Fit-in-Fifteen - Week 3

By Kelly BlackburnNovember 14, 2006, 5:00 pm
Welcome to week 3 of Fit-In-Fifteen! Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
 
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log. If you are just joining us please refer to week 1 and 2 to review prior workouts.
 
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
 
Our goals for this series are to add power behind the ball and increase distance off the tee! Lets get started!
 
Weighted Club
 
Downswing Drill
 
Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
Strength Training

3. Then return the Strength Trainer to the top of your backswing.

1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
 
2. Repeat the drill for 1 minute before moving on.
 
Weighted Ball
 
This exercise strengthens the quadriceps, gluteus, adductors, abductors and hamstring muscles.
 
Golf & Fitness Connection: Muscles of the hip girdle need to be strong to generate power off the tee.
 
Split Lunge
 
Split Lunge

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Ab Rollout Drill
 
Ab Rollout

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Chest Flye Drill
 
Kelly Blackburn Kelly Blackburn

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly press the elbows together just above the chest. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the chest to create balance between the chest and back muscles back which assists with proper set up.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Chest & Shoulder Stretch
 
Chest & Shoulder

 
Stand with both feet shoulder width apart and hips rotated forward. Place the stretch trainer behind the back and grip with both hands at shoulder width, palms up. Expand the chest while raising the stretch trainer back and slightly upward to create the stretch. Return to the start position and repeat.
 
Repeat the drill for 1 minute before moving on
 
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Your goal is to complete the entire workout 3 times in a 7 day period. If you need variety, switch between week 1, 2 and 3! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 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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    Simpson, Noren share Honda lead after challenging Rd. 1

    By Doug FergusonFebruary 23, 2018, 1:25 am

    PALM BEACH GARDENS, Fla. - Tiger Woods had what he called ''easily'' his best round hitting the ball, and he didn't even break par at the Honda Classic.

    Alex Noren and Webb Simpson shared the lead at 4-under 66 in steady wind on a penal PGA National golf course, and felt as though they had to work hard for it. Both dropped only one shot Thursday, which might have been as great an accomplishment as any of their birdies.

    ''When you stand on certain tee boxes or certain approach shots, you remember that, 'Man, this is one of the hardest courses we play all year, including majors,''' said Simpson, who is playing the Honda Classic for the first time in seven years.

    Only 20 players broke par, and just as many were at 76 or worse.

    Woods had only one big blunder - a double bogey on the par-5 third hole when he missed the green and missed a 3-foot putt - in an otherwise stress-free round. He had one other bogey against three birdies, and was rarely out of position. Even one of his two wild drives, when his ball landed behind two carts that were selling frozen lemonade and soft pretzels, he still had a good angle to the green.

    ''It was very positive today,'' Woods said. ''It was a tough day out there for all of us, and even par is a good score.''

    It was plenty tough for Adam Scott, who again stumbled his way through the closing stretch of holes that feature water, water and more water. Scott went into the water on the par-3 15th and made double bogey, and then hit into the water on the par-3 17th and made triple bogey. He shot 73.


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    Rory McIlroy was at even par deep into the back nine when he figured his last chance at birdie would be the par-5 18th. Once he got there, he figured his best chance at birdie was to hit 3-wood on or near the green. Instead, he came up a yard short and into the water, made double bogey and shot 72.

    Noren, who lost in a playoff at Torrey Pines last month, shot 31 on the front nine and finished with a 6-foot birdie on the ninth hole into a strong wind for his 66.

    The Swede is a nine-time winner on the European Tour who is No. 16 in the world, though he has yet to make a connection among American golf fans - outside of Stillwater, Oklahoma, from his college days at Oklahoma State - from not having fared well at big events. Noren spends time in South Florida during the winter, so he's getting used to this variety of putting surfaces.

    ''I came over here to try to play some more American-style courses, get firmer greens, more rough, and to improve my driving and improve my long game,'' Noren said. ''So it's been great.''

    PGA champion Justin Thomas, Daniel Berger and Morgan Hoffmann - who all live up the road in Jupiter - opened with a 67. There's not much of an advantage because hardly anyone plays PGA National the other 51 weeks of the year. It's a resort that gets plenty of traffic, and conditions aren't quite the same.

