Golf Fitness in the Gym - Week 1

RSS

This week we begin Golf Fitness in the Gym. This program is concentrated to better your health and enhance your on-course performance. 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. We are going to work certain muscle groups along with a cardio workout each week. If you do not have access to a health club, but want to start a training regimen for your game, refer to our 12-Week Workout Recap to get started!
 
Our goal is to:
  • Strengthen 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.

  • Increased 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.

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 year-old 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.
 

Click here for training aids needed to start your program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page