Golf Fitness in the Gym - Week 11

RSS

We are only one week away from completing our series Golf Fitness in the Gym. This week Ill show you how you can combine exercises from the first 8 weeks and build a new routine. This is the third routine 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 lets get started....
 
LEGS

Legs

Locate the machine used to work your inner thigh (adductor) region. In most health clubs this will be labeled seated adductor. From a seated position, place the pads just above your knee and slowly open the machine to a comfortable stretch position. Press your legs together and check your posture to ensure you are sitting upright. 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 hip girdle will add power behind the ball.
 
BACK

BackBack

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.
 
BICEP

BicepBicep

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 away from your thighs. Slowly lift both arms to your shoulder, using the elbow as a hinge. 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 afford you more distance off the tee.
 
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.
 
SHOULDERS

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

Lie on your back on the floor or on a bench. Place a single weight in each palm holding the head of the weight. Extend the arms upward and angle slightly back over the head. Bending at the elbow, slowly lower the weight to the top of the head. Flexing the tricep region, slowly press the weight upward to the start position. Concentrate on moving from the elbow to wrist only leaving the triceps stationary. 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 tricep muscles will assist in added 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 elliptical trainer 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.
 

Click here for training aids from the Golf Fitness Pro Shop!

 
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
  • Golf Fitness in the Gym - Week 10
  • Health & Fitness Main Page