Golf Workout – Train Like Rory

Rory Mcilroy is part of the new breed of golfers, he’s one of the fittest on tour and in this article were going to run through a workout comprising of exercises that Rory uses to improve his performance on the course.

The workout

1. Warm-up –

Spend 5 mins on a bike / treadmill / rowing machine at a light pace to get the blood flowing, follow that with some shoulder windmills (spin your arms like a windmill) and some light stretching of the lower body. The goal here is to get ready to workout, not to challenge yourself.


2. The power move – Deadlift

The aim is to work up to a heavy set of 5 reps but not so heavy you aren’t able to be explosive, as a rule aim to have at least 2 more reps in the tank at the end of a set on these to ensure you are building power.

TIP – Make sure to keep the bar as close to your body as possible throughout the whole movement, the further the bar is away from you the heavier it will feel and you will easily be thrown off balance.


3. The Explosive Move – Box Jumps

The reps will be low on these because of the explosive nature of the movement, explosiveness takes maximum exertion on every rep so fatigue is useless. Pick the highest box you can manage and perform 4 – 6 sets of 3 reps depending on the amount of fatigue you are building. if you feel great go for all 6 sets.

TIP – Really focus on tucking your knees and using your arms, in order to launch yourself as high as possible use your arms to help and tuck your legs in to your chest as you leave the ground, this serves as a mental aid to increase ‘spring’ and also helps you use higher boxes easier.


4. The Strength / Stability Move – Exercise Ball Dumbbell Pullover

The aim of this is to build some muscular strength and stability, especially in the shoulder joint. Go for 3 solid sets of 12 reps on this movement and try to really feel the stretch in the extended position of the movement.

TIP – Don’t go too heavy on this one as you want to feel that ‘stretch’ and make sure you can comfortably complete the 3 sets of 12 before upping the weight.


5. The Muscular endurance Move – Push-up to Hand Walk to Renegade Row (what a mouthful!)

This exercise sounds complex but its really not – start with 2 moderately weighted dumbbells on the floor about 6 foot apart from each other, you drop down between them and perform a push-up then ‘walk’ over to one of the dumbbells on your hands and toes and perform a renegade row (Row the dumbbell with one arm whilst holding the push-up position) then put the dumbbell down and hand walk over to the other dumbbell and row the other side – that’s one rep! Start with 3 sets of 10 reps (that means a row on both sides makes one rep!) and when you can perform 3 sets of 15 you need more weigh for those rows.

TIP – You can make it even more challenging by having the dumbbells further apart, performing 2 push-ups at the start, performing a push-up between each row or a mixture of all of these.


6. The Core Strength & Stability Move – Resistance Band Wood Chop’s

The Band wood chop is amazing for golf, its almost like it was invented solely to strengthen the rotation in your swing. Perform both low to high and high to low wood chops on both sides to ensure even development and to guard against imbalances. Try to keep your arms straight and in front of your chest throughout the whole move.

TIP – Try to move in a fairly slow and controlled motion to engage the core completely and get the most out of these. Red bands are the best for these, if the resistance gets too low try adding another red band, the step up to the next resistance is usually too large to make in one go.


There you have the workout, Rory Mcilroy  would approve! This works the whole body and every performance element you need to develop to hopefully get more distance, balance and control!

Give it a go and let me know how you found it in the comments below or on social media (linked to the side or below this article)


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Below are links to the equipment I use for this workout, I have hand selected each item and highly recommend investing in the resistance bands, Dumbbells and an exercise ball if you don’t train in a gym as you can get a great workout at home with just these.

Resistance bands – Resistance Bands – Pull Up Bands – Exercise Bands for CrossFit – Powerlifting – Assisted Pull Ups – Mobility Bands (One Per Set) for Men and Women – Lifetime Guarantee

Dumbbells – TNP Accessories Dumbbell Weights Set 30KG

Exercise Ball – Exercise Ball – 65 cm Yoga Swiss Ball with Hand Pump – Gym Quality Fitness Ball for Women and Men – Lifetime Guarantee

Box for Box Jumps – OrangeA Plyometric Boxes 12 Inch 18 Inch 24 Inch Plyometric Platform Jump Box Exercise Plyometric Jump Boxes for Jump Training

Barbell & Weight plates – Bodymax 145kg Olympic Cast Tri-Grip Barbell Kit with 7ft Bar

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Cardio Your Way To Better Golf?

