Rory's Powerwork out

[Sats]

Trying an experiment regarding clubhead speed etc. So I'm going on a 12 week plan that Rory does (it's on Nike Training Club App) I'm going to see if I get any gains; I recently got fitted for a new driver and recorded an average swing speed of 108mph.

Plan is to eat 2500 calories per day (I need 2200 to maintain my mass so I'm hoping to put on about 5-7kg of lean mass by doing so) No process stuff and protein with every meal.

The workout is a circuit (Performed 3-4 times a week) - starting off with the warmup (It's pretty good pre-round as well if you ask me)

5-10 mins foam rolling
20 high knee marches
20 body weight squats
10 runner lunges
50 reps of skipping
10 lateral lunges
50 reps of skipping
20 Chest stretches
10 hamstring stretches
10 quadriceps stretches
12 side lying t-stretches
6 worlds greatest stretch

Once that is done the workout is:

10 Barbell deadlifts
20 High Plank Dumbbell rows
20 Plank alternative leg lifts
20 Lateral duck walks
20 medicine ball rotational slams
20 reverse dumbbell lunges
10 pull ups

Rest for 1 min then repeat 3 times, then a cool down of stretches for 5-10 mins.



Has anyone else done a golf specific workout?

 

[Andy]

Pint of Stella pre round warms up the biceps.

 

[MendieGK]

No chance your putting on 7kg of lean muscle only eating 2500kcal a day and also not doing any heavy compound lifts.... high rep won’t equal muscle gain

 

[Titleist3]

Bacon butty before the round.

4 pints of San Miguel after the round.

Works great.

 

[Sats]

No chance your putting on 7kg of lean muscle only eating 2500kcal a day and also not doing any heavy compound lifts.... high rep won’t equal muscle gain

Typo - 5-7lbs of muscle 2.5kg

Mass is gained via excess calories. My maintain calorie intake is 2200 - so an excess of 300 per day = 2100 per week. It might not work for someone who requires 2500 or more to maintain.

Also look at German Volume training (a well reknown high rep workout that packed on around 10 -20 lbs of muscle on Olympic lifters - they also used a calorie surplus.) Vince Veronda's 8x8. Arnold was another high volume training advocate. Next you'll be telling me that muscle turns to fat.

I am well versed in 5x5 training methods and ones like Wendlers 5/3/1 which include compound lifts such as Deadlifts, Rows and pull ups.

My job requires a lot of physical fitness and I carry on average around 50kg of kit for 12 hour shifts five days a week.

I'm going to use around 70% of my 1rep max which is around 90kg for the deadlift and pull ups are difficult full stop.

Again this is an experiment away from traditional lifting schemes I've used in the past.

 

[Wolf]

No chance your putting on 7kg of lean muscle only eating 2500kcal a day and also not doing any heavy compound lifts.... high rep won’t equal muscle gain

Not necessarily true. High reps with high volume and incremental increased overload will cause enough tears in the myofybrils to cause increased blood volume into muscle which will increase size and mass.

Any form of calorie surplus will increase weight, the higher rep training will in turn help reduce the amount of that mass being fat and more likely promote lean tissue growth.

GVT as the OP mentioned above is old school but still in of the most highly effective methods for this. I've used with maby clients and it works well. Another good form of training for lean growth with high reps is the Dorian Yates/Mike Mentzer version of HIT training (and yes is meant HIT and not Hiit) have a Google of that it's highly impressive but very hard.

So it can be done, the workout the OP suggests is all structured and in my professional option as a Strength and conditioning coach & PT will help yield some decent results as long as progressive overload is includedib a couple of the sessions.

 

[Tiger man]

Typo - 5-7lbs of muscle 2.5kg

Mass is gained via excess calories. My maintain calorie intake is 2200 - so an excess of 300 per day = 2100 per week. It might not work for someone who requires 2500 or more to maintain.

