Strength off the Tee - Week 1

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Welcome to our new series Strength off the Tee! For the next 12 weeks we will be using a weighted power ball and resistant tubing for this workout series. Both items are found in the Golf Fitness Pro Shop. The medicine ball and resistant tubing is accompanied by an instructional book and DVD and both items are discounted for Golf Channel subscribers.
 
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 2-3 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!
 
Kelly Blackburn with weighted ball
Weighted Power Ball
Kelly Blackburn with resistant tubing
Resistant Tubing

Here are the benefits you can receive from this series:
 
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!
 
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.
 
Are you ready? Lets Get Started...
 
Side to Side Torso

Side to Side Torso

 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

 
Bent Over Rotation

Bent Over Rotation


Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

 
Standing Tricep Extension

Kelly Blackburn Kelly Blackburn

 
1. Start by placing the arch of one foot center of the tube and the opposite foot forward. Clasp the hands together and stretch the tubing overhead for resistance.
 
2. Bend the elbows and slowly lower the forearms behind the head. Slowly return to the start position and repeat.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

 

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 11 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.