As I discussed in my last post, golf requires a broad range of performance elements, skill, mental focus & concentration, strength, speed, power, stability, the list goes on! One of the most underestimated of these is cardiovascular fitness and endurance, if golf was to be translated into a running race it would be a marathon (the overall round) with many miniature sprints (each full shot) it’s a long time to be playing a sport and each shot takes athleticism, so you need to be able to go the distance without loosing any of the other performance elements.

Being super strong and fast is great, but if you are making markedly different swings on the 1st & 18th holes then that doesn’t mean much, you will be inconsistent at best. Another benefit usually missed by golfers is the mental boost of increasing your fitness, if you are feeling tired late on in rounds you will have a hard job being focused, if you feel fresh however you will find it much easier.

There are many ways to build your cardiovascular fitness, two of the most popular are HIIT (high intensity interval training) and LISS (low intensity steady state) LISS would include things like jogging, fast walking, steady rowing, cycling etc. the list goes on. HIIT is what I want to focus on today however.

HIIT usually involves short periods of high effort followed by short periods of either low effort or rest and then repeated for a set amount of circuits. If you were performing this on a treadmill for example, you could start of with 30 mins of walking and then crank it up for 30 seconds of sprinting and repeat.

These kinds of workouts are great as they can be done easily at home without any equipment and in a short amount of time. Below is a simple workout you can try at home, perform each exercise for 30 seconds and then rest for 30 seconds the perform the next exercise for 30 seconds then rest again and so on until all exercises are completed, then perform the circuit again 3 – 5 times depending on your fitness.

1. Squat Jumps

2. Press-ups

3. Mountain Climbers

4. Bicycle Crunches

5. High Knees

Give it a bash, I’m sure you will find it tough if you haven’t ever trained this way before. Once you start to find it easier add in more circuits or perform the exercises for more time, 45 seconds for example.

If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media and I will do my best to provide a post or answer to them all.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

Golf Performance Elements & How To Develop Them

HomehereHomeEveryone wants more distance in their game, its in the nature of it, longer hitters get better opportunities. Look back over the years and more often than not the best golfers in any given generation were also the longest, obviously there are exceptions but generally its true. In the modern game there are long hitters left, right & centre, they train like athletes because they realise what an impact it can have on their game and ultimately their scores.

Training for golf can be as simple or complex as you want to make it, there are multiple performance elements to improve but if you are new to training then basic, broad range workouts are just fine to get the ball rolling (good pun eh? ha!) In this article however, I’m going to give you an overview of the different performance elements and how to train to improve them.

First up we have muscle hypertrophy or muscle building. Now you may be thinking golfers aren’t supposed to get too bulky, in my opinion this is a myth and to actually get too big to swing a golf club effectively would be a mean feat! A bit of extra muscle will really help with all the other performance elements. To concentrate on muscle hypertrophy focus mainly on compound exercises (exercises using more than 1 joint and therefore multiple muscles) and work in the 6 – 15 rep range (nice and broad as most rep ranges will have some effect anyway)

Next up we have strength. Strength in the golf swing allows you to be better in control of the club and ultimately the ball, it also is important for speed which will be covered later on. Building some muscle will usually result in some strength gain anyway however we can really build some strength by training exclusively for it. Again, compound lifts are the best, that’s squats, deadlifts, over head exercises, bench press, rows etc. Rep ranges of 6 or below for 3 – 8 sets will do the trick here, make sure not to fail too many reps as we want to create some quality neural signals to each of the required muscles.

Speed! Everyone’s favourite, I like to build speed by performing explosive movements. Plyometrics are great, exercises with medicine balls, explosive reps etc. Basically anything that is really explosive and at a weight that takes a good amount of effort to move. I have a few good workouts specially for this, here is a medicine ball speed workout from a recent post & if you subscribe to my newsletter here you get a free Plyometric bodyweight workout PDF. Speed training should be kept to low reps and high sets e.g. 6 sets of 3 reps is a good structure that I have used many times. You want to be moving at maximal speeds and too many reps equals fatigue and less than maximal speed. Strength + Speed is the elusive equation of power, make sure not to neglect one or the other when looking to increase your power output and distance!

