Golf Fitness in the Gym is concentrated program to better your health and enhance your on-course performance. Each week you 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.
| 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!