Golf Fitness in the Gym - Week 12

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We have arrived at the final week of Golf Fitness in the Gym. Over the past three weeks we have built programs for you to implement in the gym and this week makes the final fourth workout. Now you have four different routines to alternate to prevent boredom, but more importantly, get in shape and stay in shape for your game! 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. You can also see weeks 9, 10 and 11 (at the end of this article) to complete this foursome! 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.
 
Next week we begin our Golf Fitness on the Go series with easy to use portable equipment that can travel with you. You will need the Stretch Trainer that can be found in the Golf Fitness Pro Shop.
 
Now let's get started....
 
LEGS

Legs

Locate the machine used to work your outer thigh (abductor) region. In most health clubs this will be labeled seated abductor. From a seated position, place the pads just above your knee. Slowly press your legs apart 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 mid to upper back region. This machine may be labeled a lat or back tower. Select your weight, take a wide grip on the bar and carefully step onto the bar or foot platform that will assist your performance. Flex your abdomen and slowly pull upward 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

Stand with the weights at your side with your hands rotated palms-facing your hips. Bend the knees slightly and contract your abdomen for support. Slowly raise one arm toward your shoulder flexing your bicep. As you return to the start position, initiate the same action with the opposite arm. 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.
 
SHOULDERS

ShouldersShoulders

Locate the machine used to work your deltoid (shoulder) region. This machine may be labeled shoulder press. From a seated position, grip the handles parallel to the floor lightly. Flex your shoulders and slowly press upward. 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

Locate the machine to work your tricep region. This machine may be labeled a tricep or back tower. Select your weight, take a narrow grip on the bars approximately waist height and carefully step onto the bar or foot platform that will assist your performance. Flex your abdomen, bend at the elbows and slowly drop downward until your upper arms are parallel to the floor. Flex your triceps and press upward 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 tricep muscles will assist in added distance off the tee.
 
HAND & WRIST

Hand & WristHand & Wrist

Using a common rubber band, wrap one end of the rubber band around your thumb and the other around one finger so that the rubber band is relaxed when your thumb and finger are close together. Then stretch the rubber band by extending the thumb and finger away from each other, and slowly return to the staring position, repeating the exercise as many times as possible with each digit of each hand.
 
ABS

AbsAbs

Locate an ab roller (a training device that holds your head and shoulders in place as you exercise your abdominal region), lie flat on your back with your knees bent and feet flat on the floor. Grab the ab roller, and crunch your abdominal muscles, rocking forward and tightening your abs. 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 help to alleviate low back pain associated with your swing and provide strength at address.
 
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 bike 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
  • Golf Fitness in the Gym - Week 11
  • Health & Fitness Main Page