Mobility and flexibility, I will have new articles up covering this topic so stay tuned for those! Mobility  and flexibility are what allow you to move your body effectively and not develop injuries, it is a major part of golf training that is often overlooked.

Endurance. Building some level of overall fitness will do wonders for your game, not only will you have more energy and more mental focus but you will find it much easier to make the same swing on the 18th tee as you did on the 1st making for a huge advantage when it comes to closing out rounds. Cardio is the way forward here, many different ways to go about it and I will be posting an in-depth article covering the best approaches soon.

There you have the main performance elements for golf, I will be writing guides for each detailing the best exercises, workouts, rep and set schemes and progression methods. If you don’t want to miss out then subscribe to my newsletter here for great content straight to your inbox!

If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media and I will do my best to provide a post or answer to them all.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

Golf Exercise – Full Body Dumbbell Home Workout

Get yourself some Dumbbells Here

A lot of people that I talk to about working out for golf tell me that they prefer to train at home, mostly because it is more convenient and they find it easier to stick to a training schedule that way, you also never have to wait for any equipment! Workouts at home can be just as effective as at the gym and can be performed with limited equipment, the routine I will detail in this post only requires a pair of dumbbells like these (click for link)

This routine is a full body workout and contains exercises designed to increase strength, power, stability and also some muscle hypertrophy (muscle building). It covers all the major muscles that will help you in your golf swing, legs, glutes, low back, upper back, shoulders and core. These muscles will help give you a strong, stable base to make a powerful swing from and some serious distance!

The weight for each exercise should be moderately heavy and so that reaching the required reps is a challenge, when you can perform the required number of reps you should add weight and build back up again. between each exercise take 60 – 90 seconds rest depending on how hard you found the previous set. This workout can be performed every other day for as long as you are making progress or it can be added to your workout schedule with other training sessions.

So here it is:

1. Goblet Squat – 3 sets of 10 reps


Holding a dumbbell in both hands and against your chest for support, push your hips back and squat down until your knees reach at least a 90 degree angle. Try to keep your chest up and torso as upright as possible. From the bottom of the movement, push explosively from the middle of your foot.

2. Push-up to Row – 3 sets of 12 reps


In push-up position, resting on Dumbbells, perform a push up then immediately row one of the Dumbbells to your chest and then the other. Make sure to keep your core braced at all times and perform the rows in a controlled, smooth movement.

3. Half Squat Push Press – 3 sets of 10 reps


Holding both Dumbbells at your shoulders, perform a half squat and then explosively push through the middle of your feet in a jumping movement and press the weights overhead in one motion. Slowly lower the weights and repeat.

4. One Leg Romanian Deadlift – 3 sets of 10 reps


Holding both Dumbbells in your hands and with one leg bent slightly in the air, bend slowly from the hips with straight arms and making sure to keep your back as straight as possible, when you feel a nice stretch down the back of your legs slowly extend back to the start position, squeezing your glutes all the way.

5. Rear Delt Fly – 3 sets of 15 reps


Bend over as close to parallel to the floor as possible, if you have a chair that you can rest your chest on at this angle then that’s a great tool, if not its not essential. In order to fully stimulate the rear delt you have to have the opposite of ‘good’ posture, allow your shoulders to roll forwards and your shoulder blades to separate. From this position you simply raise your straight arms to your sides until they are parallel to the ground. The weight you will need for this is to be fairly light as going heavy Puts you at risk of injury.

6. Dumbbell lunge – 3 sets of 15 reps (each leg)


Holding Dumbbells in each hand at your side, take a large step forward with one leg and drop down into a lunge, push back up with both legs then switch legs and repeat for 15 reps each leg.

7. Russian Twists – 3 sets of 15 reps (each side)


Laying on your back and holding a dumbbell in both arms I front of your chest, sit up and raise your legs. When in this ‘contracted’ position, twist your torso and the dumbbell to the left and then all the way round to the right. Repeat this for 15 reps each side.

