Golf Fitness in the Gym - Week 1

By Kelly BlackburnMarch 2, 2004, 5:00 pm
This week we begin Golf Fitness in the Gym. This program is concentrated to better your health and enhance your on-course performance. Each week we will do a different workout utilizing your golf muscles. 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. We are going to work certain muscle groups along with a cardio workout each week. If you do not have access to a health club, but want to start a training regimen for your game, refer to our 12-Week Workout Recap to get started!
 
Our goal is to:
  • 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.

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

Now lets get started...
 
LEGS

Leg Extension

Locate the machine used to strengthen the quadriceps (upper thigh). In most health clubs this will be labeled Leg Extension. From a seated position, flex your feet (opposite of point) to concentrate on the quadriceps and slowly lift upward. Return to the start position and repeat.
 
Leg Extension

We all have a dominant side and it is good practice to work the weaker side in order to build equal strength. 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 upper legs increase a stable foundation for your swing.
 
BACK

Back RowBack Row

Locate the machine used to strengthen the upper back most often labeled Back Row. Sit with your chest against the pad and grip the handles with a parallel grip. Flex the upper back, bend your elbows and slowly pull the weight simulating a rowing motion. 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 upper back helps to protect the neck and shoulder girdle as well as help to prevent injuries associated with the golf swing.
 
BICEP

Bicep CurlsBicep Curls

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 your thighs, and slowly lift one arm to your shoulder, using the elbow as a hinge. Slowly return to the start position and repeat with the opposite arm. Count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.

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 year-old 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.
 
Treadmill

This week we will be training on the treadmill 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.
 
SWING TRAINING

Weight A Minute

Take your weighted swing trainer and perform your drills to cap off your workout. If you do not have a weighted club or if you need information about the proper drills, refer to the swing trainer described in 18 Healthier Holes in the Golf Fitness Pro Shop.
 

Click here for training aids needed to start your program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page
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    McIlroy, Rahm betting co-favorites after Open Round 1

    By Will GrayJuly 19, 2018, 10:10 pm

    They're both three shots off the lead, but after starting The Open with rounds in the 60s Rory McIlroy and Jon Rahm are now betting co-favorites to lift the claret jug at Carnoustie.

    McIlroy is four years removed from his Open triumph at Royal Liverpool, while Rahm remains in search of his first major title. Both carded rounds of 2-under 69 in Scotland to sit three shots off the lead of Kevin Kisner. While McIlroy started the tournament at 16/1 and Rahm at 20/1, they're now dead even at 10/1 in updated odds at the Westgate Las Vegas Superbook.

    Kisner started the week at 200/1, but after an opening-round 66 he's quickly been trimmed to 25/1. Tony Finau sits one shot behind Kisner and is now listed behind only McIlroy and Rahm at 12/1 after starting the tournament at 60/1.

    On the other side of the coin, consensus pre-tournament betting favorite Dustin Johnson fell from 12/1 to 100/1 following an opening 76 while Masters champ Patrick Reed shot a 4-over 75 to plummet from 30/1 to 200/1. Trailing by five shots following an opening-round 71, Tiger Woods' odds remained unchanged at 25/1 as he seeks a 15th career major title.

    Here's a look at the revised betting odds heading into the second round at Carnoustie:

    10/1: Rory McIlroy, Jon Rahm

    12/1: Tony Finau

    14/1: Justin Thomas, Rickie Fowler

    20/1: Francesco Molinari

    25/1: Tiger Woods, Alex Noren, Henrik Stenson, Kevin Kisner

    30/1: Jordan Spieth, Zach Johnson, Tommy Fleetwood, Justin Rose, Brooks Koepka

    40/1: Ryan Moore, Jason Day

    50/1: Erik Van Rooyen, Brandon Stone, Matt Kuchar

    60/1: Danny Willett, Thomas Pieters, Marc Leishman, Thorbjorn Olesen, Russell Henley, Matthew Southgate

    80/1: Webb Simpson, Adam Scott, Patrick Cantlay, Brendan Steele, Kevin Na

    100/1: Dustin Johnson, Zander Lombard, Sung Kang, Paul Casey, Louis Oosthuizen, Xander Schauffele, Chris Wood, Pat Perez, Luke List, Charley Hoffman

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    Despite 78, Lincicome savors PGA Tour experience

    By Randall MellJuly 19, 2018, 9:41 pm

    Two bad holes derailed Brittany Lincicome in her historic start Thursday at the Barbasol Championship, but they couldn’t wipe the smile off her face afterward.

    It might have been the most fun she ever had shooting a 78.

    Lincicome joined Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Michelle Wie as the only women to tee it up in a PGA Tour event when she striped her opening tee shot down the middle Thursday at Keene Trace Golf Club in Nicholasville, Ky.

    A double bogey at her ninth hole and a triple at her 16th might have spoiled her chances at joining Zaharias as the only women to make a 36-hole cut in a PGA Tour event, but it didn’t spoil her experience.

    “I did what I wanted to do, with having fun,” Lincicome said. “I think I nailed that part pretty well.

    “I love playing with the guys. It's so much fun, being inside the ropes with them. Hopefully, I can get a good one tomorrow.”

    Lincicome, 32, held her own for 16 holes, playing them in 1 over par, but those two big numbers left her tied for last place when she signed her scorecard, though other players remained on the course.

