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!

 
Kelly Blackburn Health & FitnessRelated Links:
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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.
  • Rose (62) sets blistering pace in Indonesia

    By Associated PressDecember 14, 2017, 3:06 pm

    JAKARTA, Indonesia – Justin Rose shot a 10-under 62 Thursday to take a two-stroke lead after the first round of the Indonesian Masters.

    Rose, starting on the back nine at Royale Jakarta Golf Club, had five birdies to go out in 31, then birdied four of five holes midway through his final nine and another birdie on his last hole in the $750,000 tournament.


    Full-field scores from the Indonesian Masters


    Gunn Charoenkul (64) was in second place and Kim Giwhan and Phachara Khongwatmai (both 65) were tied for third.

    Brandt Snedeker shot 72. Ranked 51st in the world, the American is aiming for a strong finish in Jakarta to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

    Getty Images

    LaCava: Woods wouldn't talk after H.O.R.S.E. match

    By Will GrayDecember 14, 2017, 2:27 pm

    The competitive streak within Tiger Woods knows no bounds - even on the basketball court, according to caddie Joe LaCava.

    LaCava has been on Woods' bag since 2011, and he recently shared a story on "Inside the Ropes" on Sirius/XM PGA Tour Radio about a clash between the two men over a seemingly friendly game of H.O.R.S.E. Actually, it turned into nine straight games (and nine straight wins) for LaCava, who exploited a weakness in Woods' on-court strategy while leaning on a mid-length jumper of his own:

    "The thing with him was if I missed a shot, which I missed plenty of shots, but if I missed the shot he'd go back down to the 3 (point line) because he liked to make the 3," LaCava said. "But it's harder obviously to make a 3, and I'd go right back to the baseline 12-footer, and he couldn't make it."

    It's a short list of people who have beaten Woods nine times in any athletic pursuit, let alone in a row. But for LaCava, the fallout from his afternoon of on-court dominance was less than subtle.

    "He did not talk to me the rest of the day," LaCava explained. "I didn't even get the old text, 'Dinner is ready,' because I stay across at the beach house. I didn't even get that text that night. I had to get take-out. He didn't announce he wasn't (talking), he just did it. I'm telling you, nine games in a row. Like I said, he's so competitive, even at something like that."

    Newsmaker of the Year: No. 3, Tiger Woods

    By Golf Channel DigitalDecember 14, 2017, 12:45 pm

    After returning to competition at the Hero World Challenge in December 2016, Woods started the new year with an ambitious slate of tournament starts as he eyed his first full season since 2013. But he made it only three rounds, looking rusty en route to a missed cut at Torrey Pines before withdrawing abruptly in Dubai.

    The “spasms” that led to that withdrawal turned out to be something far more serious, as Woods underwent his fourth and most invasive back surgery in April, a lumbar fusion. It brought with it an extensive rehabilitation, and at the Presidents Cup in September Woods humored the prospect that he might never again play competitive golf.

    At Liberty National he also faced some scrutiny for an off-course incident from months prior. In May he was arrested for suspicion of DUI, an incident that produced a startling roadside video of an intoxicated Woods struggling to follow instructions from the arresting officer after driving erratically.


    Full list of 2017 Newsmakers of the Year


    While he was not drinking at the time, Woods was found to have a mix of several prescription medications in his system, including multiple painkillers. He checked himself into a private drug treatment program in July to address his dependency issues, and in October he pleaded guilty to a lesser charge of reckless driving.

    But the incident was barely a memory when Woods again made a return to competition in the Bahamas at the tournament he hosts. This time around he exceeded nearly every expectation, twice shooting 4-under 68 while tying for ninth among the 18-man field. Having re-tooled his swing following fusion surgery, Woods appeared relaxed, happy and healthy while briefly taking the lead during the tournament’s second round.

    What lies ahead for Woods in 2018 remains uncertain, as the stop-and-start nature of this past season serves as a cautionary tale. But after a harrowing arrest and another serious surgery, he seems once again focused on his game, intent on chasing down a new crop of elite talent, some of whom are barely more than half his age.

    Woods' initial comeback short-lived, leads to another back surgery

    Article: Woods undergoes "successful" fourth back surgery

    Article: Woods (back spasm) withdraws from Dubai

    Article: Players disappointed Woods withdraws from Dubai

    Really, again: Tiger undergoes fourth back surgery

    Begay on Tiger: Future is 'extremely uncertain'


    Woods arrested for DUI, enters diversion program after getting "professional help"

    Article: Woods arrested for DUI in May

    Article: Police say Woods had 5 drugs in system when arrested

    Article: DUI affidavit states Tiger asleep in parked car

    Dashcam video released of Tiger's DUI arrest

    Begay, Rolfing: Tiger's arrest needs to be wakeup call

    Photos: Tiger Woods' car during DUI arrest

    Tiger Woods at his 2017 DUI court hearing.

    Photos: Tiger Woods in court for DUI hearing

    Article: Tiger gets 'professional help' for prescription meds

    Tiger Woods at his 2017 DUI court hearing.

    Article: Woods pleads in court guilty to reckless driving


    Woods goes from unsure of his pro golf future to resuming full golf activities

    Article: Doctor clears Woods for full golf activity six months after back surgery

    Article: Tiger doesn't know what future holds

    Article: Woods back to making full swings

    Woods admits he might never return to competition

    Making progress: Breaking down Tiger's driver swing


    Woods returns to competition for first time since February at Hero World Challenge

    Article: Hero comeback a success for healthy Woods

    Article: Woods discusses his back: 'No issues at all, none'

    Tiger Tracker: Woods finished T-9 in return to competition

    Chamblee: 'I was wrong' about some of my Woods skepticism

    Tiger, if you were hurting, would you tell us? 'Yeah, I'd tell you'


    Woods out and about in 2017

    Article: Video, images of Tiger's round with Trump

    Article: Woods posts photo as 'Mac Daddy Santa'

    Article: Tiger at U.S. Open sitting in Nadal's box

    Article: Shirtless Tiger holds up a massive lobster

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 14, 2017, 12:30 pm