8 Weeks to Better Golf - Week 6

By Kelly BlackburnMarch 12, 2007, 4:00 pm
Prepare to hit the links stronger off the tee and one less club to the green! Whether its in the gym, on the road or at home you will have more options than ever before with this golf fitness class! Each week I will demonstrate exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. If you need to purchase any of the items used simply visit the golf fitness pro shop to order!
 
Getting Started:
The first step is to take the fitness analyzer to determine your level of fitness. I have used the term par, birdie or eagle level since 1994 to equate a golfers physical fitness ability, and lets face it ' none of us are bothered by starting at par! The best motivation for my golf fitness programs has been the fact that there are no bogeys! The results from the analyzer will tell you the amount of weight to use, the amount of repetitions to do, and the length of cardio time you should perform. Next you will print a training log. Here you will document the exercise, the amount of weight used, number of repetitions you completed and the length of cardio you accomplished! You will be amazed by your progress over the period of the class when you see it in black and white!
 
Each week we will do exercises for both the lower and upper body. I will show you options for each from the gym, on the road or in the home. If you are just joining us please review weeks 1 through 5.
 
Lets get started!
 
Upper Body ' Strength and flexibility are vital to making an effective when it comes to the upper body. Strengthen the shoulder girdle for more stability at the top of your back swing. Strengthen the trunk which is critical in making an effective turn and strengthen the core muscles for better balance. Strengthen the forearms and wrists for better club control. Strengthen the upper arms for added distance off the tee.
 
In the Gym:
 
8 Weeks to Better Golf - 3/13/2007 8 Weeks to Better Golf - 3/13/2007

Locate the machine used to work your abdominal region. In most health clubs this will be labeled abdominal crunch. From a seated position, place the ankles behind the lower pads and the hands just above the head on the handles. Contracting the abdominal muscles slowly pull upward with the legs and downward with the hands to create a crunch motion. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong abdominals will help with correct posture at address and help eliminate low back pain associated with the golf swing. Consult your analyzer results for recommendations.
 
At Home or On the Road:
 
Ab Rollout

 
8 Weeks to Better Golf! - 3/13/2007

Consult your analyzer results for recommendations.
 
Cardiovascular Training ' Cardiovascular exercise is essential to good golf. In addition to improving your general health, being in better shape improves your energy levels, increases your stamina, allows you to focus better before, during, and after a round, and enables your body to work more efficiently by burning fat at better rate and providing more oxygen to your muscles.
 
Your age is the determining variable in what constitutes your maximum heart rate or the rate at which your heart can process oxygen into the bloodstream.The formula for calculating your maximum heart rate is: Maximum heart rate in beats per minute (bpm) = 220 minus your age. The number 220 is the constant in this formula with your age as the variable that affects the outcome. So, for example, if youre 45 years old, your maximum heart rate is 220 minus 45, or 175 beats per minute. If you are 50 years old, your maximum heart rate is 170 beats per minute (bpm), and if you are 39, your maximum heart rate is 181 bpm. Many cardio machines including bikes, treadmills, stair-climbers and elliptical trainers have heart rate monitors built into the handles. These monitors give you a running bpm measurement and are great for gauging how close you are to your maximum heart rate as you work out. Always choose an interval program. This will simulate the hills and valleys that you will encounter on the course.
 
8 Weeks to Better Golf - 3/13/2007 8 Weeks to Better Golf - 3/13/2007

8 Weeks to Better Golf - 3/13/2007 8 Weeks to Better Golf - 3/13/2007

Consult your analyzer results for recommendations.
 
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 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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    Romo rallies to win American Century Championship

    By Associated PressJuly 16, 2018, 12:42 am

    SOUTH LAKE TAHOE, Nev. - Former Dallas Cowboys quarterback Tony Romo rallied from four points back to win his first American Century Championship at Lake Tahoe on Sunday.

    Romo, who retired after the 2016 NFL season and is now an NFL analyst, had 27 points on the day to beat three-time defending champion Mark Mulder and San Jose Sharks captain Joe Pavelski, the the leader after the first two rounds.

    ''It's a special win,'' said Romo, who had finished second three times in seven previous trips to the annual celebrity golf tournament at Edgewood Tahoe Golf Course. ''It feels like you're playing a tournament back home here. The day felt good for a lot of reasons.''

