Strength on the Fly - Week 3

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Welcome to week 3 of our series Strength on the Fly. 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!
 
Kelly Blackburn with resistant tubingStep 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!
 
Step 5: Print the exercises from weeks 1 & 2.

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 to shoulder width to create resistance. Bending the elbows, slowly raise the handles to just above the chest. It should take you to the count of 4 to get to a comfortable upright row position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the back which assists with proper swing alignment.
 
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 foot on the tubing close to the handle to create resistance and place the opposite foot back for balance. Place one hand atop the knee for stability. Keeping your elbow slightly bent, slowly raise the tube upward to shoulder height. 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. Repeat to the opposite side. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.
 
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.