30 Days to Better Golf - Week 5

By Kelly BlackburnOctober 29, 2008, 4:00 pm
Workout 1

Week 5

Welcome to the final week of our series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our first 30 days features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Traineris required for this series and can be found in the Pro Shop. If you are just joining us, see weeks 1-4 to catch up and get started!

    Heres a list of our goals for every 30 day workout:
     
    1)Strengthen the shoulder girdle for more stability at the top of your back swing
    2)Strengthen the trunk which is critical in making an effective turn
    3)Strengthen the core muscles for better balance
    4)Strengthen the forearms and wrists for better club control
    5)Strengthen the upper arms for added distance off the tee
    6)Strengthen the hip girdle for more power off the tee
    7)Strengthen the upper legs for improved balance during your swing
    8)Strengthen the lower legs for more push-off power in the downswing
    9)Improve flexibility to lower the risk of injuries and improve range of motion
    10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
    11)Increase flexibility of the upper legs for improved balance during your swing
    12)Increase flexibility of your hip girdle for more power and club head speed
    13)Increase flexibility of the lower legs for more push-off power in the downswing
    14)Increase the flexibility of the trunk which is critical in making an effective turn
    15)Increase the flexibility of the forearms and wrists for better club control
    16)Ultimately increase your overall fitness level and reduce your handicap!

Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Grab your Stretch Trainer and lets get started!
 
BICEP & FOREARM
 
Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
 
Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
 
Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
 

 
TRICEP
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
 
Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
 
Finish: Release the tension and repeat but the second time increase the stretch.
 
Tips: Keep the knees and abdomen flexed. Do not arch the back.
 
Flexible triceps assist with distance off the tee
 


NECK
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Wrap the center of the stretch trainer around the upper back of the head.
 
Action: Hold onto the stretch trainer equally and slowly drop the chin to chest. The hands will create a greater stretch by serving as anchors.
 
Finish: Release the tension and repeat.
 
Tips: Do not pull downward with force. Keep the knees and abdomen flexed.
 

 
Remember: Add these new exercises with the week(s) prior!
 


Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
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    Singh's lawsuit stalls as judge denies motion

    By Rex HoggardJanuary 23, 2018, 7:54 pm

    Vijay Singh’s attempts to speed up the proceedings in his ongoing lawsuit against the PGA Tour have been stalled, again.

    Singh – who filed the lawsuit in New York Supreme Court in May 2013 claiming the Tour recklessly administered its anti-doping program when he was suspended, a suspension that was later rescinded – sought to have the circuit sanctioned for what his attorneys argued was a frivolous motion, but judge Eileen Bransten denied the motion earlier this month.

    “While the court is of the position it correctly denied the Tour’s motion to argue, the court does not agree that the motion was filed in bad faith nor that it represents a ‘persistent pattern of repetitive or meritless motions,’” Bransten said.

    It also doesn’t appear likely the case will go to trial any time soon, with Bransten declining Singh’s request for a pretrial conference until a pair of appeals that have been sent to the court’s appellate division have been decided.

    “What really should be done is settle this case,” Bransten said during the hearing, before adding that it is, “unlikely a trail will commence prior to 2019.”

    The Tour’s longstanding policy is not to comment on ongoing litigation, but earlier this month commissioner Jay Monahan was asked about the lawsuit.

    “I'll just say that we're going through the process,” Monahan said. “Once you get into a legal process, and you've been into it as long as we have been into it, I think it's fair to assume that we're going to run it until the end.”

    Getty Images

    Videos and images from Tiger's Tuesday at Torrey

    By Golf Channel DigitalJanuary 23, 2018, 7:45 pm

    Tiger Woods played a nine-hole practice round Tuesday at Torrey Pines South, site of this week's Farmers Insurance Open. Woods is making his first PGA Tour start since missing the cut in this event last year. Here's a look at some images and videos of Tiger, via social media:







    Getty Images

    Power Rankings: 2018 Farmers Insurance Open

    By Will GrayJanuary 23, 2018, 6:59 pm

    The PGA Tour remains in California this week for the Farmers Insurance Open. A field of 156 players will tackle the North and South Courses at Torrey Pines, with weekend play exclusively on the South Course.

    Be sure to join the all-new Golf Channel Fantasy Challenge - including a new One & Done game offering - to compete for prizes and form your own leagues, and log on to www.playfantasygolf.com to submit your picks for this week's event.

