8 Weeks to Better Golf - Week 6


Prepare to hit the links stronger off the tee and one less club to the green! Whether its in the gym, on the road or at home you will have more options than ever before with this golf fitness class! Each week I will demonstrate exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. If you need to purchase any of the items used simply visit the golf fitness pro shop to order!
Getting Started:
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. If you are just joining us please review weeks 1 through 5.
Lets get started!
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:
8 Weeks to Better Golf - 3/13/2007 8 Weeks to Better Golf - 3/13/2007

Locate the machine used to work your abdominal region. In most health clubs this will be labeled abdominal crunch. From a seated position, place the ankles behind the lower pads and the hands just above the head on the handles. Contracting the abdominal muscles slowly pull upward with the legs and downward with the hands to create a crunch motion. 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 abdominals will help with correct posture at address and help eliminate low back pain associated with the golf swing. Consult your analyzer results for recommendations.
At Home or On the Road:
Ab Rollout

8 Weeks to Better Golf! - 3/13/2007

Consult your analyzer results for recommendations.
Cardiovascular Training ' Cardiovascular exercise is essential to good golf. In addition to improving your general health, being in better shape improves your energy levels, increases your stamina, allows you to focus better before, during, and after a round, and enables your body to work more efficiently by burning fat at better rate and providing more oxygen to your muscles.
Your age is the determining variable in what constitutes your maximum heart rate or the rate at which your heart can process oxygen into the bloodstream.The formula for calculating your maximum heart rate is: Maximum heart rate in beats per minute (bpm) = 220 minus your age. The number 220 is the constant in this formula with your age as the variable that affects the outcome. So, for example, if youre 45 years old, your maximum heart rate is 220 minus 45, or 175 beats per minute. If you are 50 years old, your maximum heart rate is 170 beats per minute (bpm), and if you are 39, your maximum heart rate is 181 bpm. Many cardio machines including bikes, treadmills, stair-climbers and elliptical trainers have heart rate monitors built into the handles. These monitors give you a running bpm measurement and are great for gauging how close you are to your maximum heart rate as you work out. Always choose an interval program. This will simulate the hills and valleys that you will encounter on the course.
8 Weeks to Better Golf - 3/13/2007 8 Weeks to Better Golf - 3/13/2007

8 Weeks to Better Golf - 3/13/2007 8 Weeks to Better Golf - 3/13/2007

Consult your analyzer results for recommendations.
Click here for training aids from the Golf Fitness Pro Shop!

Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
    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.