30 Days to Better Golf - Workout 6 - Week 1

By Kelly BlackburnMarch 10, 2009, 4:00 pm
Welcome to week 1 of our 6th workout 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! This workout series features the PowerCord, a great tool to work on strength for your swing! You can order one from the Pro Shop to get started! You can view all 30 Days to Better Golf workouts.
 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your backswing
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 clubhead 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 three times a week for maximum results!
 
Grab your PowerCord and lets get started!
 
POWER SQUAT


Place both feet on the center of the tubing and spread your feet shoulder-width apart to increase tension. Raise both hands to shoulder height. Bending the knees, slowly descend back as though you were sitting in a chair. It should take you to the count of four to get to a comfortable squat. Now hold for four counts. Slowly return to the start position for four counts and repeat.
 
Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. Ive worked with some that count so quickly, they might as well be counting by twos! Remember, the slower the better!
 
A stronger base will create more power behind the ball!
 
Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps


 
POWER BACK ROW


Place one heel on the tube towards the handle to create resistance. Extend the opposite leg back and place the hand just above the knee for support. Bending the elbow slowly, pull the tube upward while flexing your upper back. It should take you to the count of four to pull the elbow upward. Now hold for four counts. Slowly return to the start position for four counts and repeat.
 
A strong upper back will help alleviate back pain associated with the golf swing!
 
Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps


 

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

 
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  • 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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    Rahm focusing on play, not shot at No. 1

    By Ryan LavnerJanuary 23, 2018, 9:06 pm

    SAN DIEGO – Jon Rahm’s meteoric rise in the world rankings could end with him reaching No. 1 with a win this week at Torrey Pines.

    After winning last week at the CareerBuilder Challenge, his fourth title in 51 weeks, Rahm has closed the gap on Dustin Johnson – less than 1.5 average points separates them.

    With Johnson not playing this week, the 23-year-old Spaniard has a chance to reach the top spot for the first time, but only if he defends his title at the Farmers Insurance Open.


    Farmers Insurance Open: Articles, photos and videos


    “Beating Dustin Johnson is a really, really hard task. It’s no easy task,” he said Tuesday. “We still have four days of golf ahead and we’ll see what happens. But I’ll try to focus more on what’s going on this week rather than what comes with it if I win.

    “I’ll try my best, that’s for sure. Hopefully it happens, but we all know how hard it is to win on Tour.”

    Rahm has already become the fourth-youngest player to reach No. 2 in the world, behind Tiger Woods, Jordan Spieth and Rory McIlroy. 

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    Rahm: Playoff wasn't friendly, just 'nervous'

    By Ryan LavnerJanuary 23, 2018, 8:53 pm

    SAN DIEGO – Too chummy? Jon Rahm says he and Andrew Landry were just expending some nervous energy on the walk up to the fairway during the first playoff hole of the CareerBuilder Challenge.

    “I wouldn’t have been that nervous if it was friendly,” Rahm said with a smile Tuesday. “I think it was something he said because we were talking going out of the first tee.

    “I didn’t know Andrew – I think it was a pretty good time to get to know him. We had at least 10 minutes to ourselves. It’s not like we were supporting each other, right? We were both in it together, we were both nervous together, and I felt like talking about it might have eased the tension out of both of us.”


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    On Sunday, two-time U.S. Open champion Curtis Strange saw the exchange on TV and tweeted: “Walking off the tee talking to each other. Are you kidding me? Talking at all?”

    Strange followed up by saying that, in a head-to-head situation, the last thing he’d want to do was make his opponent comfortable. When his comments went viral, Strange tweeted at Rahm, who won after four holes: “Hopefully no offense taken on my comment yesterday. You guys are terrific. I’m a huge fan of all players today. Made an adverse comment on U guys talking during playoff. Not for me. A fan.”

    Not surprisingly, the gregarious Rahm saw things differently.

    “We only talked going out of the first tee up until the fairway,” he said. “Besides that, all we said was, ‘Good shot, good putt, see you on the next tee.’ That’s what it was reduced to. We didn’t say much.” 

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    Tiger grouped with Reed, Hoffman at Torrey Pines

    By Ryan LavnerJanuary 23, 2018, 8:35 pm

    SAN DIEGO – Tiger Woods will make his 2018 debut alongside Patrick Reed and Charley Hoffman.

    The threesome will go off Torrey Pines’ South Course at 1:40 p.m. ET Thursday at the Farmers Insurance Open. They begin at 12:30 p.m. Friday on the North Course.

    Woods is an eight-time winner at Torrey Pines, including the 2008 U.S. Open, but he hasn’t broken 70 in his last seven rounds on either course. Last year, he shot rounds of 76-72 to miss the cut.


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    Reed, who has grown close to Woods after being in his pod during the past two international team competitions, is coming off a missed cut last week at the CareerBuilder Challenge. Hoffman, a San Diego native, has only two top-10s in 20 career starts at Torrey.

    Other featured groups for the first two rounds include:

    • Jon Rahm, Jason Day and Brandt Snedeker: 1:30 p.m. Thursday off South 1, 12:20 p.m. Friday off North 10

    • Rickie Fowler, Patrick Cantlay, Xander Schauffele: 12:30 p.m. Thursday off North 10, 1:30 p.m. Friday off South 1

    • Phil Mickelson, Justin Rose, Hideki Matsuyama: 12:40 p.m. Thursday off North 10, 1:40 p.m. Friday off South 1

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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.”