Strength off the Tee - Week 7

By Kelly BlackburnNovember 15, 2005, 5:00 pm
Welcome to week 7 of our new series Strength off the Tee! We are using a weighted power ball and resistant tubing for this workout series. Both items are found in the Golf Fitness Pro Shop. The power ball and resistant tubing is accompanied by an instructional book and DVD and both items are discounted for Golf Channel subscribers.
 
Kelly Blackburn with weighted ball
Weighted Power Ball
Kelly Blackburn with resistant tubing
Resistant Tubing

If you are just joining us, review weeks 1 - 6 to catch up! At this point in the series you should have a total of 15 exercises, including this week, on your training log!
 
Here are the benefits you can receive from this series:
 
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) Ultimately increase your overall fitness level and reduce your handicap!
 
Testimonial:

As we approach the season of celebration which on average adds 3-5 pounds to our scale, Ill share the results from your fellow golfers to keep you motivated! Heres a testimonial from Harold and Penny from White Plains, New York:
 
Hi Kelly ' We have to share with you our progress for the first 4 weeks of this program! We did the fitness analyzer and both scored on a par level. We took your advice and began with implementing the exercises 3 days a week and cutting our portions in half without changing the foods we were eating. After 4 weeks Penny has lost 8 pounds and has advanced to the birdie level and I have lost 12 pounds and have also moved to the birdie level. We are excited to strive for the eagle level and continue our weight loss! Harold S. White Plains, New York
 
Congrats to Harold and Penny! Now lets get started with week 7!

 
This week we will work the buttock, hamstring, back and adductor muscles to improve strength in the hip girdle for added power behind the ball!
 
Pelvic Lift

Pelvic Lift

 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 
Power Tube Squat

Tube Squat Tube Squat

 
Place both feet center of the tubing and spread feet shoulder width apart to increase tension. Raise both hands to shoulder height. Bending the knees, slowly descend sitting back as though you were sitting in a chair. Lower to a comfortable level and hold for a few seconds. Slowly return to the start position and repeat.
 
Recommended Reps:
Par Level: 8-10 reps
Birdie Level: 12-15 reps
Eagle Level: 18-20 reps

 
The holiday season is fast approaching! Check out the golf fitness DVDs and training aids available in the pro shop at a holiday special discount of 25-50% savings!
 

Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
     

     
  • Getty Images

    Woods: New putter should help on slower greens

    By Ryan LavnerJuly 17, 2018, 11:35 am

    CARNOUSTIE, Scotland – Tiger Woods’ ice-cold putting showed at least a few signs of heating up earlier this month at The National, where he switched putters and ranked seventh in the field on the greens.

    The mallet-style putter is still in the bag as Woods prepares for The Open, and he’s hoping the heavier model with grooves will prove valuable at Carnoustie.


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “To be honest with you, I’ve struggled on slower greens throughout my entire career,” Woods said Tuesday. “So for me, it’s going to help on these greens, for sure.”

    To combat the slower greens, Woods usually applied a strip of lead tape to his putter. But this heavier model of putter doesn’t need the extra weight, and the grooves on the putter face allow the ball to get rolling faster and hotter.

    “You don’t necessarily have to do that with the grooves,” he said of the lead tape. “When I putted with the Nike putter, I didn’t have to put lead tape on the putter to get a little more weight to it. I could just leave it just the way it was. This is the same type.”  

    For all of the talk about his putting woes this season, Woods still ranks 56th in strokes gained: putting. More crucial this week: He’s 102nd in approach putt performance, which quantifies how well a player lag putts.

    Getty Images

    Woods: Open best chance for long-term major success

    By Ryan LavnerJuly 17, 2018, 11:26 am

    CARNOUSTIE, Scotland – Tiger Woods is more than a decade removed from his last major title, but he said Tuesday that The Open is the major that gives him the best chance for long-term success.

