Strength on the Fly - Week 1

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In the last 3 weeks we have sprung forward with the time change and many of us have caught Spring fever with The Players Championship, The Bellsouth Classic and The Masters ' by far one of my favorite travel times of the Tour season! The Players Championship in my primary hometown of Ponte Vedra Beach was spectacular with perfect weather, great golf and of course golf fitness workouts al fresco! The setting was a perfect end to the March held tournament and now we look forward to May 2007! The Bellsouth held in my second hometown of Atlanta delivered the same and as always The Masters once again was the cherry on top!
 
Kelly Blackburn with resistant tubingSo, are you ready to spring forward with your golf fitness workouts? I enjoy reading your emails and getting to meet many of you in person as I travel the tour circuits. Ive taken your suggestions and comments and developed our next series called On the Fly. Well cover all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere!
 
For this first series Strength on the Fly well use resistant tubing. If you do not have the tubing simply visit the golf fitness pro shop and purchase. The Golf Channel subscribers receive a generous discount!
 
Step 1: To determine your current fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Step 2: Print a copy of the strength training log.
 
Step 3: Each week you will have 2 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 2-3 times a week for maximum results!

Here's a list of our goals:
 
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) Ultimately increase your overall fitness level and reduce your handicap!
 
Are you ready? Let's get started!
 
Kelly Blackburn Kelly Blackburn

Place both feet center of the tubing and spread feet shoulder width apart to increase tension. Raise both hands to shoulder height. Bending the knees, slowly descend sitting back as though you were sitting in a chair. It should take you to the count of 4 to get to a comfortable squat. Now hold for 4 counts. Slowly return to the start position for 4 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 2s! Remember the slowly the better the benefit!

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

 
Kelly Blackburn Kelly Blackburn

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 4 to pull the elbow upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat.
 
Recommended Reps:
Par Level: 8 - 10 reps
Birdie Level: 12 - 15 reps
Eagle Level: 18 - 20 reps

 
Spring has sprung, so get started and improve your game! See the golf fitness DVDs and training aids available in the pro shop at a considerable savings! Remember you will need resistance tubing to continue 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.