Golf Fitness in the Gym - Week 10

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This week’s routine for Golf Fitness in the Gym demonstrates how you can combine exercises from the first 8 weeks and build a new routine for the week. This routine is designed to better your health, enhance your on-course performance and help prevent boredom so that you stick with it! 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.
 
Now let’s get started....
 
LEGS

Legs / HamstringsLegs / Hamstrings

Locate the machine to work your hamstring region. In most gyms this will be labeled hamstring curl. You may have the option of a lying curl machine (face down) or a seated curl like the one demonstrated below. From a seated position, place your ankles over the extended pad and lightly grip the upright handles. Flex your feet (opposite of point) and bending the knees, press the pad 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 hamstrings help to create a more stable base and better balance.
 
BACK

BackBack

Locate the machine to work your mid to upper back region. This machine may be labeled a back lat pulldown or lateral pull. Select your weight, take a wide grip on the bar and slowly descend to a seated position. Flex your abdomen and lean back slightly. Slowly pull the bar to the top of your chest while flexing your upper back. 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 back muscles are vital to making an effective turning motion and help alleviate low back pain associated with the golf swing.
 
BICEP

BicepBicep

Locate the machine to work the bicep (front of upper arm) region. In most clubs this will be labeled seated bicep curl. Selected your weight, grip the handles and curl slightly upward and slowly descend to a seated position. Flexing your biceps, slowly curl upward aiming the hands to the shoulders. 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 add to distance off the tee and help to protect the shoulder girdle during the backswing.
 
CHEST

ChestChest

Locate the machine used to work your chest region. In most health clubs this will be labeled seated chest flye. From a seated position, carefully place your forearms on the pad and lightly grip the handles parallel to the floor and check your posture to ensure you are sitting upright. Flexing your chest muscles, slowly press the pads 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

ShouldersShoulders

Locate the machine used to work your rear deltoid (shoulder) region. This machine is probably labeled rear deltoid. From a seated position, grip the vertical handles lightly. Flex your upper back and shoulders and slowly pull the handles away and to the rear of you. 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

Sit on a bench or chair with a dumbbell cupped in both hands and extended overhead. Bending at the elbow, slowly drop the weight behind the head. Slowly 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.
 
Cardio

This week we will be training on the stair stepper 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.
 
BALANCE DRILL

BalanceBalance

Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
 
Kelly
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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
  • Golf Fitness in the Gym - Week 9
  • Health & Fitness Main Page