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
  • Getty Images

    What's in the bag: CareerBuilder winner Rahm

    By Golf Channel DigitalJanuary 22, 2018, 10:37 pm

    Jon Rahm defeated Andrew Landry in a playoff to earn his second PGA Tour title at the CareerBuilder Challenge. Here's what's in his bag:

    Driver: TaylorMade M4 (9.5 degrees), with Aldila Tour Green 75 TX shaft

    Fairway wood: TaylorMade M3 (19 degrees), with Aldila Tour Green 75 TX shaft

    Irons: TaylorMade P790 (3), P750 (4-PW), with Project X 6.5 shafts

    Wedges: TaylorMade Milled Grind (52, 56 degrees), Milled Grind Hi-Toe (60 degrees), with Project X 6.5 shafts

    Putter: TaylorMade Spider Tour Red

    Ball: TaylorMade TP5x

    Getty Images

    Strange irked by Rahm-Landry friendly playoff

    By Jason CrookJanuary 22, 2018, 9:45 pm

    Curtis Strange knows a thing or two about winning golf tournaments, and based on his reaction to the CareerBuilder Challenge playoff on Sunday, it’s safe to say he did things a little differently while picking up 17 PGA Tour victories in his Hall-of-Fame career.

    While Jon Rahm and Andrew Landry were “battling” through four extra holes, Strange, 62, tweeted his issues with the duo’s constant chit-chat and friendly banter down the stretch at La Quinta Country Club, where Rahm eventually came out on top.

    The two-time U.S. Open champ then engaged with some followers to explain his point a little more in depth.

    So, yeah ... don't think he's changing his perspective on this topic anytime soon ever.

    Getty Images

    Randall's Rant: The Euros won't just roll over

    By Randall MellJanuary 22, 2018, 9:36 pm

    The Ryder Cup may not be the King Kong of golf events yet, but you can hear the biennial international team event thumping its chest a full eight months out.

    As anticipation for this year’s big events goes, there is more buzz about Europe’s bid to hold off a rejuvenated American effort in Paris in September than there is about the Masters coming up in April.

    Thank Europe’s phenomenal success last weekend for that.

    And Rory McIlroy’s impassioned remarks in Abu Dhabi.

    And the provocative bulletin board material a certain Sports Illustrated writer provided the Europeans a couple months ago, with a stinging assault on the Euro chances that read like an obituary.

    McIlroy was asked in a news conference before his 2018 debut last week what he was most excited about this year.

    The Ryder Cup topped his list.

    Though McIlroy will be trying to complete the career Grand Slam at Augusta National come April, he talked more about the Ryder Cup than he did any of the game’s major championships.

    When asked a follow-up about the American team’s resurgence after a task-force overhaul and the injection of young, new star power, McIlroy nearly started breaking down the matchup. He talked about the young Americans and how good they are.

    “Yeah, the Americans have been, obviously, very buoyant about their chances and whatever, but it’s never as easy as that. ... The Ryder Cup’s always close,” McIlroy said. “I think we’ll have a great team, and it definitely won’t be as easy as they think it’s going to be.”



    McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

    Or similar assertions from TV analysts.

    “The Ryder Cup is dead – you just don’t know it yet,” Shipnuck wrote. “One of the greatest events in sport is on the verge of irrelevancy. The young, talented, hungry golfers from the United States, benefitting from the cohesive leadership of the Task Force era, are going to roll to victory in 2018 in Paris.”

    European Ryder Cup captain Thomas Bjorn won’t find words that will motivate the Euros more than that as he watches his prospective players jockey to make the team.

    And, boy, did they jockey last weekend.

    The Euros dominated across the planet, not that they did it with the Ryder Cup as some rallying cry, because they didn’t. But it was a heck of an encouraging start to the year for Bjorn to witness.

    Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

    And McIlroy looked close to being in midseason form, tying for third in his first start in three months.

    Yes, it’s only January, and the Ryder Cup is still a long way off, with so much still to unfold, but you got an early sense from McIlroy how much defending European turf will mean to him and the Euros in Paris in September.

    The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

    The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

    More bulletin board material, too.

    Yeah, it’s a long way off, but you can already hear the Ryder Cup’s King Kong like footsteps in its distant approach. Watching how the American and European teams come together will be an ongoing drama through spring and summer.

    Getty Images

    Quail Hollow officials promise players easier conditions

    By Rex HoggardJanuary 22, 2018, 9:14 pm

    Quail Hollow Club - a staple on the PGA Tour since 2003 - debuted as a longer, tougher version of itself at last year’s PGA Championship, receiving mixed reviews from players.

    The course played to a lengthened 7,600 yards at last year’s PGA and a 73.46 stroke average, the toughest course in relation to par on Tour in 2017. As a result, it left some players less than excited to return to the Charlotte, N.C.-area layout later this spring for the Wells Fargo Championship.

    It’s that lack of enthusiasm that led officials at Quail Hollow to send a video to players saying, essentially, that the course players have lauded for years will be back in May.

    The video, which includes Quail Hollow president Johnny Harris and runs nearly five minutes, begins with an explanation of how the first hole, which played as a 524-yard par 4 at the PGA, will play much shorter at the Wells Fargo Championship.

    “I had a number of my friends who were playing in the tournament tell me that tee was better suited as a lemonade stand,” Harris joked of the new tee box on the fourth hole. “I doubt we’ll ever see that tee used again in competition.”

    Harris also explained that the greens, which became too fast for some, will be “softer” for this year’s Wells Fargo Championship.