Episode 1

Player Series: Zach Johnson

On the 2007 season premiere of "Golf Fitness Academy presented by Titleist," co-hosts Dave Phillips and Dr. Greg Rose will introduce you to Zach Johnson from the PGA Tour. With the help of Zach's trainer Chris Noss, they will highlight the program that gets Zach uses in the gym.

Episode Details

This is a head to toe workout for injury prevention and longevity.


Bottom up

• Using hips as a driver in three planes of motion. This helps build strength in the glutes and hips which helps stabilize the golf swing for more power.
• By working three different planes of motion we are able to stretch the entire body as we are working the hips and the glutes.
• Using no weights do 3 reps in each movement with 3 different foot positions workup to 5 reps and then add weights to make the workout even tougher.

Top Down

• Tri plane lunge using upper body as drivers for the lower body.
• Front lunge, Side lunge, Transverse lunge in a pentagon pattern to work hip and leg strength.
• Add a weighted ball or dumbbell to develop some upper body strength along with the lower body strength.
• Great program for the quads and really opening and strengthening the lats and hips.
• Tri plane lunge with rotation to work on balance and flexibility throughout the body.
• Ideal for warming up the body before a round of golf.

All points in between

• Right foot back standing on lead leg using a medicine ball to help create explosive power and stability. This helps create better balance throughout the swing and forces the body to maintain good posture in order to maintain balance.
• Flat footed drills to load both hips and create additional stability and leverage throughout the swing. By restricting the movement of the feet you will feel the creation of torque between the upper and lower body which is a great source of power.
• Weight shift drills using the medicine ball for better synchronization in your golf swing.