30 Days to Better Golf - Workout 2 - Week 3

By Kelly BlackburnNovember 26, 2008, 5:00 pm
Workout 2

Week 2

 
Welcome to the third week of our second 30-day 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 second 30-days features the BOSU Trainer and Power ball. The weighted ball is four pounds and compact to hold in the palm of your hand. Its gel-like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the BOSU balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Both can be purchased in the Golf Fitness Pro Shop.
 
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 exercises along with the exercises from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Increase core strength, balance and power behind the ball. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body, those muscles around your abdominal and back area.
 
Grab your BOSU Trainer & Power ball and lets get started!
 
Prone External Rotation
 
Lie face down on the BOSU trainer with your pelvis and lower abdomen on the dome and knees on the floor. Rest your forearms with your palms down on the floor gripping the power ball with one hand. Bend the elbow of the arm holding the power ball and lift until shoulder height. Slowly lift the ball by rotating the shoulder and raising the forearm to shoulder height. Hold for a four-second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.

Kelly Blackburn
 

Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Rear Deltoid
 
Kneel atop the BOSU dome and hold the power ball in the palm of one hand. Flex the abdomen and glutes; raise the power ball to shoulder height. Slowly press the ball back and to the side of the torso. Hold for a few seconds and slowly return to the start position. Continue to repeat the action until you have reached the recommended number of reps. Repeat to the opposite side.
 
Kelly BlackburnKelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Propelled Power Squat
 
Place one foot atop the BOSU, the opposite on the floor and hold the power ball at shoulder height. Pressing with the foot atop the dome, propel yourself up and over to the opposite side landing with soft flexed knees. Return to the opposite side and continue to repeat the action until you have reached the recommended number of reps.
 
Kelly BlackburnKelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Rear Lunge With Curl
 
Stand center of the BOSU dome and grip the power ball with one hand. Flex the abdomen and place one foot back landing on the ball of the foot. Slowly descend downward being careful not to move forward over the front knee. Simultaneously curl the ball upward flexing the bicep. Hold for a fouor-second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 
Kelly BlackburnKelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 

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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    McIlroy (65) one back in Abu Dhabi through 54

    By Randall MellJanuary 20, 2018, 1:09 pm

    Rory McIlroy moved into position to send a powerful message in his first start of the new year at the Abu Dhabi HSBC Championship.

    Closing out with back-to-back birdies Saturday, McIlroy posted a 7-under-par 65, leaving him poised to announce his return to golf in spectacular fashion after a winless year in 2017.

    McIlroy heads into Sunday just a single shot behind the leaders, Thomas Pieters (67) and Ross Fisher (65), who are at 17-under overall at Abu Dhabi Golf Club.

    Making his first start after taking three-and-a-half months off to regroup from an injury-riddled year, McIlroy is looking sharp in his bid to win for the first time in 16 months. He chipped in for birdie from 50 feet at the 17th on Saturday and two-putted from 60 feet for another birdie to finish his round.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy took 50 holes before making a bogey in Abu Dhabi. He pushed his tee shot into a greenside bunker at the 15th, where he left a delicate play in the bunker, then barely blasted his third out before holing a 15-footer for bogey.

    McIlroy notably opened the tournament playing alongside world No. 1 Dustin Johnson, who started the new year winning the PGA Tour’s Sentry Tournament of Champions in Hawaii in an eight-shot rout just two weeks ago. McIlroy was grouped in the first two rounds with Johnson and Tommy Fleetwood, the European Tour’s Player of the Year last season. McIlroy sits ahead of both of them going into the final round, with Johnson (68) tied for 12th, four shots back, and Fleetwood (67) tied for fourth, two shots back.

    Those first two rounds left McIlroy feeling good about his off season work.

    “That proves I’m back to full fitness and 100 percent health,” he said going into Saturday. “DJ is definitely the No. 1 player in the world right now and of, if not the best, drivers of the golf ball, and to be up there with him over the first two days proves to me I’m doing the right things and gives me confidence.”

    Getty Images

    Monty grabs lead entering final round in season-opener

    By Associated PressJanuary 20, 2018, 4:00 am

    KAILUA-KONA, Hawaii – Colin Montgomerie shot a second straight 7-under 65 to take a two-shot lead into the final round of the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 54-year-old Scot, a six-time winner on the over-50 tour, didn't miss a fairway on Friday and made five birdies on the back nine to reach 14 under at Hualalai.

    Montgomerie has made 17 birdies through 36 holes and said he will have to continue cashing in on his opportunities.

    ''We know that I've got to score something similar to what I've done – 66, 67, something like that, at least,'' Montgomerie said. ''You know the competition out here is so strong that if you do play away from the pins, you'll get run over. It's tough, but hey, it's great.''


    Full-field scores from the Mitsubishi Electric Championship


    First-round co-leaders Gene Sauers and Jerry Kelly each shot 68 and were 12 under.

    ''I hit the ball really well. You know, all the putts that dropped yesterday didn't drop today,'' Kelly said. ''I was just short and burning edges. It was good putting again. They just didn't go in.''

