Golf Fitness in the Gym - Week 4

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Today I am shooting the opening of the new reality show for The Golf Channel, The Natural Golf Makeover Challenge. I will be training 5 lucky winners over the next few weeks giving them tips and instruction on how to improve their on-course performance with fitness! Look for the show's debut to air in June and tune in to see how golfers just like you take their game to the next level!
 
Many of you who are new to the health & fitness section have contacted me with concern that you do not have access to a health club environment. No worries! We will simply attach the corresponding workout with each week as we move forward. Click here to see week 4 of our in-home series. Keep in mind that you will need a pair of dumbbells, a stretch trainer, a power ball and a weighted swing trainer all of which can be located in the golf fitness pro shop.
 
This is week 4 of Golf Fitness in the Gym. All of the exercises in this series are executed on equipment that you will find in most health clubs. This program is concentrated to better your health and enhance your on-course performance. Each week we will concentrate on working your golf muscles and your goal will be to complete the workout 3 days a week. If you are just joining us, refer to weeks 1, 2 and 3 at the end of this exercise program.
 
The amount of weight to use, or the number of repetitions to complete for each exercise, can be answered by taking the Golf Fitness Analyzer. 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.
 
Lets get started!
 
CHEST

Chest

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

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.
 

Click here for training aids needed to start your program!

 
Related Links:
  • Golf Fitness in the Gym - Week 1
  • Golf Fitness in the Gym - Week 2
  • Golf Fitness in the Gym - Week 3
  • Health & Fitness Main Page