30 Days to Better Golf - Workout 3 - Week 2

By Kelly BlackburnDecember 17, 2008, 5:00 pm
Workout 3

Week 2

 
Welcome to the second week of our third 30 day 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 third 30 days features The Strength Trainer. The weighted club is 4 pounds and the counter-balanced weights of the The Strength Trainer allow the club to swing in a smooth and flowing fashion while giving a workout to the golf specific muscles. The Strength Trainer is ideal for hitting longer shots and generating greater clubhead speed. An 18-minute instructional video and 36-page workout booklet are included with each The Strength Trainer and can be ordered in the Golf Fitness Pro Shop.

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 exercises along with the exercises from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Grab your Strength Trainer and lets get started!
 
Points to remember:
1. Start the golf swing by turning your shoulders and your hips in unison to a point where the shaft is pointing at 9:00 before your hands get involved.
2. Start the downswing by shifting your weight off of the right foot as you turn your hips.
3. In the downswing at 10:30, start straightening the right arm and flattening the left wrist to insure a square clubface at impact and beyond impact for 12 inches.
4. Finish in balance and facing the target.
 
Swinging Drills Routine:
1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
2. Repeat each drill for 12 repetitions before moving on.
3. Swing through the 4 backswing drills, rest 2 minutes.
4. Swing through the 4 downswing drills, rest 2 minutes.
5. Swing through the Full Swing Drill for 12 repetitions to complete the Swinging Drills Routine.
 
Half Backswing Drill
 
Start with the Strength Trainer at address.Swing it half way back to 12:00 and hold for 2 seconds.Then, return the Strength Trainer back to the address position.

 
Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Full Backswing Drill
 
Start with the Strength Trainer at address.Swing it to the top of your backswing and hold it there for 2 seconds.Then, return the Strength Trainer back to the address position.

 
Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Remember to repeat each drill a minimum of 12 times. As we add new exercise each week you will also include the exercise from 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

    Berger more than ready to rebound at Travelers

    By Will GrayJune 20, 2018, 9:54 pm

    CROMWELL, Conn. – Daniel Berger hopes that this year he gets to be on the other end of a viral moment at the Travelers Championship.

    Berger was a hard-luck runner-up last year at TPC River Highlands, a spectator as Jordan Spieth holed a bunker shot to defeat him in a playoff. It was the second straight year that the 25-year-old came up just short outside Hartford, as he carried a three-shot lead into the 2016 event before fading to a tie for fifth.

    While he wasn’t lacking any motivation after last year’s close call, Berger got another dose last week at the U.S. Open when he joined Tony Finau as a surprise participant in the final group Sunday, only to shoot a 73 and drift to a T-6 finish.


    Travelers Championship: Articles, photos and videos


    “It was one of the best experiences of my professional golf career so far. I feel like I’m going to be in such a better place next time I’m in that position, having felt those emotions and kind of gone through it,” Berger said. “There was a lot of reflection after that because I felt like I played good enough to get it done Sunday. I didn’t make as many putts as I wanted to, but I hit a lot of really good putts. And that’s really all you can do.”

    Berger missed the cut earlier this month to end his quest for three straight titles in Memphis, but his otherwise consistent season has now included six top-20 finishes since January. After working his way into contention last week and still with a score to settle at TPC River Highlands, he’s eager to get back to work against another star-studded field.

    “I think all these experiences you just learn from,” Berger said. “I think last week, having learned from that, I think that’s even going to make me a little better this week. So I’m excited to get going.”

    Getty Images

    Rory tired of the near-misses, determined to close

    By Will GrayJune 20, 2018, 9:46 pm

    CROMWELL, Conn. – Rory McIlroy has returned to the Travelers Championship with an eye on bumping up his winning percentage.

    McIlroy stormed from the back of the pack to win the Arnold Palmer Invitational in March, but that remains his lone worldwide win since the 2016 Tour Championship. It speaks to McIlroy’s considerable ability and lofty expectations that, even with a number of other high finishes this season, he is left unsatisfied.

    “I feel like I’ve had five realistic chances to win this year, and I’ve been able to close out one of them. That’s a bit disappointing, I guess,” McIlroy said. “But at least I’ve given myself five chances to win golf tournaments, which is much more than I did last year.”


    Travelers Championship: Articles, photos and videos


    The most memorable of McIlroy’s near-misses is likely the Masters, when he played alongside Patrick Reed in Sunday’s final group but struggled en route to a T-5 finish. But more frustrating in the Ulsterman’s eyes were his runner-up at the Omega Dubai Desert Classic, when he led by two shots with eight holes to go, and a second-place showing behind Francesco Molinari at the BMW PGA Championship in May.

