The first step is to take the fitness analyzer to determine your level of fitness. I have used the term par, birdie or eagle level since 1994 to equate a golfers physical fitness ability, and lets face it ' none of us are bothered by starting at par! The best motivation for my golf fitness programs has been the fact that there are no bogeys! The results from the analyzer will tell you the amount of weight to use, the amount of repetitions to do, and the length of cardio time you should perform. Next you will print a training log. Here you will document the exercise, the amount of weight used, number of repetitions you completed and the length of cardio you accomplished! You will be amazed by your progress over the period of the class when you see it in black and white!
Each week we will do exercises for both the lower and upper body. I will show you options for each from the gym, on the road or in the home.
Lets get started!
Lower Body ' Strength and flexibility are very important when it comes to the lower body. A strong lower body will provide more stability through the golf swing and help to promote more distance off the tee.
In the Gym:
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. 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. Consult your analyzer results for recommendations.
On the Road:
Place both feet center of the tubing and spread feet shoulder width apart to increase tension. Raise both hands to shoulder height. Bending the knees, slowly descend sitting back as though you were sitting in a chair. It should take you to the count of 4 to get to a comfortable squat. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Consult your analyzer results for recommendations.
Upper Body ' Strength and flexibility are vital to making an effective when it comes to the upper body. Strengthen the shoulder girdle for more stability at the top of your back swing. Strengthen the trunk which is critical in making an effective turn and strengthen the core muscles for better balance. Strengthen the forearms and wrists for better club control. Strengthen the upper arms for added distance off the tee.
In the Gym:
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.
On the Road:
Lie face down in a prone position with your chin resting on your hands. Flex your buttocks and lift one leg with your toe pointed. 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 and repeat. When you have completed the recommended number of reps repeat to the opposite side. Consult your analyzer results for recommendations.
Click here for training aids from the Golf Fitness Pro Shop!
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.