12 Weeks to Better Golf - Week 8

By Kelly BlackburnJanuary 20, 2004, 5:00 pm
Many of you have shared your success stories and to help motivate others Ive shared just a few prior to starting week 8! For those of you who are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. You can view weeks 1-7 at the end of this article for a variety of exercises.
 
You will need a pair of dumbbells, a stretch trainer, a weighted ball and weighted club to continue these in-home routines. Go to the golf fitness pro shop to order any of these you may need!
 
Keep in mind that your goal is to complete the workout 2-3 times this week. Ive had requests for examples of designing routines to prevent boredom, so as we move forward with the next few weeks, Ill design workouts using weeks 1-8 to show you how you can have a different training regimen for your game!
 
If you would like to share your results with other viewers, email me at BlackburnOnTour@aol.com.
 
Testimonial:
 
Kelly, I started the 12 week workout with great skepticism because of my lack of stick-to-itness, but Im proud to share with you that I have lost 10 pounds and have added 12 yards to me driving distance. You have made a believer out of me Kelly! .... Joe F., Miami, Florida
 
Now let's get to this week's exercises....
 
LEGS

Legs

Stand with your legs more than shoulder width apart and the toes pointed slightly out at an angle. Hold the head of the weight equally with both hands and place the weight in front of your body. Bending the knees, slowly drop downward to a squat position. Press upward towards the start position pressing through the heels to work the inner thigh and hamstring muscles. Repeat.
 
CHEST

ChestChest

Lie on your back with your knees bent and feet flat on the floor or on an elevated platform for support. Hold a weight in each hand and extend the arms upward. Rotate the weight to where your palms are facing one another. Bend the elbows slightly and slowly drop the weight outward to the side of the torso. Slowly return to the start position flexing the chest muscles and repeat.
 
SHOULDER

ShoulderShoulder

Sit in a chair or on a bench. Hold a weight in each hand and place the weight at shoulder height with your palms facing away from you. Flex your abdomen and slowly press the weight upward. Slowly lower the weight to the start position and repeat.
 
TRICEP

ShoulderShoulder

Lie on your back on the floor or on a bench. Place a single weight in each palm holding the head of the weight. Extend the arms upward and angle slightly back over the head. Bending at the elbow, slowly lower the weight to the top of the head. Flexing the tricep region, slowly press the weight upward to the start position. Concentrate on moving from the elbow to wrist only leaving the triceps stationary.
 
ROTATION DRILL

Rotation Drill

Take your weighted swing trainer and hold it at the grip and clubhead. Raise the club to should height and place your feet at your normal address position.
 
Rotation DrillRotation Drill

Slowly rotate to one side keeping the feet planted until you feel a comfortable stretch. Hold for 30 seconds and slowly return to the start position. Repeat to the opposite side.
 
January 31st will be the release of the first DVD in my new golf fitness series Building the Golfer in You at the PGA Merchandise Show! As a subscriber and loyal viewer of TheGolfChannel.com fitness section you will receive FREE shipping and handling of the first release of STRENGTH for Your Game!
 
More Testimonials:
 
Kelly, Thank you for helping me with my eating habits. I emailed you back in November and you advised to cut my portions in half without altering the foods I ate for the first 60 days and do the workouts 2 days a week. January 1st I weighed in 8 pounds lighter and was elated that I had made it through the holidays having lost weight. Im now doing your routines 3 days a week and watching my fatty food intake. My goal is to lose another 12 pounds by March 31st and I know I can accomplish this with your motivation every week on the Golf Channel. Thank you for making me see that this process does not have to be painful! ....Lisa S., Phoenix, AZ
 
Kelly, I started the 12 week program and I wanted to let you know that I have been practicing at my indoor golf facility and logging my results to keep myself motivated as you suggested. I have increased both my strength and flexibility and the best news is I have increased my clubhead speed! ....Jim V., Toronto, Canada
 
Kelly, Please share my story with others on the Golf Channel. I started reading and implementing your golf fitness program January 1st 2003 with the only goal of improving my golf game. 52 weeks later I have lost considerable weight, inches and 3 pant sizes. I have lowered my handicap 4 strokes and have a new attitude towards fitness. I feel confident that I will keep your program as part of my everyday life. Your statement to me of If you put inadequate fuel in your vehicle, over time its performance will decline and eventually give out is framed on my desk and keeps me motivated to fuel my body! ....Ron T., Seattle, WA
 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • 12 Weeks to Better Golf - Week 4
  • 12 Weeks to Better Golf - Week 5
  • 12 Weeks to Better Golf - Week 6
  • 12 Weeks to Better Golf - Week 7
  • Health & Fitness Main Page
  • If Park is nervous, she sure doesn't show it

    By Randall MellNovember 17, 2017, 11:24 pm

    NAPLES, Fla. – Sung Hyun Park says she can feel her heart pounding every time she steps to the first tee.