    Romo tapped in for par, worth one point, on the 18th hole to finish with 71 points, three ahead of Mulder, the former major league pitcher. He then caught a flight to Berlin, Wis., where he was to compete in a 36-hole U.S. Amateur qualifying tournament on Monday.

    The American Century Championship uses a modified Stableford scoring system which rewards points for eagles (six), birdies (three) and pars (one) and deducts points (two) for double bogeys or worse. Bogeys are worth zero points.

    Pavelski had a 7-foot eagle putt on the par-5 18th that could have tied Romo, but it slid by. He finished with 66 points, tied for third with Ray Allen, who will be inducted into the Naismith Memorial Basketball Hall of Fame on Sept. 7.


    Full-field scores from the American Century Championship


    ''It feels like nothing went in for me today,'' Pavelski said. ''But I couldn't ask for more than to have that putt to tie on the last hole.''

    Romo plays as an amateur, so his $125,000 first-place check from the $600,000 purse will go to local charities and the Stowers Institute for Medical Research, the primary charitable arm of title sponsor American Century Investments.

    Rounding out the top five were Trent Dilfer, a Super Bowl-winning quarterback with the Baltimore Ravens in 2001, and former tennis player Mardy Fish. Each had 62 points.

    Golden State Warriors guard Steph Curry, who fell out of contention with a mediocre round Saturday, jumped into Lake Tahoe amidst much fanfare after losing a bet to his father, Dell. The elder Curry jumped into the lake last year, so he negotiated a 20-point handicap and won by two points.

    Other notable players in the 92-player field included John Smoltz, the MLB hall of Fame pitcher who two weeks ago competed in the U.S. Senior Open and finished 10th here with 53 points; Steph Curry, who finished tied for 11th with retired Marine and wounded war hero Andrew Bachelder (50); actor Jack Wagner (16th, 47 points); Green Bay Packers quarterback Aaron Rodgers (tied for 18th, 44 points); actor Ray Romano (tied for 71st, minus-26 points); comedian Larry the Cable Guy (tied for 77th, minus-33 points); and former NBA great Charles Barkley, who finished alone in last with minus-93 points.

    The tournament drew 57,097 fans for the week, setting an attendance record for the fourth straight year.

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    Singh tops Maggert in playoff for first senior major

    By Associated PressJuly 16, 2018, 12:10 am

    HIGHLAND PARK, Ill. - Vijay Singh birdied the second playoff hole to beat Jeff Maggert and win the Constellation Senior Players Championship on Sunday.

    Singh knocked in a putt from about 2 feet after a nearly perfect approach on the 18th hole at Exmoor Country Club, giving an understated fist pump as the ball fell in. That gave him his first major title on the PGA Tour Champions to go with victories at the Masters and two PGA Championships.

    Singh (67) and Maggert (68) finished at 20-under 268. Brandt Jobe (66) was two strokes behind, while Jerry Kelly (64) and defending champion Scott McCarron (71) finished at 17 under.

    Maggert had chances to win in regulation and on the first playoff hole.

    He bogeyed the par-4 16th to fall into a tie with Singh at 20 under and missed potential winning birdie putts at the end of regulation and on the first playoff hole.

    His 15-footer on the 72nd hole rolled wide, forcing the playoff, and a downhill 12-footer on the same green went just past the edge.


    Full-field scores from the Constellation Energy Senior Players


    The 55-year-old Singh made some neat par saves to get into the playoff.

    His tee shot on 17 landed near the trees to the right of the fairway, and his approach on 18 wound up in a bunker. But the big Fijian blasted to within a few feet to match Maggert's par.

    McCarron - tied with Maggert and Bart Bryant for the lead through three rounds - was trying to join Arnold Palmer and Bernhard Langer as the only back-to-back winners of this major. He came back from a six-shot deficit to win at Caves Valley near Baltimore last year and got off to a good start on Sunday.

    He birdied the first two holes to reach 18 under. But bogeys on the par-4 seventh and ninth holes knocked him off the lead. His tee shot on No. 7 rolled into a hole at the base of a tree and forced him to take an unplayable lie.

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    Davies a fitting winner of inaugural USGA championship

    By Randall MellJuly 15, 2018, 11:26 pm

    Laura Davies confessed she did not sleep well on a five-shot lead Saturday night at the U.S. Senior Women’s Open.

