12 Weeks to Better Golf Workout Series

By Kelly BlackburnFebruary 24, 2004, 5:00 pm
As we prepare for the upcoming Golf Fitness in the Gym series, many of you have asked me to create an organized list of all the exercises in this 12-week series. As a result of your feedback, I have grouped the exercises into eight exercise categories for easy reference:

12-Week Exercise Categories

Legs
Back
Biceps
Chest
Shoulder
Triceps
Abdominals
Miscellaneous

Each week you can choose two exercise options from each category and log them onto your fitness chart. By choosing two exercises from each category, you will have a total of 16 exercises to perform three days each week.
 
If you have questions as to how many reps you should do or how much weight to use, simply take the Golf Fitness Analyzer to determine both. You will need a Stretch Trainer, weighted Swing Trainer, weighted Power Ball and a pair of dumbbells to do these workouts. You can find all of these items in the golf fitness pro shop.
 
If your new to this 12-week series, here's a quick review of the goals followed by the week by week series of exercises:
 
12-Week Workout Goals

  • Improve Flexibility: Injuries to the key muscle groups used in the golf swing are significantly lowered. Proper stretching prepares the body for the stress of the game and improves range of motion.

  •  
  • 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.

  •  
  • Increase Endurance: Increased cardiovascular capacity enhances endurance to maintain consistency through 18 holes.

12-Week Exercise Series

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12


Click here for training aids needed to start your 12-week program!

Getty Images

Watch: Moore does impressions of Tiger, Poults, Bubba

By Grill Room TeamJuly 16, 2018, 10:36 pm
Getty Images

Johnson begins Open week as 12/1 betting favorite

By Will GrayJuly 16, 2018, 5:15 pm

Dustin Johnson heads into The Open as the top-ranked player in the world, and he's also an understandable betting favorite as he looks to win a second career major.

Johnson has not played since the U.S. Open, where he led by four shots at the halfway point and eventually finished third. He has three top-10 finishes in nine Open appearances, notably a T-2 finish at Royal St. George's in 2011.

Johnson opened as a 12/1 favorite when the Westgate Las Vegas Superbook first published odds for Carnoustie after the U.S. Open, and he remains at that number with the first round just three days away.

Here's a look at the latest odds on some of the other top contenders, according to the Westgate:

12/1: Dustin Johnson

16/1: Rory McIlroy, Rickie Fowler, Justin Rose

20/1: Jordan Spieth, Justin Thomas, Tommy Fleetwood, Brooks Koepka, Jon Rahm

25/1: Jason Day, Henrik Stenson, Tiger Woods

30/1: Sergio Garcia, Francesco Molinari, Paul Casey, Alex Noren, Patrick Reed

40/1: Hideki Matsuyama, Marc Leishman, Branden Grace, Tyrrell Hatton

50/1: Phil Mickelson, Ian Poulter, Matthew Fitzpatrick

60/1: Russell Knox, Louis Oosthuizen, Matt Kuchar, Bryson DeChambeau, Zach Johnson, Tony Finau, Bubba Watson

80/1: Lee Westwood, Adam Scott, Patrick Cantlay, Rafael Cabrera-Bello, Thomas Pieters, Xander Schauffele

100/1: Shane Lowry, Webb Simpson, Brandt Snedeker, Ryan Fox, Thorbjorn Olesen

Getty Images

Woods needs top-10 at Open to qualify for WGC

By Will GrayJuly 16, 2018, 4:34 pm

If Tiger Woods is going to qualify for the final WGC-Bridgestone Invitational at Firestone Country Club, he'll need to do something he hasn't done in five years this week at The Open.

Woods has won eight times at Firestone, including his most recent PGA Tour victory in 2013, and has openly stated that he would like to qualify for the no-cut event in Akron before it shifts to Memphis next year. But in order to do so, Woods will need to move into the top 50 in the Official World Golf Ranking after this week's event at Carnoustie.

Woods is currently ranked No. 71 in the world, down two spots from last week, and based on projections it means that he'll need to finish no worse than a tie for eighth to have a chance of cracking the top 50. Woods' last top-10 finish at a major came at the 2013 Open at Muirfield, where he tied for sixth.


Updated Official World Golf Ranking


There are actually two OWGR cutoffs for the Bridgestone, July 23 and July 30. That means that Woods could theoretically still add a start at next week's RBC Canadian Open to chase a spot in the top 50, but he has said on multiple occasions that this week will be his last start of the month. The WGC-Bridgestone Invitational will be played Aug. 2-5.

There wasn't much movement in the world rankings last week, with the top 10 staying the same heading into the season's third major. Dustin Johnson remains world No. 1, followed by Justin Thomas, Justin Rose, Brooks Koepka and Jon Rahm. Defending Open champ Jordan Spieth is ranked sixth, with Rickie Fowler, Rory McIlroy, Jason Day and Tommy Fleetwood rounding out the top 10.

Despite taking the week off, Sweden's Alex Noren moved up three spots from No. 14 to No. 11, passing Patrick Reed, Bubba Watson and Paul Casey.

John Deere Classic champ Michael Kim went from No. 473 to No. 215 in the latest rankings, while South African Brandon Stone jumped from 371st to 110th with his win at the Scottish Open.

Getty Images

Spieth takes familiar break ahead of Open defense

By Rex HoggardJuly 16, 2018, 3:50 pm

CARNOUSTIE, Scotland – As his title chances seemed to be slipping away during the final round of last year’s Open Championship, Jordan Spieth’s caddie took a moment to remind him who he was.

Following a bogey at No. 13, Michael Greller referenced a recent vacation he’d taken to Mexico where he’d spent time with Michael Phelps and Michael Jordan and why he deserved to be among that group of singular athletes.

Spieth, who won last year’s Open, decided to continue the tradition, spending time in Cabo again before this week’s championship.


Full coverage of the 147th Open Championship


“I kind of went through the same schedule,” Spieth said on Monday at Carnoustie. “It was nice to have a little vacation.”

Spieth hasn’t played since the Travelers Championship; instead he attended the Special Olympics USA Games earlier this month in Seattle with his sister. It was Spieth’s first time back to the Pacific Northwest since he won the 2015 U.S. Open.

“I went out to Chambers Bay with [Greller],” Spieth said. “We kind of walked down the 18th hole. It was cool reliving those memories.”

But most of all Spieth said he needed a break after a particularly tough season.

“I had the itch to get back to it after a couple weeks of not really working,” he said. “It was nice to kind of have that itch to get back.”