Golf Fitness in the Gym - Week 9

By Kelly BlackburnApril 27, 2004, 4:00 pm
This week we begin one of four routines for Golf Fitness in the Gym. This routine is designed to better your health, enhance your on-course performance and help prevent boredom so that you stick with it! Each week we will do a different workout utilizing your golf muscles. 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.
 
Remember....our goal is to:
 
  • Srengthen Rotator Cuff: Strengthening the shoulder girdle increases stability at the top of the backswing position.

  • Strengthen Upper Legs: Strengthening the quadriceps and hamstrings provides improved balance during the swing.

  • Strengthen Hips: Strengthening the hip girdle adds power and clubhead speed.

  • Strengthen Lower Legs: Strengthening the calf muscle adds push-off power in the downswing.

  • Strengthen Trunk: Strengthening the low back is critical to making an effective turning motion.

  • Strengthen Forearms & Wrists: Strengthening the forearms and wrists add to better club control.

  • Strengthen Upper Arms: Strong bicep and tricep muscles are vital for golf performance.

  • Increase Endurance: Increased cardiovascular capacity enhances endurance to maintain consistency through 18 holes.

Now lets get started...
 
LEGS

Leg Extension

Locate the machine used to strengthen the quadriceps (upper thigh). In most health clubs this will be labeled Leg Extension. From a seated position, flex your feet (opposite of point) to concentrate on the quadriceps and slowly lift upward. Return to the start position and repeat.
 
Leg Extension

We all have a dominant side and it is good practice to work the weaker side in order to build equal strength. 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 upper legs increase a stable foundation for your swing.
 
BACK

Back RowBack Row

Locate the machine used to strengthen the upper back most often labeled Back Row. Sit with your chest against the pad and grip the handles with a parallel grip. Flex the upper back, bend your elbows and slowly pull the weight simulating a rowing motion. 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 upper back helps to protect the neck and shoulder girdle as well as help to prevent injuries associated with the golf swing.
 
BICEP

Bicep CurlsBicep Curls

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 your thighs, and slowly lift one arm to your shoulder, using the elbow as a hinge. Slowly return to the start position and repeat with the opposite arm. Count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.

CHEST

ChestChest

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.
 
Treadmill

This week we will be training on the treadmill 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.
 
SWING TRAINING

Weight A Minute

Take your weighted swing trainer and perform your drills to cap off your workout. If you do not have a weighted club or if you need information about the proper drills, refer to the swing trainer described in 18 Healthier Holes in the Golf Fitness Pro Shop.
 
Kelly
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
  • Health & Fitness Main Page
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