30 Days to Better Golf - Week 5

By Kelly BlackburnOctober 29, 2008, 4:00 pm
Workout 1

Week 5

Welcome to the final week of our 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! Our first 30 days features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Traineris required for this series and can be found in the Pro Shop. If you are just joining us, see weeks 1-4 to catch up and get started!

    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 exercise along with the exercise from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Grab your Stretch Trainer and lets get started!
 
BICEP & FOREARM
 
Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
 
Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
 
Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
 

 
TRICEP
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
 
Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
 
Finish: Release the tension and repeat but the second time increase the stretch.
 
Tips: Keep the knees and abdomen flexed. Do not arch the back.
 
Flexible triceps assist with distance off the tee
 


NECK
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Wrap the center of the stretch trainer around the upper back of the head.
 
Action: Hold onto the stretch trainer equally and slowly drop the chin to chest. The hands will create a greater stretch by serving as anchors.
 
Finish: Release the tension and repeat.
 
Tips: Do not pull downward with force. Keep the knees and abdomen flexed.
 

 
Remember: Add these new exercises with the week(s) prior!
 


Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
  • Getty Images

    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 22, 2018, 8:30 am

    You want to watch the 147th Open? Here’s how you can do it.

    Golf Channel and NBC Sports will be televising 182 hours of overall programming from the men's third major of the year at Carnoustie

    In addition to the traditional coverage, the two networks will showcase three live alternate feeds: marquee groups, featured holes (our new 3-hole channel) and spotlight action. You can also watch replays of full-day coverage, Thursday-Sunday, in the Golf Channel app, NBC Sports apps, and on GolfChannel.com.  

    Here’s the weekly TV schedule, with live stream links in parentheses. You can view all the action on the Golf Channel mobile, as well. Alternate coverage is noted in italics:

    (All times Eastern; GC=Golf Channel; NBC=NBC Sports; GC.com=GolfChannel.com or check the GLE app)

    Monday, July 16

    GC: 7-9AM: Morning Drive (stream.golfchannel.com)

    GC: 9-11AM: Live From The Open (www.golfchannel.com/livefromstream)

    GC: 7-9PM: Live From The Open (www.golfchannel.com/livefromstream)


    Tuesday, July 17

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Wednesday, July 18

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Thursday, July 19

    GC: Midnight-1:30AM: Midnight Drive (stream.golfchannel.com)

    GC: Day 1: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 1: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 1: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 1: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Friday, July 20

    GC: Day 2: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 2: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 2: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 2: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Saturday, July 21

    GC: Day 3: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 3: The Open, live coverage: 7AM-3PM (www.golfchannel.com/theopen)

    GC.com: Day 3: The Open, Spotlight: 4:30AM-3PM (www.golfchannel.com/spotlight)

    GC.com: Day 3: The Open, Marquee Groups: 5AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 3: The Open, 3-Hole Channel: 5AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 3-4PM (www.golfchannel.com/livefromstream)


    Sunday, July 22

    GC: Day 4: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM (www.golfchannel.com/theopen)

    GC.com: Day 4: The Open, Spotlight: 4:30AM-2:30PM (www.golfchannel.com/spotlight)

    GC.com: Day 4: The Open, Marquee Groups: 5AM-2PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 4: The Open, 3-Hole Channel: 5AM-2PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 2:30-4PM (www.golfchannel.com/livefromstream)

    Getty Images

    Tiger Tracker: 147th Open Championship

    By Tiger TrackerJuly 22, 2018, 8:30 am

    Tiger Woods begins the final round of the 147th Open Championship four shots off the lead. He's out at 9:25 a.m. ET on Sunday and we're tracking him.


    Getty Images

    Schauffele just fine being the underdog

    By Rex HoggardJuly 21, 2018, 8:06 pm

    CARNOUSTIE, Scotland – Following a breakthough season during which he won twice and collected the PGA Tour Rookie of the Year Award, Xander Schauffele concedes his sophomore campaign has been less than stellar, but that could all change on Sunday at The Open.

    Schauffele followed a second-round 66 with a 67 on Saturday to take a share of the 9-under-par lead with Jordan Spieth and Kevin Kisner.

    Although he hasn’t won in 2018, he did finish runner-up at The Players and tied for sixth at the U.S. Open, two of the year’s toughest tests.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “Growing up, I always hit it well and played well in tough conditions,” Schauffele said. “I wasn't the guy to shoot 61. I was the guy to shoot like 70 when it was playing really hard.”

    Sunday’s pairing could make things even more challenging when he’ll head out in the day’s final tee time with Spieth, the defending champion. But being the underdog in a pairing, like he was on Saturday alongside Rory McIlroy, is not a problem.

    “All the guys I've talked to said, 'Live it up while you can, fly under the radar,'” he said. “Today I played in front of what you call Rory's crowd and guys were just yelling all the time, even while he's trying to putt, and he had to step off a few times. No one was yelling at me while I was putting. So I kind of enjoy just hanging back and relaxing.”

    Getty Images

    Open odds: Spieth 7/1 to win; Tiger, Rory 14/1

    By Golf Channel DigitalJuly 21, 2018, 7:54 pm

    Only 18 holes remain in the 147th Open Championship at Carnoustie, and the man tied atop the leaderboard is the same man who captured the claret jug last year at Royal Birkdale.

    So it’s little surprise that Jordan Spieth is the odds-on favorite (7/4) to win his fourth major entering Sunday’s final round.

    Xander Schauffele and Kevin Kisner, both tied with Spieth at 9 under par, are next in line at 5/1 and 11/2 respectively. Tiger Woods and Rory McIlroy, both four shots behind the leaders, are listed at 14/1.

    Click here for the leaderboard and take a look below at the odds, courtesy Jeff Sherman at golfodds.com.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Jordan Spieth: 7/4

    Xander Schauffele: 5/1

    Kevin Kisner: 11/2

    Tiger Woods: 14/1

    Francesco Molinari: 14/1

    Rory McIlroy: 14/1

    Kevin Chappell: 20/1

    Tommy Fleetwood: 20/1

    Alex Noren: 25/1

    Zach Johnson: 30/1

    Justin Rose: 30/1

    Matt Kuchar: 40/1

    Webb Simpson: 50/1

    Adam Scott: 80/1

    Tony Finau: 80/1

    Charley Hoffman: 100/1

    Austin Cook: 100/1