Rory McIlroy's strength day workout | GolfPass | Golf Channel

[@aidangriffiths5075]

Pretty simple workout, perfect for what he needs. Short and simple as it should be

[@theaツ]

1. dumbbell squat 2. chest press 3. pull ups + pull up variations

[@ericfraser1247]

For your PGA loyalty: You need multi-joint exercises. Use either barbell or dumbbell complex. Ten reps deadlift, 10 reps rows, 10 power cleans, 10 shoulder presses, 10 squats. Complete set without stopping. 4 sets...90 secs. rest between set. Use 25 plates to start go to 45 plates eventually. Gives muscles strength, muscle endurance and fat burning. You can substitute exercises but complete the set by moving from exercise consecutively.

[@DamoHeath]

Little tip with the gob squat, flip the kettle bell upside down when you hold it and your wrists will get a workout as well Wrist strength is ver underrated in golf

[@Dustin21A]

Could I hold a dumbbell and would it have the same idea?

[@doodiebean4870]

@@Dustin21A yes

[@JM-bt1uy]

Rory is the MAN!!!!!!!

[@billcole9741]

What weight dumbbells and kettle bell should I use to do these exercises please?

[@dronemonkey2038]

Rory is carrying a lot more muscle now… He looks fantastic at competitions.

[@lkae4]

He actually slimmed down a bit in the past few years and it's been great for his game. We should all listen to our bodies and get into that natural balance.

[@dronemonkey2038]

@@lkae4 well said.

[@jgallagher1359]

@@lkae4 When guys bulk up they tend to lose some feel and rythem it seems.

[@MeanMints5]

@@lkae4lol why are so many people are against workouts in golf? Do you guys don’t want it to be a sport at all? U guys are making it look bad every other sport requires physical exercise 😂

[@Ziterberg]

Waiting to see Rory's max rep clean and jerk. Thanks.

[@CrazyAboutVinylRecords]

I like John Daly's workout before hitting the course: a 12 pack of bud light and a pack of cigarettes. Lol.

[@MXJEFF94]

its actually a 12 pack of diet coke. :)

[@radar0412]

Because JD never trained he was able to avoid injuries caused by overtraining.

[@danemcbaine8835]

He's so ripped I figured that he would be doing way more weight - good to know for us mortals

[@stephenfairbrother6009]

Thanks

[@Somefatdude]

Just do the Big Four, plus pull-ups, and you’ve got a good baseline for strength covered. Then, if you want or need some explosive movements, you can throw in the Olympic lifts, but these aren’t necessary. I’d rather devote any additional time to pure cardio or flexibility work.

[@arjanpetersen]

Bullshit man

[@Somefatdude]

@@arjanpetersen wow.

[@Somefatdude]

@Frankie Gregory nah, not for basic strength training for most people with limited time and busy lives. What you mention, along with the additional things I mentioned, are just accessories things a person can add if they have the time. Hard to do unless you are a pro athlete, student, a person with little commitments, (e.g., no job, spouse, kids, etc.) or someone whose career affords lots of free time.

[@jgallagher1359]

That sounds about right. Extra time should be devoted to actually playing sports and doing fun athletic things. And/or flexibility.

[@kevingast4519]

Can you do this everyday? kg

[@Badlighter]

It’s like all physiques have a position in rugby union. Here is a good scrum half who plays golf very very well.

[@Victoriousandbrave]

Simple as 123!

[@sydneymav]

neutral grip.. note taken

[@parallax-821]

Did this guy actually say “a pull up is a plank”? Completely different exercise…

[@edwarddelavilla3475]

This is the very basic standard for a golfer… but in no way near all you can do. We should keep in mind Rory is not the strongest on the roster… and honestly looks to be lacking… but speed training helps him. We should all be aiming to be way stronger than Rory, speed train, and work on technique.

[@brightonb0]

You're joking right? Rory is one of the longest players on tour lol.

[@prestigestrengh07]

No way thats all he does

[@MeanMints5]

Exactly there’s gotta be more

[@ogonly]

Heard announcer say he be squatting 400 after a match so yea there’s no way he hit 3 wood 320y with that workout haha

[@deasonuk]

So this now shows you that anyone can wear black socks to the gym....

[@jimmypeach8838]

built like an NFL linebacker...

[@PantsofVance]

not quite lol

[@yearteller2.010]

First

[@pcm7315]

Reduce time in gym and spend that time putting 7 feet and in. Practice 4 footers till you can do it in your sleep. Forget about driving the ball long and concentrate on hitting fairways. When you miss fairways and greens, you put too much pressure on yourself to make putts when you have birdie/eagle opportunities. Think back to 2011 and try to be that golfer - only more mature. Go Rory!

[@Hrybread]

imagine telling RORY MCILROY how to be a successful golfer in a youtube comment

[@pcm7315]

@@Hrybread Should have put some disclaimer, like I was talking to myself and wished Rory would do this or that. He is so good for golf that it's frustrating when he isn't in a position to win a tournament. I don't hear many comments lately about how smooth his swing is. Heavy workouts will change your body, and consequently your swing. In no way am I disparaging his success; if he does nothing else in golf he is an example of the successful, gentleman golfer.

[@aidangriffiths5075]

You're completely wrong but ok, you do that

[@rizon406]

Looks like he took your advice!