    She says she always gets nervous starting a round.

    You don’t believe it, though.

    She looks like she would be comfortable directing a sky full of Boeing 737s as an air traffic controller at Incheon International Airport . . .

    Or talking people off the ledges of skyscrapers . . .

    Or disarming ticking bombs . . .

    “In terms of golf, I always get nervous,” she insists.

    Everything about Park was at odds with that admission Friday, after she took control halfway through the CME Group Tour Championship.

    Her Korean nickname is “Dan Gong,” which means “Shut up and attack.” Now that sounds right. That’s what she looks like she is doing, trying to run roughshod through the Tour Championship in a historic sweep of all the LPGA’s most important awards and honors.

    Park got just one look at Tiburon Golf Club before this championship began, playing in Wednesday’s pro-am. Then she marched out Thursday and shot 67, then came out Friday and shot 65.

    At 12 under overall, Park has a three-shot lead on Caroline Masson and Sarah Jane Smith.

    She is six shots up on Lexi Thompson, who leads the CME Globe point standings in the race for the $1 million jackpot.

    She is 11 shots up on world No. 1 Shanshan Feng.

    And 11 shots up on So Yeon Ryu, who leads the Rolex Player of the Year point standings.


    CME Group Tour Championship: Articles, photos and videos

    Full-field scores from the CME Group Tour Championship


    There’s a long way to go, but Park is in position to make an epic sweep, to win the Tour Championship, that CME Globe jackpot, the Rolex Player of the Year Award, the Rolex Rookie of the Year Award, the Vare Trophy for low scoring average, the LPGA money-winning title and the Rolex world No. 1 ranking.

    Nobody’s ever dominated a weekend like that in women’s golf.

    It’s all there for the taking now, if Park can keep this going.

    Park has another nickname back in South Korea. Her fans call her “Namdalla.” That means “I am different.” She’ll prove that if she owns this weekend.

    Park, 24, isn’t assuming anything. She’s humbly aware how much talent is flooding the LPGA, how the tour’s depth was underscored in a year where five different players have reigned as world No. 1, five different players won majors and 22 different winners stepped forward in 32 events.

    “I don’t think it’s quite that far a lead,” Park said of her three-shot advantage. “Two, three shots can change at any moment.”

    About those nerves that Park insists plague her, even Hall of Famer Judy Rankin can’t see it.

    Not when Park unsheathes a driver on a tee box.

    “She’s the most fearless driver of the ball out here,” Rankin said. “I would put Lexi a close second and everybody else a distant third. She hits drivers on holes where you shouldn’t, and she hits it long and she just throws it right down there between hazard stakes that are 10 yards apart, like it’s nothing. Now, that’s a little hyperbole, but she will hit driver almost everywhere.”

    David Jones, Park’s caddie, will attest to that. He was on Park’s bag when she won the U.S. Women’s Open in July and won the Canadian Pacific Women’s Open in August.

    “She reaches for driver a lot because she is a good driver,” Jones said. “She isn’t reckless. She’s as accurate with a driver as she is a 3-wood.”

    Park and Thompson played together in the first round. Park is eighth on tour in driving distance, averaging 270 yards per drive, and Thompson is third, averaging 274.

    Thompson loves to hit driver, too, but . . . 

    “Lexi hit a lot of 3-woods compared to us when we played together yesterday,” Jones said.

    Jones doesn’t find himself talking Park out of hitting driver much.

    “It’s really simple,” Jones said. “When you hit driver as straight as she does, why mess around?”

    Count Golf Channel analyst Brandel Chamblee, a student of the swing, among admirers of Park’s abilities.

    “No other swing in the game comes close to her technical perfection and elegance in my opinion,” Chamblee tweeted Friday.

    Come Sunday, Park hopes to complete a perfect sweep of the LPGA’s most important awards.

