Fit from 8 to 80 - Week 6

By Kelly BlackburnAugust 30, 2005, 4:00 pm
This is week 6 of Fit from 8 to 80. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight.
 
For the next few weeks we will be using a stability ball to increase both strength and balance for your game. The ball we are using this week can be order in the Golf Fitness Pro Shop.
 
Balancing Your Game!
Inflatable Stability Ball

 
Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! If you are just joining us for this series please review weeks 1-5 to catch up with us! Lets Get Started!
 
Strong arms make better golf swings. Research has shown that golfers who regularly employ arm-related strength training in their routines have lighter grip pressure, and make fewer hand and arm related mistakes during the swing. The biceps play a critical role in setting the club properly on the backswing. The left bicep is instrumental in putting the club on the correct swing plane as the shoulders turn the club back, and the right bicep flexes and the right arm bends into a 90-degree angle at the elbow at the top of the backswing. Because of those roles, strengthening and stretching the biceps is critical to improving your game.
 
Fit from 8 to 80! Fit from 8 to 80!

Start: Holding your dumbbells, sit on the ball and flex your abdomen for support.
 
Action: Bend the elbows and slowly curl the weight upward flexing your biceps. Hold for a few seconds and return to the start position. Repeat for the recommended number of reps below.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Fit from 8 to 80! Fit from 8 to 80!

Start: Sit on the ball with a dumbbell in each hand. Extend your arms with palms down.
 
Action: Slowly lift the weight upward to shoulder height. Hold for a few seconds and repeat.
 
Its important to keep your abdomen flexed to support your back and work your core muscles during theses exercises!
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
Golf Channel subscriber D. Patterson of Naperville, Illinois writes:
Kelly my wife and I have been working with your Flexibility for Your Game and Strength for Your Game DVDs for 12 weeks. We do the flexibility everyday and the strength 3-4 times a week. I have seen an increase of 21 added yards, but more importantly my wife has seen 15 added yards which has kept her interest in playing golf consistently with me. Thank you for your educational informationit works!
 

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 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.
     

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    Expired visa, helicopter, odd clubs all part of Vegas' journey

    By Ryan LavnerJuly 19, 2018, 3:48 pm

    CARNOUSTIE, Scotland – Jhonattan Vegas thought someone was playing a practical joke on him.

    Or maybe he was stuck in the middle of a horror movie.

    Scheduled to leave for The Open a week ago, he didn’t arrive at Carnoustie until a little more than an hour before his first-round tee time Thursday.

    “Even if somebody tried to do that on purpose,” he said, “you couldn’t really do it.”

    The problem was an expired visa.

    Vegas said that he must have gotten confused by the transposed date on the visa – “Guessing I’ve been living in America too long” – and assumed that he was cleared to travel.

    No problem, he was told. He’d have a new visa in 24 hours.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Except the consulate in New York didn’t respond to his application the next day, keeping him in limbo through the weekend. Then, on Monday, he was told that he’d applied for the wrong visa. UPS got shut down in New York and his visa never left, so Vegas waited in vain for seven hours in front of the consulate in Houston. He finally secured his visa on Wednesday morning, boarded a flight from Houston to Toronto, and then flew to Glasgow, the final leg of a 14-hour journey.

    His agent arranged a helicopter ride from Glasgow to Carnoustie to ensure that he could make his 10:31 a.m. (local) tee time.

    One more issue? His clubs never made it. They were left back in Toronto.

    His caddie, Ruben Yorio, scrambled to put together a new bag, with a mismatched set of woods, irons, wedges and putter.

    “Luckily the (equipment) vans are still here,” Vegas said. “Otherwise I probably would have played with members’ clubs today.”

    He hit about 20 balls on the range – “Luckily they were going forward” – but Carnoustie is one of the most challenging links in the world, and Vegas was working off of two hours’ sleep and without his own custom-built clubs. He shot 76 but, hey, at least he tried.

    “It was fun,” he said, “even though the journey was frustrating.”

    Getty Images

    'Brain fart' leads to Spieth's late collapse

    By Rex HoggardJuly 19, 2018, 2:44 pm

    CARNOUSTIE, Scotland – The closing stretch at Carnoustie has famously ruined many a solid round, so Jordan Spieth’s misadventures on Thursday should not have been a complete surprise, but the truth is the defending champion’s miscues were very much self-inflicted.

    Spieth was cruising along at 3 under par, just two shots off the early lead, when he made a combination of errors at the par-4 15th hole. He hit the wrong club off the tee (4-iron) and the wrong club for his approach (6-iron) on his way to a double bogey-6.

    “The problem was on the second shot, I should have hit enough club to reach the front of the green, and even if it goes 20 yards over the green, it's an easy up-and-down,” Spieth said. “I just had a brain fart, and I missed it into the location where the only pot bunker where I could actually get in trouble, and it plugged deep into it. It was a really, really poor decision on the second shot, and that cost me.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Spieth continued to compound his problems with a sloppy bogey at the 16th hole, and a drive that sailed left at 18 found the Barry Burn en route to a closing bogey and a 1-over 72.

    The miscues were more mental, a lack of execution, than they were an example of how difficult the closing stretch at Carnoustie can be, and that’s not good enough for Spieth.

    “That's what I would consider as a significant advantage for me is recognizing where the misses are,” said Spieth, who was tied for 68th when he completed his round. “It felt like a missed opportunity.”

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    Perez: R&A does it right, 'not like the USGA'

    By Rex HoggardJuly 19, 2018, 2:28 pm

    CARNOUSTIE, Scotland – Pat Perez didn’t even attempt to hide his frustration with the USGA at last month’s U.S. Open, and after an opening-round 69 at The Open, he took the opportunity to double down on his displeasure.

    “They (the R&A) do it right, not like the USGA,” Perez said of the setup at Carnoustie. “They've got the opposite [philosophy] here. I told them, you guys have it right, let the course get baked, but you've got the greens receptive. They're not going to run and be out of control. They could have easily had the greens just like the fairway, but they didn't. The course is just set up perfect.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Concerns at Shinnecock Hills reached a crescendo on Saturday when the scoring average ballooned to 75.3 and only three players broke the par of 70. Of particular concern for many players, including Perez, were some of the hole locations, given how fast and firm the greens were.

    “The U.S. Open could have been like this more if they wanted to. They could have made the greens a bit more receptive,” Perez said. “These greens are really flat compared to Shinnecock. So that was kind of the problem there is they let it get out of control and they made the greens too hard.”