Fit-in-Fifteen - Week 3

By Kelly BlackburnNovember 14, 2006, 5:00 pm
Welcome to week 3 of Fit-In-Fifteen! Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
 
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log. If you are just joining us please refer to week 1 and 2 to review prior workouts.
 
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
 
Our goals for this series are to add power behind the ball and increase distance off the tee! Lets get started!
 
Weighted Club
 
Downswing Drill
 
Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.
Strength Training

3. Then return the Strength Trainer to the top of your backswing.

1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
 
2. Repeat the drill for 1 minute before moving on.
 
Weighted Ball
 
This exercise strengthens the quadriceps, gluteus, adductors, abductors and hamstring muscles.
 
Golf & Fitness Connection: Muscles of the hip girdle need to be strong to generate power off the tee.
 
Split Lunge
 
Split Lunge

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Ab Rollout Drill
 
Ab Rollout

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Chest Flye Drill
 
Kelly Blackburn Kelly Blackburn

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly press the elbows together just above the chest. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the chest to create balance between the chest and back muscles back which assists with proper set up.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Chest & Shoulder Stretch
 
Chest & Shoulder

 
Stand with both feet shoulder width apart and hips rotated forward. Place the stretch trainer behind the back and grip with both hands at shoulder width, palms up. Expand the chest while raising the stretch trainer back and slightly upward to create the stretch. Return to the start position and repeat.
 
Repeat the drill for 1 minute before moving on
 
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Your goal is to complete the entire workout 3 times in a 7 day period. If you need variety, switch between week 1, 2 and 3! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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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 12 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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    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 19, 2018, 5:40 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)

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    The Open 101: A guide to the year's third major

    By Golf Channel DigitalJuly 19, 2018, 5:30 am

    Take a look at some answers to frequently asked questions about The Open:

    What's all this "The Open" stuff? I thought it was the British Open.

    What you call it has historically depended on where you were. If you were in the U.S., you called it the British Open, just as Europeans refer to the PGA Championship as the U.S. PGA. Outside the U.S. it generally has been referred to as The Open Championship. The preferred name of the organizers is The Open.

    How old is it?

    It's the oldest golf championship, dating back to 1860.

    Where is it played?

    There is a rotation – or "rota" – of courses used. Currently there are 10: Royal Birkdale, Royal St. George's, Royal Liverpool and Royal Lytham and St. Annes, all in England; Royal Portrush in Northern Ireland and St. Andrews, Carnoustie, Royal Troon, Turnberry and Muirfield, all in Scotland. Muirfield was removed from the rota in 2016 when members voted against allowing female members, but when the vote was reversed in 2017 it was allowed back in.

    Where will it be played this year?

    At Carnoustie, which is located on the south-eastern shore of Scotland.

    Who has won The Open on that course?

    Going back to the first time Carnoustie hosted, in 1931, winners there have been Tommy Armour, Henry Cotton (1937), Ben Hogan (1953), Gary Player (1968), Tom Watson (1975), Paul Lawrie (1999), Padraig Harrington (2007).

    Wasn't that the year Hogan nearly won the Slam?

    Yep. He had won the Masters and U.S. Open that season, then traveled to Carnoustie and won that as well. It was the only time he ever played The Open. He was unable to play the PGA Championship that season because the dates conflicted with those of The Open.

    Jean Van de Velde's name should be on that list, right?

    This is true. He had a three-shot lead on the final hole in 1999 and made triple bogey. He lost in a playoff to Lawrie, which also included Justin Leonard.

    Who has won this event the most?

    Harry Vardon, who was from the Channel Island of Jersey, won a record six times between 1896 and 1914. Australian Peter Thomson, American Watson, Scot James Braid and Englishman J.H. Taylor each won five times.

    What about the Morrises?

    Tom Sr. won four times between 1861 and 1867. His son, Tom Jr., also won four times, between 1868 and 1872.

    Have players from any particular country dominated?

    In the early days, Scots won the first 29 Opens – not a shocker since they were all played at one of three Scottish courses, Prestwick, St. Andrews and Musselburgh. In the current era, going back to 1999 (we'll explain why that year in a minute), the scoreboard is United States, nine wins; South Africa, three wins; Ireland, two wins; Northern Ireland, two wins; and Sweden, one win. The only Scot to win in that period was Lawrie, who took advantage of one of the biggest collapses in golf history.

    Who is this year's defending champion?

    That would be American Jordan Spieth, who survived an adventerous final round to defeat Matt Kuchar by three strokes and earn the third leg of the career Grand Slam.

    What is the trophy called?

    The claret jug. It's official name is the Golf Champion Trophy, but you rarely hear that used. The claret jug replaced the original Challenge Belt in 1872. The winner of the claret jug gets to keep it for a year, then must return it (each winner gets a replica to keep).

    Which Opens have been the most memorable?

    Well, there was Palmer in 1961and '62; Van de Velde's collapse in 1999; Hogan's win in 1953; Tiger Woods' eight-shot domination of the 2000 Open at St. Andrews; Watson almost winning at age 59 in 2009; Doug Sanders missing what would have been a winning 3-foot putt at St. Andrews in 1970; Tony Jacklin becoming the first Briton to win the championship in 18 years; and, of course, the Duel in the Sun at Turnberry in 1977, in which Watson and Jack Nicklaus dueled head-to-head over the final 36 holes, Watson winning by shooting 65-65 to Nicklaus' 65-66.

    When I watch this tournament on TV, I hear lots of unfamiliar terms, like "gorse" and "whin" and "burn." What do these terms mean?

    Gorse is a prickly shrub, which sometimes is referred to as whin. Heather is also a shrub. What the scots call a burn, would also be considered a creek or stream.

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    Four players vying for DJ's No. 1 ranking at Open

    By Ryan LavnerJuly 18, 2018, 8:41 pm

    CARNOUSTIE, Scotland – Four players have an opportunity to overtake Dustin Johnson for world No. 1 this week.

    According to Golf Channel world-rankings guru Alan Robinson, Justin Thomas, Justin Rose, Brooks Koepka and Jon Rahm each can grab the top spot in the world ranking.

    Thomas’ path is the easiest. He would return to No. 1 with either a win and Johnson finishing worse than solo third, or even a solo runner-up finish as long as Johnson finishes worse than 49th.


    Full coverage of the 147th Open Championship


    Twenty years after his auspicious performance in The Open, Rose can get to No. 1 for the first time with a victory and Johnson finishing worse than a two-way tie for third.

    Kopeka can rise to No. 1 if he wins consecutive majors, assuming that his good friend posts worse than a three-way tie for third.

    And Rahm can claim the top spot with a win this week, a Johnson missed cut and a Thomas finish of worse than solo second.   

    Johnson’s 15-month reign as world No. 1 ended after The Players. He wasn’t behind Thomas for long, however: After a tie for eighth at the Memorial, Johnson blew away the field in Memphis and then finished third at the U.S. Open to solidify his position at the top.