Fore
Fitness
Weight Training
A Hall of Fame Golf Workout
First baseball, now golf...Jim Palmer
works out for the sport he loves
by
Randy
Myers
A fitness center can be a great place to meet sports
celebrities. At PGA National Resort and Spa, we have the opportunity
to see many famous athletes put their bodies to the test. This month,
I am gearing up for spring training by "pitching" an article on a
baseball star turned golf and fitness fanatic - Jim Palmer.
Jim Palmer holds many distinctions from his baseball
career. Two of the most notable statistics include:
¥The only player ever to win a World Series Game in
each of three decades.
¥A twenty game winner for eight consecutive
seasons.
Dumbbell pullovers are an excellent
addition to any workout.
These days, chances are you will find him either on a
golf course or at a fitness center, working out. He also rides his
bike several miles per day when he has the time. I met Jim "Mr.
Jockey" Palmer about three years ago. During this time, we worked
together on the Jim Palmer 22 Minute Total Body Work-Out video, as
well as developing his exercise routine for playing tournament level
golf.
Jim Palmer is tall and lean. His long arms generate a
tremendous amont of power, enabling him to hit the golf ball a very
long way. He is an accomplished golfer, at most a "2 or 3" handicap.
His three day per week free weight exercise routine consists of the
following:
Flat dumbbell press-3 sets of 10 reps (40 lbs)
Dumbbell pullovers-3 sets of 10 reps (35 lbs)
Standing biceps curls-2 sets of 12 reps (30
lbs)
Overhead triceps press-2 sets of 12 reps (40
lbs)
Dumbbell side raises-3 sets of 10 reps (15
lbs)
Dumbbell front raises-3 sets of 10 reps (15
lbs)
One arm dumbbell rows-2 sets of 12 reps (40
lbs)
Forearm curls-2 sets of 12 reps (20 lbs)
Incline/flat lunges-3 sets of 10 reps (20 lbs)
Dumbbell squats-3 sets of 10 reps (30 lbs)
All of these exercises are done as super-sets.
Stretching for the isolated muscle groups is included after every 2
exercises.
Jim Palmer's 22 Minute Total Body
Work-Out video includes
suggestions for various exercises and resistance.
Jim occasionally uses resistance strength equipment
and does 100 abdominal crunches nearly every day. In person, it is
hard to believe that just last year he turned the big 5-0. So, if you
are ever in a fitness center and you see a guy who looks like the
model for a Jockey advertisement, it is probably the man himself, Mr.
Baseball, Golf and Fitness - Jim Palmer.
For information on the Jim Palmer 22 Minute Total
Body Work-Out video, contact me at the PGA National Fitness
Center.
Keep Pumpin'!
Randy Myers, M.LS., is Fitness Director at the
award-winning PGA National Health and Racquet Club in Palm Beach
Gardens, and for the Golden Bear Tour. He is the personal trainer for
many touring pros. Randy can be reached at 561-627-4444.
Randym@floridagolfing.com
