Rory McIlroy Workout Routine

by Andy

After looking through some of my website logs, I noticed that every month a handful of people find this site by searching for "Rory McIlroy workouts" or something else along those lines.

With this page, I would like to further expand upon that topic, as writing about a specific golfer and their workout routine is not something that I have done to this point.

Like practically all golfers of this generation, Rory McIlroy has also discovered what a well crafted golf fitness program can do for his golf game. By simply looking at his physique from 4-5 years ago to know, it is clear that he has put on some serious muscle!

Rory's story begins when he began working with a trainer in 2010. Before beginning a program, Rory had the luxury of having his trainer perform EMG testing while he performed his golf swing. If you are unaware, EMG testing entails the placement of electrodes on specific muscle groups in order to measure their firing potential and strength. What was found with Rory was that there was a clear imbalance between his right and left sides. The trainer felt that this was having a significant effect on his golf game.

Over the course of the last two years, Rory has put on 10-15 pounds of muscle onto his frame. And no one can argue against the fact that he is playing the best golf of his career!

Key improvements that his trainer noticed included improved endurance, more power off of the tee, better balance, and decreased low back pain.

Rory McIlroy's golf fitness program involves workouts five days per week, for 90 minutes a session. He performs a mix of resistance training and various cardio workouts such as running and swimming.

One final key component of his program (which I also discuss in greater detail in my E-book) is that it is constantly evolving! His routine is changed every 6-8 weeks so that he is always progressing and keeping his muscles guessing. This is one of the most important aspects of a golf fitness program. If you only perform the same exercises over and over again, your body adapts to this, and your strength gains will be limited.


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