    “There’s been some good golf in there,” he said. “I feel like I let Dubai and Wentworth get away a little bit.”

    He’ll have a chance to rectify that trend this week at TPC River Highlands, where he finished T-17 last year in his tournament debut and liked the course and the tournament enough to keep it on his schedule. It comes on the heels of a missed cut at the U.S. Open, when he was 10 over through 11 holes and never got on track. McIlroy views that result as more of an aberration during a season in which he has had plenty of chances to contend on the weekend.

    “I didn’t necessarily play that badly last week. I feel like if I play similarly this week, I might have a good chance to win,” McIlroy said. “I think when you play in conditions like that, it magnifies parts of your game that maybe don’t stack up quite as good as the rest of your game, and it magnified a couple of things for me that I worked on over the weekend.”

    Getty Images

    Sunday run at Shinnecock gave Reed even more confidence

    By Will GrayJune 20, 2018, 9:08 pm

    CROMWELL, Conn. – While many big names are just coming around to the notion that the Travelers Championship is worth adding to the schedule, Patrick Reed has been making TPC River Highlands one of his favorite haunts for years.

    Reed will make his seventh straight appearance outside Hartford, where he tied for fifth last year and was T-11 the year before that. He is eager to get back to the grind after a stressful week at the U.S. Open, both because of his past success here and because it will offer him a chance to build on a near-miss at Shinnecock Hills.

    Reed started the final round three shots off the lead, but he quickly stormed toward the top of the leaderboard and became one of Brooks Koepka’s chief threats after birdies on five of his first seven holes. Reed couldn’t maintain the momentum in the middle of the round, carding three subsequent bogeys, and ultimately tied for fourth.


    Travelers Championship: Articles, photos and videos


    It was a bittersweet result, but Reed is focusing on the positives after taking a couple days to reflect.

    “If you would have told me that I had a chance to win coming down Sunday, I would have been pleased,” Reed said. “I felt like I just made too many careless mistakes towards the end, and because of that, you’re not going to win at any major making careless mistakes, especially on Sunday.”

    Reed broke through for his first major title at the Masters, and he has now finished fourth or better in three straight majors dating back to a runner-up at the PGA last summer. With another chance to add to that record next month in Scotland, he hopes to carry the energy from last week’s close call into this week’s event on a course where he feels right at home.

    “It just gives me confidence, more than anything,” Reed said. “Of course I would have loved to have closed it out and win, but it was a great week all in all, and there’s a lot of stuff I can take from it moving forward. That’s how I’m looking at it.”

    Getty Images

    Koepka back to work, looking to add to trophy collection

    By Will GrayJune 20, 2018, 8:53 pm

    CROMWELL, Conn. – Days after ensuring the U.S. Open trophy remained in his possession for another year, Brooks Koepka went back to work.

    Koepka flew home to Florida after successfully defending his title at Shinnecock Hills, celebrating the victory Monday night with Dustin Johnson, Paulina Gretzky, swing coach Claude Harmon III and a handful of close friends. But he didn’t fully unwind because of a decision to honor his commitment to the Travelers Championship, becoming the first player to tee it up the week after a U.S. Open win since Justin Rose in 2013.

    Koepka withdrew from the Travelers pro-am, but he flew north to Connecticut on Wednesday and arrived to TPC River Highlands around 3 p.m., quickly heading to the driving range to get in a light practice session.

    “It still hasn’t sunk in, to be honest with you,” Koepka said. “I’m still focused on this week. It was just like, ‘All right, if I can get through this week, then I’m going to be hanging with my buddies next week.’ I know then maybe it’ll sink in, and I’ll get to reflect on it a little bit more.”


    Travelers Championship: Articles, photos and videos


    Koepka’s plans next week with friends in Boston meant this week’s event outside Hartford made logistical sense. But he was also motivated to play this week because, plainly, he hasn’t had that many playing opportunities this year after missing nearly four months with a wrist injury.

    “I’ve had so many months at home being on the couch. I don’t need to spend any more time on the couch,” Koepka said. “As far as skipping, it never crossed my mind.”

    Koepka’s legacy was undoubtedly bolstered by his win at Shinnecock, as he became the first player in nearly 30 years to successfully defend a U.S. Open title. But he has only one other PGA Tour win to his credit, that being the 2015 Waste Management Phoenix Open, and his goal for the rest of the season is to make 2018 his first year with multiple trophies on the mantle.

    “If you’re out here for more than probably 15 events, it gives you a little better chance to win a couple times. Being on the sidelines isn’t fun,” Koepka said. “Keep doing what we’re doing and just try to win multiple times every year. I feel like I have the talent. I just never did it for whatever reason. Always felt like we ran into a buzzsaw. So just keep plugging away.”