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 6.
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:
Locate the machine used to work your bicep region. In most health clubs this will be labeled bicep curl. From a seated position, place the hands palms up on the grips. Slowly curl upward towards the shoulder 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 biceps will help with keeping your club aligned during your take away. Consult your analyzer results for recommendations.
At Home or On the Road:
Sit upright on a balance stability ball with a weight in each hand and feet on the floor for balance. Flex your abdomen to increase balance and slowly curl the weight upward towards your shoulder. 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. Consult your analyzer results for recommendations.
Flexibility Training - Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. Flexibility exercises will also speed recovery and reduce the likelihood of residual stiffness.
Now that you have worked your biceps, heres a flexibility exercises to speed recovery.
Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of a stretch strap. Holding your arm straight out in front of you, slowly pull downward on the strap until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side. Consult your analyzer results for recommendations.
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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.