Golf Fitness in the Gym - Week 12

By Kelly BlackburnMay 18, 2004, 4:00 pm
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
     
  • Getty Images

    Weather extends Barbasol to Monday finish

    By Associated PressJuly 23, 2018, 12:25 am

    NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

    Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

    The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

    Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

    The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

    Getty Images

    Watch: Spectator films as Woods' shot hits him

    By Will GrayJuly 23, 2018, 12:07 am

    It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

    Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

    The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

    The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

    For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

    Getty Images

    Molinari retirement plan: coffee, books and Twitter

    By Will GrayJuly 22, 2018, 9:35 pm

    After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

    But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

    Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

    Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

    Getty Images

    Molinari had previously avoided Carnoustie on purpose

    By Rex HoggardJuly 22, 2018, 9:17 pm

    CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

    Francesco Molinari’s relationship with Carnoustie isn’t like that.

    The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

    “There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

    “To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

    Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

    “To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.