    National champion Sooners meet with Trump in D.C.

    By Golf Channel DigitalNovember 17, 2017, 11:10 pm

    The national champion Oklahoma men's golf team visited Washington D.C. on Frday and met with President Donald Trump.

    Oklahoma topped Oregon, 3 1/2 to 1 1/2, in last year's national final at Rich Harvest Farms to win their second national championship and first since 1989.

    These pictures from the team's trip to Washington popped up on social media late Friday afternoon:

    Rookie Cook (66-62) credits prior Tour experience

    By Rex HoggardNovember 17, 2017, 10:36 pm

    ST. SIMONS ISLAND, Ga. – Austin Cook is a rookie only on paper. At least, that’s the way he’s played since joining the circuit this season.

    This week’s RSM Classic is Cook’s fourth start on Tour, and rounds of 66-62 secured his fourth made cut of the young season. More importantly, his 14-under total moved him into the lead at Sea Island Resort.

    “I really think that a couple years ago, the experience that I have had, I think I've played maybe 10 events, nine events before this season,” Cook said. “Being in contention a few times and making cuts, having my card has really prepared me for this.”


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    Cook has been perfect this week at the RSM Classic and moved into contention with four consecutive birdies starting at No. 13 (he began his round on the 10th hole of the Seaside course). A 6-footer for birdie at the last moved him one stroke clear of Brian Gay.

    In fact, Cook hasn’t come close to making a bogey this week thanks to an equally flawless ball-striking round that moved him to first in the field in strokes gained: tee to green.

    If Cook has played like a veteran this week, a portion of that credit goes to long-time Tour caddie Kip Henley, who began working for Cook during this year’s Web.com Tour finals.

    “He’s got a great golf brain,” Henley said. “That’s the most flawless round of golf I’ve ever seen.”

    Cook fires 62 for one-shot lead at RSM Classic

    By Associated PressNovember 17, 2017, 10:26 pm

    ST. SIMONS ISLAND, Ga. – PGA Tour rookie Austin Cook made a 6-foot birdie putt on his final hole for an 8-under 62 and a one-shot lead going into the weekend at the RSM Classic.

    Cook has gone 36 holes without a bogey on the Plantation and Seaside courses at Sea Island Golf Club. He played Seaside - the site of the final two rounds in the last PGA Tour event of the calendar year - on Friday and ran off four straight birdies on his opening nine holes.

    ''We've just been able to it hit the ball really well,'' Cook said. ''Speed on greens has been really good and getting up-and-down has been great. I've been able to hit it pretty close to the hole to make some pretty stress-free putts. But the couple putts that I have had of some length for par, I've been able to roll them in. Everything's going well.''

    The 26-year-old former Arkansas player was at 14-under 128 and had a one-stroke lead over Brian Gay, who shot 64 on Seaside. No one else was closer than five shots going into the final two rounds.

    The 45-year-old Gay won the last of his four PGA Tour titles in 2013.


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    ''I've hit a lot of greens and fairways,'' Gay said. ''I've hit the ball, kept it in front of me. There's a lot of trouble out here, especially with the wind blowing, so I haven't had to make too many saves the first couple days and I putted well.''

    Cook has made the weekend cuts in all four of his starts this season. He earned his PGA Tour card through the Web.com Tour, and has hired Gay's former caddie, Kip Henley.

    ''With him being out here so long, he knows everybody, so it's not like I'm completely the new kid on the block,'' Cook said. ''He's introduced me to a lot of people, so it's just making me feel comfortable out here. He knows his way around these golf courses. We're working really well together.''

    First-round leader Chris Kirk followed his opening 63 on the Plantation with a 70 on the Seaside to drop into a tie for third at 9 under with C.T. Pan (65) and Vaughn Taylor (66).

    Brandt Snedeker is looking strong in his first start in some five months because of a sternum injury. Snedeker shot a 67 on the Plantation course and was six shots back at 8 under.

    ''I was hitting the ball really well coming down here,'' Snedeker said. ''I was anxious to see how I would hold up under pressure. I haven't played a tournament in five months, so it's held up better than I thought it would. Ball-striking's been really good, mental capacity's been unbelievable.

    ''I think being so fresh, excited to be out there and thinking clearly. My short game, which has always been a strength of mine, I didn't know how sharp it was going to be. It's been really good so far.''