    Jon Rahm won this event last year by three shots over Charles Howell III and C.T. Pan. Here are 10 names to watch in La Jolla:

    1. Jon Rahm: No need to overthink it at the top. Rahm enters as a defending champ for the first time, fresh off a playoff win at the CareerBuilder Challenge that itself was preceded by a runner-up showing at Kapalua. Rahm is perhaps the hottest player in the field, and with a chance to become world No. 1 should be set for another big week.

    2. Jason Day: The Aussie has missed the cut here the last two years, and he hasn't played competitively since November. But he ended a disappointing 2017 on a slight uptick, and his Torrey Pines record includes three straight top-10s from 2013-15 that ended with his victory three years ago.

    3. Justin Rose: Rose ended last year on a tear, with three victories over his final six starts including two in a row in Turkey and China. The former U.S. Open winner has the patience to deal with a brutal layout like the South Course, as evidenced by his fourth-place showing at this event a year ago.

    4. Rickie Fowler: This tournament has become somewhat feast-or-famine for Fowler, who is making his ninth straight start at Torrey Pines. The first four in that run all netted top-20 finishes, including two top-10s, while the last four have led to three missed cuts and a T-61. After a win in the Bahamas and T-4 at Kapalua, it's likely his mini-slump comes to an end.

    5. Brandt Snedeker: Snedeker has become somewhat of a course specialist at Torrey Pines in recent years, with six top-10 finishes over the last eight years including wins in both 2012 and 2016. While he missed much of the second half of 2017 recovering from injury and missed the cut last week, Snedeker is always a threat to contend at this particular event.

    6. Hideki Matsuyama: Matsuyama struggled to find his footing after a near-miss at the PGA Championship, but he appears to be returning to form. The Japanese phenom finished T-4 at Kapalua and has put up solid results in two of his four prior trips to San Diego, including a T-16 finish in his 2014 tournament debut. Matsuyama deserves a look at any event that puts a strong emphasis on ball-striking.

    7. Tony Finau: Finau has the length to handle the difficult demands of the South Course, and his results have gotten progressively better each time around: T-24 in 2015, T-18 in 2016 and T-4 last year. Finau is coming off the best season of his career, one that included a trip to the Tour Championship, and he put together four solid rounds at the Sony Open earlier this month.

    8. Charles Howell III: Howell is no stranger to West Coast golf, and his record at this event since 2013 includes three top-10 finishes highlighted by last year's runner-up showing. Howell chased a T-32 finish in Hawaii with a T-20 finish last week in Palm Springs, his fourth top-20 finish this season.

    9. Marc Leishman: Leishman was twice a runner-up at this event, first in 2010 and again in 2014, and he finished T-20 last year. The Aussie is coming off a season that included two wins, and he has amassed five top-10s in his last eight worldwide starts dating back to the Dell Technologies Championship in September.

    10. Gary Woodland: Woodland played in the final group at this event in 2014 before tying for 10th, and he was one shot off the lead entering the final round in 2016 before Mother Nature blew the entire field sideways. Still, the veteran has three top-20s in his last four trips to San Diego and finished T-7 two weeks ago in Honolulu.

    Getty Images

    Davis on distance: Not 'necessarily good for the game'

    By Will GrayJanuary 23, 2018, 6:28 pm

    It's a new year, but USGA executive Mike Davis hasn't changed his views on the growing debate over distance.

    Speaking with Matt Adams on SiriusXM PGA Tour Radio, Davis didn't mince words regarding his perception that increased distance has had a negative impact on the game of golf, and he reiterated that it's a topic that the USGA and R&A plan to jointly address.

    "The issue is complex. It's important, and it's one that we need to, and we will, face straight on," Davis said. "I think on the topic of distance, we've been steadfast to say that we do not think increased distance is necessarily good for the game."

    Davis' comments echoed his thoughts in November, when he stated that the impact of increased distance has been "horrible" for the game. Those comments drew a strong rebuke from Titleist CEO Wally Uihlein, who claimed there was "no evidence" to support Davis' argument.

    That argument, again reiterated Tuesday, centers on the rising costs associated with both acquiring and maintaining increased footprints for courses. Davis claimed that 1 in 4 courses in the U.S. is currently "not making money," and noted that while U.S. Open venues were 6,800-6,900 yards at the start of his USGA tenure, the norm is now closer to 7,400-7,500 yards.

    "You ask yourself, 'What has this done for the game? How has that made the game better?'" Davis said. "I think if we look at it, and as we look to the future, we're asking ourselves, saying, 'We want the game of golf to be fun.' We want it to continue to be challenging and really let your skills dictate what scores you should shoot versus necessarily the equipment.

    "But at the same time, we know there are pressures on golf courses. We know those pressures are going to become more acute."