The you have it, a full body workout to get you strong, stable and bombing those drives! This workout works really well when combined with my Plyometric Power Home Workout which you can get absolutely FREE here when you sign up for my newsletter which gives you exclusive free workouts, exercises and tips straight to your inbox!

Get yourself some Dumbbells Here

Check out my other posts here on great golf exercises, workouts and tips.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my mailing list to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

Home Workouts For Golf

Building a strong, stable and powerful swing doesn’t require a gym and lots of equipment, sure if you have a membership and enjoy going to the gym then that’s great, I regularly go to the gym. When I’m short on time however I love working out at home and I know many people who built some serious performance into their game the same way.

There are many ways to structure these workouts, depending the equipment available. one of my favourite ways to build explosive power is through Plyometric training. Plyometric exercises are usually bodyweight movements that are explosive and where the targeted muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength) This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive”  manner . That’s the science way to say it but basically its moving your body as forcefully as possible.

Plyometric exercises are great as they don’t require any equipment and are all bodyweight exercises which are perfect for golf specific workouts, mainly because they train you in exactly that – moving your bodyweight and building the necessary strength and stability to do so effectively, exactly what you are doing in a golf swing.

You can get a FREE copy of THE PLO POWER HOME WORKOUT pdf here just by subscribing to my free workout newsletter which gives you great exercise and workout tips. Make sure to do it soon as I will be sending out lots of new home workouts! You can unsubscribe easily at any time.  

Besides Bodyweight and plyometric bodyweight exercises, there are a couple of great bits of equipment that I would highly recommend anyone who is serious about their home workouts to invest in.

The first is an exercise band, they come in varying strengths, I have a few different ones as they are great for a whole load of exercises, definitely a must have! I also recommend getting a kettlebell as one of the best exercises you can do for your posterior chain at home is kettlebell swings, they are also very versatile and can be used in other exercises such as goblet squats, one arm shoulder press and rowing movements too. The final piece of equipment I recommend is a pull-up / chin-up bar, now you might be thinking “how will that help golf?” well it is one the best ways to build total upper body strength and stability and, believe it or not it is also very versatile! I also highly recommend investing in some dumbbells, you can pick them up second hand really cheap and adjust the weights accordingly. There are a few extra bits of equipment that would also be great but are non essentials, these include an incline-able bench, a barbell and a medicine ball.

With these essentials you are well on your way to Golf home workout greatness! It doesn’t take long to see the benefits in your game either, longer drives, a more stable and powerful swing, better overall fitness and endurance are all side effects of Golf specific home workouts! Make sure you are subscribed to the workout newsletter (link here) to get new home workouts sent straight to your inbox!

Check out my other posts here on great golf exercises, workouts and tips.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my mailing list to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

 

Cardio and Golf – Why you should be doing it!

In most non-gofer’s eyes, golf is a ‘sport’ for overweight, middle-aged business men. What isn’t realised is that to truly play good golf, you do actually need at least a base level of fitness and conditioning. Looking at the tour, golfers nowadays really are athletes. And there’s good reason for it, strength and power help with distance and core strength and stability help build a solid swing. cardiovascular fitness and muscular endurance are often neglected however and I think they are just as important.

I think that almost all golfers know the feeling of loosing concentration late on in a round, most would put it down to the ‘mental’ side of the game needing some work. It is much more closely linked with fitness however, when you are physically tiring it’s a huge challenge to stay focused. Not to mention make solid repeatable swings. 

The good thing about training for cardiovascular fitness is the sheer amount of exercise choice out there, you can literally do almost anything active. I personally used running just because I really enjoyed it but you could use cycling, swimming, any of the cardio machines at the gym, or other sports that you enjoy like football for example. You can also vary the way you train;

High intensity interval training – short bursts of high effort followed by short rest periods and repeated for a set amount of cycles.

Low intensity steady state training – as it says in the name, steady state, so no high effort periods and no rest periods, just a constant effort.

Whatever exercises you choose and however you choose to train them, you will greatly benefit from it. Feeling fresh through a full 18 holes, physically and mentally is garanteed to help your scores!