Icelandic Fitness

golf exercises

Rory McIlroy – Golf’s new piece Masterpiece

The newest April 2015 issue of Golf Digest headed to the newsstands next month features Rory McIlroy on the cover, portraying Michelangelo’s statue of David- wearing a kilt. And, you could say the 25-year-old is a dead ringer for the real thing.

 

Rory McIlroy 2015 April Golf Digest

Rory McIlroy 2015 April Golf Digest

McIlroy has made the transition from a chubby unfit golfer to ripped athlete. Weighing around 170 pounds, with 10% body fat and not quite six feet tall, the golfer often tweets and puts up Instagram pics of his gym routine- one snapshot from last year had him back squatting 280 pounds. Not exactly what you would expect from a PGA Professional.

 

His workout routine is very intense- five times a week, lifting heavy weights for 90 minutes. He  does intense cardio work, sprints,  swims, and bikes. Rory actually never worked out until he strained his back about four years ago. Now, he’s dedicated to staying fit and injury free.  His first trainer noticed many muscular imbalances from a weak lower back to a weak left leg.  Rory’s workouts often include corrective exercises to maintain a balanced body.  Along with the corrective exercises Rory does a lot of single side isolation work.

2rory squat 2rory with 280 lbs

His trainer says they vary the workout every six to eight weeks. That’s important so that muscles don’t get overused and the routine stays fresh so you can continue to challenge yourself.

 

And, the benefits aren’t just apparent in the cover photo. McIlroy is also hitting his drives longer and harder- getting more yardage off the tee. He’s gained about 20 pounds of muscle, which puts more solid mass behind his swing. It’s simple, when there’s more mass, you can hit harder and get results.  It doesn’t hurt too that Rory has incredible stability and balance thru impact.

 

You’d have to guess that just like the clients I work with, McIlroy is feeling pretty good about himself. When you train hard and get results, you gain confidence. After all, look at what he’s achieved.  He’s completely remade himself by getting into shape and becoming the Number 1 player in the world.  Move over Tiger Woods golf has a new fitness freak.

 

 

Rory McIlroy Sample Workout:

5 Minute stationary bike warmup

8-10 minute active warmup and stretch

3-5 Minutes of plyometrics

5-10 Core and Rotational Work

60 Minute Intense Workout

  • Heavy Squats
  • Heavy Deadlifts
  • Single Leg Split Squat
  • Pull-ups
  • Presses

10 Minutes of Intense Metabolic Conditioning

Cool Down

 

Jason Stone

Icelandic Fitness

Golf Sports Performance Specialist

 

Gearing up for the Golf Season

I am an avid golfer. Every chance I get I am out on the course either practicing or playing. I live in Denver, CO, too, where there are many great public courses, and warm weather at various points throughout the year. The winter months provide less playing time even for me, though, so I take advantage of the off-course time by doing cross-training to help my game.
Golf is not one of those sports people often see having cross-training opportunities. However, there are many things you can do in the gym to help your golf game. This is the beginning of a three part series on cross-training for golf. The first phase of a cross-training program involves developing strength and flexibility. For most this build-up phase will last through the end of March. If you are new to physical training you may want to begin by only using body weight movements and exercises. No matter what resistance level you begin at though, you will want to try to increase your intensity (cardio and strength work) every 4-6 weeks.

golfseason

For a cross-training program I recommend training 3 times per week for approximately an hour each workout. Your goal for a better golf game should be to become a well-rounded athlete. Each workout should include some type of cardio. (I personally like the rower.) Then, you should also include resistance training. Some parts of the body often forgotten by golfers include the wrists and forearms, rotator cuffs, and core and hips. After building strength with resistance training you will want to end each workout by stretching. Important areas to include when stretching are your wrists and forearms, hips, hip flexors, IT bands, glutes, and thoracic spine. By training AND stretching all areas of your body you will become a great all-around athlete and you will be helping to prevent potential season-ending injuries.

Jason Stone

Icelandic Fitness