Strength on the Fly - Week 2


This week on the CHAMPIONS TOUR in Savannah, there was a great celebration going on at the Legends tournament. News that Larry Nelson received a 65% vote to be inducted into the World Golf Hall of Fame was released Wednesday and lets just say that I was among many in the family circle who celebrated. Kelly Blackburn / Larry NelsonThis husband, father, grandfather, friend and professional golfer stands as one of the most well respected in his field. Larry and his family are very special to me because in 1994 I began training Larry and his wife Gayle readying Larry for the CHAMPIONS TOUR. I started traveling the PGA TOUR circuit with the Nelsons as the first personal trainer on tour and the relationship of golf and fitness grew exponentially among the other players after seeing Nelsons results both on and off the course! Twelve years later and three tours later my work continues among the worlds best players!
Kelly Blackburn with resistant tubingSo, are you ready for week 2 of our new series? We are working on all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere! Strength on the Fly uses 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
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!
Step 5: Print the exercises from week 1.

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 one foot center of the tubing and place the opposite foot back. Raise the tubing to shoulder height to increase tension. Bending the knees, slowly descend downward being careful not to move forward over the front knee. It should take you to the count of 4 to get to a comfortable lunge position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Repeat the same for the opposite side.
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 both feet on the tubing to create resistance. Keeping your elbows toward your side place the forearms in a position parallel to the ground with the palms upward. Slowly curl the tube upward keeping the bicep muscle flexed. It should take you to the count of 4 to curl 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!
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 Visit to learn more about health and fitness for golf.