30 Days to Better Golf - Workout 3 - Week 4

By Kelly BlackburnDecember 31, 2008, 5:00 pm
Workout 3

Week 4

 
Welcome to the fourth 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 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 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 Swing 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.
 
EXTENSION DRILL

1) Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.2) Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
3) From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.4) Keep swinging through to 3:00 creating maximum extension. Hold for 2 seconds.

 
Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
DOWNSWING TO FINISH DRILL

1) Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.2) Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
3) From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.4) Hold for 2 seconds, Then, swing through to a balanced finish facing the target.

 
Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
FULL SWING DRILL

1) Start with the Strength Trainer at address.2) Swing to the top of your backswing. Hold for 5 seconds.
3) Swing down to 5:00, insuring the left wrist is flattened on the downswing. Hold for 5 seconds.4) Then, swing through to a balanced finish facing the target. Hold for 5 seconds.

 
Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Remember to repeat each drill 12 times. As we add new exercise each week you will also include the exercise from the week(s) prior. At the end of this class you will be doing 14 different exercises for a complete strength workout for you and your swing!
 

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.
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    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


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    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    At this rate, he may never shave again. Fowler followed an opening 70 with a 69 on Friday to move into a tie for 11th place, just three strokes off the lead.

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    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Spieth missed more than half of his fairways in the second round, but he was able to play his approach shots from the proper side of the hole. Sure, he “stole a few,” particularly with unlikely birdies on Nos. 10 and 11 after errant drives, but he took advantage and put himself in position to defend his claret jug.

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