    David Toms was three shots back after a 66. Woody Austin, Mark Calcavecchia and Doug Garwood each shot 67 and were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was six shots back after a 67.

    The limited-field tournament on Hawaii's Big Island includes last season's winners, past champions of the event, major champions and Hall of Famers.

    ''We've enjoyed ourselves thoroughly here,'' Montgomerie said. ''It's just a dramatic spot, isn't it? If you don't like this, well, I'm sorry, take a good look in the mirror, you know?''

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    The missing link: Advice from successful tour pros

    By Phil BlackmarJanuary 20, 2018, 1:24 am

    Today’s topic is significant in that it underscores the direction golf is headed, a direction that has me a little concerned.

    Now, more than ever, it has become the norm for PGA Tour players to put together a team to assist in all aspects of their career. These teams can typically include the player’s swing coach, mental coach, manager, workout specialist, dietician, physical therapist, short-game guru, doctor, accountant, nanny and wife. Though it often concerns me the player may be missing out when others are making decisions for them, that is not the topic.

    I want to talk about what most players seem to be inexplicably leaving off their teams.

    One of the things that separates great players from the rest of the pack – other than talent – is the great player’s ability to routinely stay comfortable and play with focus and clarity in all situations. Though innate to many, this skill is trainable and can be learned. Don’t get too excited, the details of such a plan are too long and more suited for a book than the short confines of this article.

    So, if that aspect of the game is so important, where is the representative on the player’s team who has stood on the 18th tee with everything on the line? Where is the representative on the team who has experienced, over and over, what the player will be experiencing? In other words, where is the successful former tour player on the team?

    You look to tennis and many players have such a person on their team. These teacher/mentors include the likes of Boris Becker, Ivan Lendl, Jimmy Connors and Brad Gilbert. Why is it not the norm in golf?

    Sure, a few players have sought out the advice of Jack Nicklaus, but he’s not part of a team. The teaching ranks also include some former players like Butch Harmon and a few others. But how many teams include a player who has contended in a major, let alone won one or more?

    I’m not here to argue the value and knowledge of all the other coaches who make up a player’s team. But how can the value of a successful tour professional be overlooked? If I’m going to ask someone what I should do in various situations on the course, I would prefer to include the experienced knowledge of players who have been there themselves.

    This leads me to the second part of today’s message. Is there a need for the professional players to mix with professional teachers to deliver the best and most comprehensive teaching philosophy to average players? I feel there is.

    Most lessons are concerned with changing the student’s swing. Often, this is done with little regard for how it feels to the student because the teacher believes the information is correct and more important than the “feels” of the student. “Stick with it until it’s comfortable” is often the message. This directive methodology was put on Twitter for public consumption a short time back:

    On the other hand, the professional player is an expert at making a score and understands the intangible side of the game. The intangible side says: “Mechanics cannot stand alone in making a good player.” The intangible side understands “people feel things differently”; ask Jim Furyk to swing like Dustin Johnson, or vice versa. This means something that looks good to us may not feel right to someone else.

    The intangible side lets us know that mechanics and feels must walk together in order for the player to succeed. From Ben Hogan’s book:

    “What I have learned I have learned by laborious trial and error, watching a good player do something that looked right to me, stumbling across something that felt right to me, experimenting with that something to see if it helped or hindered, adopting it if it helped, refining it sometimes, discarding it if it didn’t help, sometimes discarding it later if it proved undependable in competition, experimenting continually with new ideas and old ideas and all manner of variations until I arrived at a set of fundamentals that appeared to me to be right because they accomplished a very definite purpose, a set of fundamentals which proved to me they were right because they stood up and produced under all kinds of pressure.”

    Hogan beautifully described the learning process that could develop the swings of great players like DJ, Furyk, Lee Trevino, Jordan Spieth, Nicklaus, etc.

    Bob Toski is still teaching. Steve Elkington is helping to bring us the insight of Jackie Burke. Hal Sutton has a beautiful teaching facility outside of Houston. And so on. Just like mechanics and feels, it’s not either-or – the best message comes from both teachers and players.

    Lately, it seems the scale has swung more to one side; let us not forget the value of insights brought to us by the players who have best mastered the game.

    Getty Images

    Woods, Rahm, Rickie, J-Day headline Torrey field

    By Golf Channel DigitalJanuary 20, 2018, 12:47 am

    Tiger Woods is set to make his 2018 debut.

    Woods is still part of the final field list for next week’s Farmers Insurance Open, the headliner of a tournament that includes defending champion Jon Rahm, Hideki Matsuyama, Justin Rose, Rickie Fowler, Phil Mickelson and Jason Day.

    In all, 12 of the top 26 players in the world are teeing it up at Torrey Pines.

    Though Woods has won eight times at Torrey Pines, he hasn’t broken 71 in his past seven rounds there and hasn’t played all four rounds since 2013, when he won. Last year he missed the cut after rounds of 76-72, then lasted just one round in Dubai before he withdrew with back spasms.

    After a fourth back surgery, Woods didn’t return to competition until last month’s Hero World Challenge, where he tied for ninth. 

    Woods has committed to play both the Farmers Insurance Open and next month's Genesis Open at Riviera, which benefits his foundation.