I think it's kind of arrogant to say it bothered me when we had a pretty good game, so I wouldn't say that," the 40-year-old told reporters after the game. "It's like when Tiger Woods said, ‘That was my C game’ and he won the tournament."

    Tiger Woods winning with his "C game" may be a distant memory for golf fans, but no matter what game he brings, his next chance to win comes next week at Torrey Pines during his official comeback to the PGA Tour.

    Brady has a shot at his sixth Super Bowl title in two weeks. The Patriots would probably benefit from him bringing a little better than his "C game" as well.

    Getty Images

    Rahm beats Landry in playoff to win CareerBuilder

    By Nick MentaJanuary 22, 2018, 1:00 am

    Jon Rahm birdied the fourth extra hole Sunday to defeat Andrew Landry in a playoff, win the CareerBuilder Challenge and move to No. 2 in the Official World Golf Ranking. Here’s how things played out in overtime at PGA West:

    Leaderboard: Rahm (-22), Landry (-22), John Huh (-20), Adam Hadwin (-20), Martin Piller (-20), Kevin Chappell (-19), Scott Piercy (-19)

    What it means: This is Rahm’s second PGA Tour win and his fourth worldwide victory in the last year, dating back to last season’s Farmers Insurance Open. Rahm took the early lead Thursday with an opening 62 and after rounds of 67-70, he started the final round two back. On Sunday, he made five birdies without dropping a single shot on the intimidating Stadium Course. In the clubhouse at 22 under, Rahm watched as Landry made birdie on 18 to force a playoff.

    Rahm missed birdie putts that would have ended the tournament on the final hole of regulation and on each playoff hole. Finally, on his fourth trip down 18 of the day, his birdie bid found the cup. With the victory, Rahm passes Jordan Spieth to move to No. 2 in the Official World Golf Ranking, trailing only Dustin Johnson. He enters next week at Torrey Pines looking to defend for the first time.

    Best of the rest: A two-time Web.com winner playing his second full season on the PGA Tour, Landry shot 68 Sunday, making birdie on the 72nd hole to force extras. Once Rahm finally made birdie on the fourth playoff hole, Landry's putt to extend slid by on the right edge. This is Landry's best career finish on the PGA Tour. Had he won, he would have secured full Tour status through the 2019-20 season and earned invites to the Masters, Players, and PGA Championships.

    Round of the day: Sam Saunders fired an 8-under 64 to register this best finish of the season, a tie for eighth at 18 under. The reigning Web.com Tour Championship winner was 9 under par through 12 holes before making bogey at 13 and parring his way into the clubhouse.

    Biggest disappointment: Overnight leader Austin Cook was eyeing his second win of the season but never contended. The RSM champion carded two double bogeys Sunday en route to a 3-over 75, dropping him from the 54-hole lead to a tie for 14th.

    Shot of the day: Rahm's putt to win:

    Quote of the day: "One of us had to do it and either one of us would have been a well-deserving champion." - Rahm on his playoff victory over Landry