    “I would say yes, because of the fact that you don’t have to be long to play on a links-style golf course,” Woods said during his pre-tournament news conference. “It certainly can be done.”


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Woods pointed to the late-career success for both Greg Norman (2008) and Tom Watson (2009), both of whom challenged for the claret jug deep into their 50s.

    “Distance becomes a moot point on a links-style golf course,” he said.

    That’s certainly not the case, however, at the Masters, where bombers long have thrived, or the U.S. Open, which places a premium on long and straight driving.

    “You get to places like Augusta National, which is just a big ballpark, and the golf course outgrows you, unfortunately,” he said. “But links-style courses, you can roll the ball. I hit a 3-iron that went down there 330. Even if I get a little bit older, I can still chase some wood or long club down there and hit the ball the same distance.”

    Getty Images

    "Vantage Point with Mike Tirico" set to debut Tuesday, July 17 at 9 p.m. ET on Golf Channel

    By Golf Channel Public RelationsJuly 17, 2018, 10:15 am

    Special Hour Complementing the Network’s Week-Long Golf Central Live From The Open News Coverage; Premiere Scheduled to Include Interview with 2014 Open Runner-Up Rickie Fowler On-Site from Carnoustie

    Features Include Tirico and Curtis Strange Re-watching ’99 Open at Carnoustie & Jim “Bones” Mackay Facilitating Exclusive Conversation with Caddies Michael Greller, John Wood Recounting Final Round Pairing at 2017 Open

    To help set the table ahead of The 147TH Open at Carnoustie, Golf Channel will premiere Vantage Point with Mike Tirico on Tuesday, July 17 at 9 p.m. ET. An extension of the network’s week-long Golf Central Live From The Open comprehensive news coverage, Vantage Point will revisit landmark moments in The Open’s history, uncover personal stories relevant to the fabric of the week and feature a roundtable discussion with past “Champion Golfers of the Year” on golf’s original championship.

    “It’s a thrill to be going back to The Open again this year, which is a fitting setting to launch this new opportunity,” said Tirico, NBC Sports host who this week will celebrate his 22nd consecutive year covering The Open. “I love being a part of the Golf Channel team during golf’s biggest weeks, and anticipate contributing to our commitment to great storytelling with Vantage Point.”

    Kicking off the premiere of Vantage Point will be Tirico’s exclusive interview with 2014 Open runner-up and 2015 PLAYERS champion Rickie Fowler on-site from Carnoustie. One of Fowler’s favorite events, he has missed just one cut in eight previous appearances at The Open. Other highlights within the show include:

    • Jim “Bones” Mackay facilitating an exclusive conversation between caddies Michael Greller (Jordan Spieth) and John Wood (Matt Kuchar) recounting the final round pairing at The Open last July.
    • Tirico hosting a roundtable discussion with past “Champion Golfers of the Year”: David Duval, Tom Lehman and Justin Leonard.
    • A recollection of one of the most unforgettable collapses in major championship golf, when Jean van de Velde surrendered a three-shot lead on the 72nd hole in 1999 at The Open. Tirico and Curtis Strange – both on the live tournament broadcast that year for ABC/ESPN – recently re-watched the telecast together for the first time since calling it live.

     

    “This is harder to watch than I thought it was going to be. I’ve never seen anything like

    that in my life. I don’t think we’ll ever see anything like that again.” – Curtis Strange

     

    “I think I got caught up in the whole deal and felt human for the guy.” – Mike Tirico

     

    Vantage Point with Mike Tirico will complement the network’s Golf Central Live From The Open, which will feature nearly 60 hours of comprehensive news coverage from Carnoustie. In total, NBC Sports will dedicate more than 350 hours to showcasing the third men’s major championship of the year, including nearly 50 live hours of the network’s Emmy-nominated tournament coverage – annually the most live hours of coverage from any golf event – spanning from Thursday’s opening tee shot to Sunday’s final putt.

    Getty Images

    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 17, 2018, 8:40 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)