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.
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.
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
10 Minutes of Intense Metabolic Conditioning
Golf Sports Performance Specialist