    At 6 over, Lincicome is 13 shots behind the leader, probably seven or eight shots off the projected cut line, but she savored the experience. She arrived wanting to inspire young girls to dream big, and to bring some extra attention to a title sponsor who means so much to her. She represents Pure Silk, part of the Barbasol family.

    Sam Ryder, who joined Conrad Shindler playing alongside Lincicome, was impressed with the way Lincicome carried herself.

    “I would play with her every day if she wanted to,” said Ryder, who opened with a 68. “She's just a great person.

    “Even though I know she's probably a little disappointed with her final score, she had a smile on her face all day.”

    Lincicome, an eight-time LPGA winner, made her first birdie at her 12th hole, dropping a 30-foot putt, but she wasn’t happy with her putter much of the day. She missed three other good birdie chances, a 4-footer at her eighth hole, an 8-footer at her 10th and a 12-footer at the last.

    “Pretty happy with my game overall,” Lincicome said. “I had two bad holes, but I drove it well. I did all the things I said I needed to do, but my putter let me down today.”

    After piping her first drive, Lincicome opened with three consecutive pars.

    “I was actually calmer than I thought I was going to be,” she said. “I thought I was going to be a nervous wreck. After the first tee shot, I was pretty happy that I found the fairway.”

    Lincicome said Ryder and Shindler made her feel welcome. So did the crowds.

    “It was great,” she said. “I could feel the energy of the crowd support me. Every time I hit a good driver or good shot, they would cheer for me, which was great.

    “Conrad and Sam were so nice. I couldn't have asked for a better pairing. They were very welcoming, and we were interacting, they were asking me questions, and it was great.”

    On Tuesday, Lincicome said a key to her play would be hitting fairways. She did that, hitting 10 of 14, but she was taking in longer clubs than she does in LPGA events, with Keene Trace set up at 7,168 yards. That’s 600 yards longer than she played last week at the LPGA’s Marathon Classic, where she finished second. She hit just 8 greens in regulation in this PGA Tour start.

    Lincicome is nicknamed “Bam Bam.” She is one of the LPGA’s longest drivers, but she was typically 30 to 40 yards behind Ryder and Shindler after hitting her driver. She averaged 259 yards per drive, Ryder 289 yards.

    “She had a couple birdie putts that she could have made,” Ryder said. “If she made a couple of those, might've been a little bit different, just to get a little bit of momentum. Who knows?”

    Lincicome’s biggest challenges were the par 3s.

    At the 18th, playing 195 yards, she mis-hit her tee shot, knocking it in the water, short of the green. She took a penalty, moved up to a forward tee, dropped and hit into a right greenside bunker. She got up and down from there for a 5.

    At the seventh, playing 198 yards, she missed wild right and deep. From a tough spot in the rough, she left her pitch short of the green. She chipped her third past the hole and to the fringe, where she took three putts from 20 feet.

    Afterward, Lincicome wasn’t dwelling on the bad shots. She was focused on going to sign autographs for all the fans waiting for her, including all the little girls who came out to see her.

    “I need to go back over there and sign,” she said. “Any time I can influence a child, especially a girl, obviously I want to get them involved with the LPGA, as much as possible.”

    Her overall assessment of her day?

    “It was a great experience,” she said.

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    Watch: Full replays of The Open coverage

    By Golf Channel DigitalJuly 19, 2018, 8:55 pm

    NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

    Thursday, Day 1 (Times ET)

    Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the early marquee group: Woods, Russell Knox and Hideki Matsuyama.

    1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the early marquee group: Rickie Fowler, Jon Rahm and Chris Wood.

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    Knox relishes round with 'mythical figure' Woods

    By Ryan LavnerJuly 19, 2018, 8:48 pm

    CARNOUSTIE, Scotland – Russell Knox was expecting the worst and hoping for the best Thursday at The Open.

    Playing with Tiger Woods tends to have that effect.

    The native Scot received a treat earlier this week when he saw his name on the tee sheet alongside his boyhood idol, Woods.

    “Felt good out there, but obviously my swing, it was just like I had too much tension,” Knox said after an opening 73. “I just wasn’t letting it go as normal. First round with Tiger, I expected to feel a little bit different. The way I felt was better than the way I swung.”

    Knox said that he was nervous playing alongside Woods, a player he’d only encountered on the range. “He’s almost like a mythical figure,” he said.

    But after a while, he settled into the rhythm of the round at Carnoustie.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “I thought it would be worse,” he said, “I feel like I should know what I’m doing. It’s cool playing with Tiger, but I’ve got to get over that. I’m here to win, not just enjoy my walk around the course.”

    Knox probably had more interaction with Woods than he anticipated, if only because the third member of the group, Japan’s Hideki Matsuyama, keeps to himself because of the language barrier.

    “It’s kind of a blur,” Knox said. “It’s like, Oh, I’m chatting away with Tiger here like normal. I don’t even remember what I was saying.”

    There have been countless stories from this year as the next generation of players – guys who grew up watching Woods dominate the sport – get paired with Woods for the first time.

    It was no less special for Knox on Thursday.

    “It’s nice for him to say things like that,” Woods said, “and we enjoyed playing with each other. Hopefully we’ll play a little bit better tomorrow.”