    It’s all you needed to know about what this inaugural event meant to the women who were part of the history being made at Chicago Golf Club.

    The week was more than a parade of memories the game’s greats created playing in the USGA’s long-awaited showcase for women ages 50 and beyond.

    The week was more than nostalgic. 

    It was a chance to make another meaningful mark on the game.

    In the end, Davies relished seeing the mark she made in her runaway, 10-shot victory. She could see it in the familiar etchings on the trophy she hoisted.

    “I get my name on it first,” Davies said. “This championship will be played for many years, and there will only be one first winner. Obviously, quite a proud moment for me to win that.”

    Really, all 120 players in the field made their marks at Chicago Golf Club. They were all pioneers of sorts this past week.

    “It was very emotional seeing the USGA signs, because I've had such a long history, since my teens, playing in USGA championships,” said Amy Alcott, whose Hall of Fame career included the 1980 U.S. Women’s Open title. “I thought the week just came off beautifully. The USGA did a great job. It was just so classy how everything was done, this inaugural event, and how was it presented.”

    Davies was thankful for what the USGA added to the women’s game, and she wasn’t alone. Gratefulness was the theme of the week.


    Full-field scores from the U.S. Senior Women’s Open


    The men have been competing in the U.S. Senior Open since 1980, and now the women have their equal opportunity to do the same.

    “It was just great to be a part of the first,” three-time U.S. Women’s Open winner Hollis Stacy said. “The USGA did a great job of having it at such a great golf course. It's just been very memorable.”

    Trish Johnson, who is English, like Davies, finished third, 12 shots back, but she left with a heart overflowing.

    “Magnificent,” said Johnson, a three-time LPGA and 19-time LET winner. “Honestly, it's one of the best, most enjoyable weeks I've ever played in in any tournament anywhere.”

    She played in the final group with Davies and runner-up Juli Inkster.

    “Even this morning, just waiting to come out here, I thought, `God, not often do I actually think how lucky I am to do what I do,’” Johnson said.

    At 54, Davies still plays the LPGA and LET regularly. She has now won 85 titles around the world, 20 of them LPGA titles, four of them majors, 45 of them LET titles.

    With every swing this past week, she peeled back the years, turned back the clock, made fans and peers remember what she means to the women’s game.

    This wasn’t the first time Davies made her mark in a USGA event. When she won the U.S. Women’s Open in 1987, she became just the second player from Europe to win the title, the first in 20 years. She opened a new door for internationals. The following year, Sweden’s Liselotte Neumann won the title.

    “A lot of young Europeans and Asians decided that it wasn't just an American sport,” Davies said. “At that stage, it had been dominated, wholeheartedly, by all the names we all love, Lopez, Bradley, Daniel, Sheehan.”

    Davies gave the rest of the world her name to love, her path to follow.

    “It certainly made a lot of foreign girls think that they could take the Americans on,” Davies said.

    In golf, it’s long been held that you can judge the stature of an event by the names on the trophy. Davies helps gives the inaugural U.S. Senior Women’s Open the monumental start it deserved.

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    Suwannapura beats Lincicome in playoff for first win

    By Associated PressJuly 15, 2018, 10:49 pm

    SYLVANIA, Ohio - Thidapa Suwannapura won her first LPGA event on Sunday, closing with a 6-under 65 and birdieing the first playoff hole to defeat Brittany Lincicome at the Marathon Classic.

    The 25-year-old Thai player is the sixth first-time winner on tour this year. Her previous best finish in 120 starts was seventh at the 2014 Kingsmill Championship.

    Suwannapura picked up three strokes over her final two holes, making eagle on the par-5 17th and closing with a birdie on the par-5 18th at Highland Meadows to finish at 14-under 270.

    In the playoff, Suwannapura converted a short birdie putt after Lincicome hit her second shot into a water hazard and scrambled for par.

    Lincicome shot 67. She had a chance to win in regulation, but her birdie putt from about 10 feet did a nearly 360-degree turn around the edge of the cup and stayed out. Next up for the big-hitting Lincicome: a start against the men at the PGA Tour's Barbasol Championship.

    Third-round leader Brooke Henderson led by two shots after six holes, but struggled the rest of the way. Back-to-back bogeys on the 14th and 15th holes dropped her out of the lead. The 20-year-old Canadian finished with a 2-under 69, one shot out of the playoff.