    Louis Oosthuizen, the South African who now lives primarily in West Palm Beach, also came out to PGA National a few weeks ago to get a feel for the course. He was just like everyone else that day - carts on paths only. Not everyone can hole a bunker shot on the final hole at No. 9 for a 67. Mackenzie Hughes of Canada shot his 67 with a bogey from a bunker on No. 9.

    Woods, in his third PGA Tour event since returning from a fourth back surgery, appears to be making progress.

    ''One bad hole,'' he said. ''That's the way it goes.''

    It came on the easiest hole on the course. Woods drove into a fairway bunker on the par-5 third, laid up and put his third shot in a bunker. He barely got it out to the collar, used the edge of his sand wedge to putt it down toward the hole and missed the 3-foot par putt.

    He answered with a birdie and made pars the rest of the way.

    ''I'm trying to get better, more efficient at what I'm doing,'' Woods said. ''And also I'm actually doing it under the gun, under the pressure of having to hit golf shots, and this golf course is not forgiving whatsoever. I was very happy with the way I hit it today.''

    Woods played with Patton Kizzire, who already has won twice on the PGA Tour season this year. Kizzire had never met Woods until Thursday, and he yanked his opening tee shot into a palmetto bush. No one could find it, so he had to return to the tee to play his third shot. Kizzire covered the 505 yards in three shots, an outstanding bogey considering the two-shot penalty.

    Later, he laughed about the moment.

    ''I was so nervous,'' Kizzire said. ''I said to Tiger, 'Why did you have to make me so nervous?'''

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    Players battle 'crusty' greens on Day 1 at Honda

    By Randall MellFebruary 22, 2018, 11:52 pm

    PALM BEACH GARDENS, Fla. – Tiger Woods called the greens “scratchy” on PGA National’s Champion Course.

    Rory McIlroy said there is “not a lot of grass on them.”

    Morgan Hoffmann said they are “pretty dicey in spots, like a lot of dirt.”

    The first round of the Honda Classic left players talking almost as much about the challenge of navigating the greens as they did the challenge of Florida’s blustery, winter winds.

    “They looked more like Sunday greens than Thursday,” McIlroy said. “They are pretty crusty. They are going to have a job keeping a couple of them alive.”

    The Champion Course always plays tough, ranking annually among the most challenging on the PGA Tour. With a very dry February, the course is firmer and faster than it typically plays.

    “Today was not easy,” Woods said. “It's going to get more difficult because these greens are not the best . . . Some of these putts are a bit bouncy . . . There's no root structure. You hit shots and you see this big puff of sand on the greens, so that shows you there's not a lot of root structure.”


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    Brad Nelson, PGA National’s director of agronomy, said the Champion Course’s TifEagle Bermuda greens are 18 years old, and they are dealing with some contamination, in spots, of other strains of grasses.

    “As it’s been so warm and dry, and as we are trying to get the greens so firm, those areas that are not a true Tifeagle variety anymore, they get unhappy,” Nelson said. “What I mean by unhappy is that they open up a little bit . . . It gives them the appearance of being a little bit thin in some areas.”

    Nelson said the greens are scheduled for re-grassing in the summer of 2019. He said the greens do have a “crusty” quality, but . . .

    “Our goal is to be really, really firm, and we feel like we are in a good place for where we want them to be going into the weekend,” he said.

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    McIlroy, Scott have forgettable finish at Honda

    By Ryan LavnerFebruary 22, 2018, 11:03 pm

    PALM BEACH GARDENS, Fla. – Rory McIlroy and the rest of his group had a forgettable end to their rounds Thursday at the Honda Classic.

    McIlroy was even par for the day and looking for one final birdie to end his opening round. Only two players had reached the par-5 finishing hole, but McIlroy tried to hold a 3-wood up against the wind from 268 yards away. It found the water, leading to a double bogey and a round of 2-over 72.  

    “It was the right shot,” McIlroy said. “I just didn’t execute it the right way.”

    He wasn’t the only player to struggle coming home.


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    Adam Scott, who won here in 2016, found the water on both par 3s in the Bear Trap, Nos. 15 and 17. He made double on 15, then triple on 17, after his shot from the drop area went long, then he failed to get up and down. He shot 73, spoiling a solid round.

