30 Days to Better Golf - Workout 9 - Week 3

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Welcome to week three of our ninth 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 weighted Power Ball! 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 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 three times a week for maximum results!

 
A good golf swing requires a slow stretching of the muscles as the club is brought back to the top of the backswing, followed by an explosive contraction of the muscles in the chest and hip girdle that facilitates the downswing. Simply put, this generates more power behind the ball. It takes one to two seconds to perform the golf swing. From the top of the swing through impact, the muscles must fire at close to 100 percent in less than one second. Specific movement exercises train the muscles to fire in a similar fashion and also improve reflex and agility. This series will show you the exercises you can do to improve your fire power!
 
Golf & Fitness Connection: Core strength for your trunk muscles is vital for your golf performance. These exercises strengthen your legs for better balance, and improve range of motion for added power behind the ball.
 
Split Lunge

  1. Start with your feet spaced about 3-4 feet apart, one in front of the other.
  2. Hold the ball with both hands directly in front of your chest.
  3. Keep your back straight and head level to the ground throughout this exercise.
  4. Hold your stomach in and focus on stabilizing your torso.
  5. Slowly drop your hips to the ground until your back knee nearly touches the floor.
  6. Pause for a moment in the lower position then slowly push yourself back to the starting position. Focus on using your front leg to push you back up.
  7. Continue this movement for 12 repetitions; then switch legs and perform another 12 repetitions.
  8. Do not bend your knees beyond 90 degrees (the front of your toes).

 
Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps

 
Side Lunge

  1. Start with your feet spaced wider than shoulder width apart and knees slightly bent. Stabilize your torso.
  2. With your elbows at your side, hold the ball in front of your hips.
  3. Lift your left foot off the floor and move it to the left about 2 feet. Keep most of your body weight on your right leg. It should act as a shock absorber.
  4. Pause briefly, then return to the start position, using your right leg to propel you back up.
  5. Repeat the motion, increasing the speed and distance you spread your feet apart until you reach a point where you maintain balance and control but the distance is challenging.
  6. Do 12 repetitions on one side; then switch to the other side.
Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps

 
Kelly
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  • Kelly Blackburn Article Archive
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    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.