[@doodiebean4870]

The part of his game that has always held him back is his wedge game. Just cause someone hits the ball far doesn’t mean they automatically can’t putt. His putting has never really directly held him back outside of a few individual tournaments like anyone else

[@mikegriffith8078]

10 min workout?? That is BS!! Carve out time to workout, do you want to improve or just delude yourself. Shame on you for telling people this is ok!

[@jgallagher1359]

If you go hard that's really more than is needed even. Rory's workout can be knocked out even quicker thand 10 mins. Mix in some sprints and that's good. Look at how good of shape Rory's in here as evidence.

[@mikegriffith8078]

@@jgallagher1359 J, 10 min for weight lifting and sprints? I just don't see it. 10 min for just strength training is impossible. I would say 90% of guys looking at this video are out of shape. A workout comprises of several stages, warm up, work, speficity, cool down. It is impossible to do this in 10 min without hurting yourself. Especially if you are 35+ or unfit. Even if you are fit there is a chance of injury. 10-15 min genral body warm up, work sets (time dependent on objective, specific ex for sport (time spent dependent on objective) 10-15 min cool down. Where is my math off?

[@jgallagher1359]

@@mikegriffith8078 5 mins is more than enough for people unfit. It all depends how you do it. After taking years off of sports I used this system (with dietary changes) to lose 80 lbs and get back to college athletic shape and start playing good basketball again. Low lody fat. Good mile time. Am quick. Destroy in sports. No injuries. These I all do daily as fast as I can. - 10 pullups (30 seconds) - Exerice bike as fast as I canor sprint as hard as I can until breath is lost. Probably am sprinting somewhere between a 20 and a 40 which is about 5 seconds. (30 seconds) - 25 crunchess (30 seconds) - Some kind of weights like Rory. Whatever someone has left on a weight machine I do it as hard and fast as I can until muscle are tired. (3 mins. 1 min on each machine usually) That's about 5 minutes. I'll usually repeat that depending on how I feel. Or if I feel extra cardio is needed do more sprints. When I was really overweight it went quicker because you can only do 1 pullup or 1 sprint. Otherwise I play sports. Would do anywhere between 20 mins to an hour a day of shooting around in basektball, light tennis or raquetball, and playing pool. Once I got the weight down I worked my way into playing harder and could play more. Its not the way to get bulky like the guy talking to Rory. Nor is it immediate big gains. But to get into a balanced and naturally athletic shape like Rory is in or like a tennis player or basketball player it's effectvie. The other part that's good is every day you can kind of just do whatever seems the most fun and is what you like. And it's done quickly…which for someone that doesn't like the gym is important. The keys: - you don't get hurt, and there's no extensive muscle recovery. - it's kind of fun - you can do it every day if you want Also: I do not warm up or cool down. Nor stretch. Never get hurt. A lot of it is about judging what feels right. Going "hard" means as hard as you can without hurting yourself. It's your job to judge that on a day to day and moment by moment basis. Really it's the same as learring long drive. If you swing as hard as you can swing without pain you gradually start figuring out what the "right" swing is. The guys that get hurt and blow themselves out warm up and then ignore the pain. The pain should be the guide that it's overexertion, bad technique, and/or your body isn't ready for it. Hope this explains the logic. To me, as long as people stay out of pain and enjoy it then good things start happening. They get to make it where playing sports and exercising is a natural part of their life. And really, in my opinion, the workouts should always be tied to some kind of athletic or physical goal to make sense.

[@Somefatdude]

@@mikegriffith8078 yeah it’s hard to get it all in under 10 minutes. Could get most of it though. My workouts usually just have two fundamental lifts per training session. For instance today is bench press and overhead press. Another day is deadlift and reverse hypers. Another day is squat and rowing machine. And another day is curls and pull-ups/lat pull downs. Other days I may do some yoga or stretching. But on lifting days, it takes some time to go through the progressions and loading/u loading barbells, etc. I can usually get through most of them in 15-30 minutes though tops.

[@319vegeta5]

This is called Crossfit for anyone interested

[@navrig1963]

Cross training you mean?

[@FitnessPlanB]

Yeah people forget Rory was a die hard CrossFit athlete as well as his GF years back. CrossFit is still the foundation for what professional sports use today and it’s been around for decades.

[@FitnessPlanB]

@@navrig1963no it’s CrossFit dude.

[@spateeight]

He says pull up but he’s doing chin ups…

[@chameleonedm]

Feel better about your life now?

[@CanadianBiPolarBear]

Fantastic Rory, if you want to win ryder cup in 2 years you need to start playing good golf again now. Your name no longer strikes fear in tje americans cus you have not bin producing

[@rizon406]

Spoke a little too soon there, pal!! :-D

[@CanadianBiPolarBear]

@@rizon406 you obviously cant read pal, as it seems like rory actually had the same thaught as me after the ryder cup , hence his 3 weeks of reflection and getting ready for the season. Mind you its 1 tourny with a 1 stroke win. Your pretty dumb its obvious ,to comment of someone speaking to soon. However he did for a change actually look like he cared about golf again and winning , with his comments afterwards its do to how terrible he was at the ryder cup , which makes my original comment spot on. Sober up clown 🤡🤡🤡

[@andrewjames8980]

oof

[@tombrockhoff3081]

weak