    The third player in the group, Padraig Harrington, made a mess of the 16th hole, taking a triple.

    The group played the last four holes in a combined 10 over.

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    Woods (70) better in every way on Day 1 at Honda

    By Ryan LavnerFebruary 22, 2018, 8:40 pm

    PALM BEACH GARDENS, Fla. – Consider it a sign of the times that Tiger Woods was ecstatic about an even-par score Thursday at the Honda Classic.

    It was by far his most impressive round in this nascent comeback.

    Playing in a steady 20-mph wind, Woods was better in all facets of the game Thursday at PGA National. Better off the tee. Better with his irons. And better on and around the “scratchy” greens.

    He hung tough to shoot 70 – four shots better than his playing partner, Patton Kizzire, a two-time winner this season and the current FedExCup leader – and afterward Woods said that it was a “very positive” day and that he was “very solid.”

    It’s a small sample size, of course – seven rounds – but Woods didn’t hesitate in declaring this “easily” his best ball-striking round of the year.

    And indeed it was, even if the stats don’t jump off the page.

    Officially, he hit only seven of 14 fairways and just 10 greens, but some of those misses off the tee were a few paces into the rough, and some of those iron shots finished just off the edge of the green.

    The more telling stat was this: His proximity to the hole (28 feet) was more than an 11-foot improvement over his first two starts this year. And also this: He was 11th among the early starters in strokes gained-tee to green, which measures a player’s all-around ball-striking. Last week, at Riviera, he ranked 121st.

    “I felt very comfortable,” he said. “I felt like I hit the ball really well, and it was tough out there. I had to hit a lot of knockdown shots. I had to work the golf ball both ways, and occasionally downwind, straight up in the air.

    “I was able to do all that today, so that was very pleasing.”

    The Champion Course here at PGA National is the kind of course that magnifies misses and exposes a player if he’s slightly off with his game. There is water on 15 of the 18 holes, and there are countless bunkers, and it’s almost always – as it was Thursday – played in a one- or two-club wind. Even though it’s played a half hour from Woods’ compound in Hobe Sound, the Honda wasn’t thought to be an ideal tune-up for Woods’ rebuilt game.

    But maybe this was just what he needed. He had to hit every conceivable shot Thursday, to shape it both ways, high and low, and he executed nearly every one of them.

    The only hole he butchered was the par-5 third. With 165 yards for his third shot, he tried to draw a 6-iron into a stiff wind. He turned it over a touch too much, and it dropped into the bunker. He hit what he thought was a perfect bunker shot, but it got caught in the overseeded rye grass around the green and stayed short. He chipped to 3 feet and then was blown off-balance by a wind gust. Double.


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    But what pleased Woods most was what he did next. Steaming from those unforced errors, he was between a 2- and 3-iron off the tee. He wanted to leave himself a 60-degree wedge for his approach into the short fourth hole, but a full 2-iron would have put him too close to the green.

    So he took a little off and “threw it up in the air” – 292 yards.

    “That felt really good,” Woods said, smiling. And so did the 6-footer that dropped for a bounce-back birdie.

    "I feel like I'm really not that far away," he said. 

    To illustrate just how much Woods’ game has evolved in seven rounds, consider this perspective from Brandt Snedeker.

    They played together at Torrey Pines, where Woods somehow made the cut despite driving it all over the map. In the third round, Woods scraped together a 70 while Snedeker turned in a 74, and afterward Snedeker said that Woods’ short game was “probably as good or better than I ever remember it being.”

    A month later, Snedeker saw significant changes. Woods’ short game is still tidy, but he said that his iron play is vastly improved, and it needed to be, given the challenging conditions in the first round.

    “He controlled his ball flight really well and hit a bunch of really good shots that he wasn’t able to hit at Torrey, because he was rusty,” said Snedeker, who shot 74. “So it was cool to see him flight the ball and hit some little cut shots and some little three-quarter shots and do stuff I’m accustomed to see him doing.”

    Conditions are expected to only get more difficult, more wind-whipped and more burned out, which is why the winning score here has been single-digits under par four of the past five years.

    But Woods checked an important box Thursday, hitting the shots that were required in the most difficult conditions he has faced so far.

    Said Snedeker: “I expect to see this as his baseline, and it’ll only get better from here.”