Also look at German Volume training (a well reknown high rep workout that packed on around 10 -20 lbs of muscle on Olympic lifters - they also used a calorie surplus.) Vince Veronda's 8x8. Arnold was another high volume training advocate. Next you'll be telling me that muscle turns to fat.

I am well versed in 5x5 training methods and ones like Wendlers 5/3/1 which include compound lifts such as Deadlifts, Rows and pull ups.

My job requires a lot of physical fitness and I carry on average around 50kg of kit for 12 hour shifts five days a week.

I'm going to use around 70% of my 1rep max which is around 90kg for the deadlift and pull ups are difficult full stop.

Again this is an experiment away from traditional lifting schemes I've used in the past.

Is your 2200 to maintain with this workout included, or during non exercise? Because an extra 300 isn't going to cover this workout and rebuilding.

 

[Sats]

Not necessarily true. High reps with high volume and incremental increased overload will cause enough tears in the myofybrils to cause increased blood volume into muscle which will increase size and mass.

Any form of calorie surplus will increase weight, the higher rep training will in turn help reduce the amount of that mass being fat and more likely promote lean tissue growth.

GVT as the OP mentioned above is old school but still in of the most highly effective methods for this. I've used with maby clients and it works well. Another good form of training for lean growth with high reps is the Dorian Yates/Mike Mentzer version of HIT training (and yes is meant HIT and not Hiit) have a Google of that it's highly impressive but very hard.

So it can be done, the workout the OP suggests is all structured and in my professional option as a Strength and conditioning coach & PT will help yield some decent results as long as progressive overload is includedib a couple of the sessions.

Progressive Overload (obviously if stall remain at set weight, then if I stall on the second time, deload) I keep training/food logs to track everything.

Is your 2200 to maintain with this workout included, or during non exercise? Because an extra 300 isn't going to cover this workout and rebuilding.

Daily surplus of 300 calories - and no, not big macs, no alcohol, nothing processed and mainly from whole foods. Protein intake going to be around 1.5 per kg of body weight so around 150g per day. Again it's coming up for summer (beach body) and I'm going to adjust according to results - if I need more calories then I'll up the amount, and vice versa. Everybody is different and reacts differently. I generally get another 250g calories extra from a post workout shake.

 

[Shooter McPowick]

I seem to get better at golf the more out of shape I get.

Clubhead speed means nothing if you’re 10-20 yards further offline.

Rory’s workout is not aimed at mass building, if you want clubhead speed the first thing I’d be doing is looking at increased flexibility. If you want mass, you need a push, pull & legs routine with 8-10 reps tops of the heaviest weight you can do - ideally failing on 8. Or, 5 sets of 5 reps.

 

[Sats]

I seem to get better at golf the more out of shape I get.

Clubhead speed means nothing if you’re 10-20 yards further offline.

Rory’s workout is not aimed at mass building, if you want clubhead speed the first thing I’d be doing is looking at increased flexibility. If you want mass, you need a push, pull & legs routine with 8-10 reps tops of the heaviest weight you can do - ideally failing on 8. Or, 5 sets of 5 reps.

If i wanted to do a pure MASS GAINING regime I'd do something like GVT with 3000-3500 calories a day. I am simply trying out Rory's Workout. I did not say I'm trying to put on a lot of mass. RTFP.

 

[Shooter McPowick]

If i wanted to do a pure MASS GAINING regime I'd do something like GVT with 3000-3500 calories a day. I am simply trying out Rory's Workout. I did not say I'm trying to put on a lot of mass. RTFP.

Fair comment, I read the original post saying you were looking to gain 5-7kg in 12 weeks, didn’t see the correction later in the post 👍🏻

 

[jusme]

Does make me smile such posts, good luck with your ventures. For me its 2 or 3 swings on the first tee and I'm ready to go.....and to be honest it tends to work OK

Why these pros need 45 mins to warm up is beyond me, clearly they need to take my approach

 

[Shooter McPowick]

Does make me smile such posts, good luck with your ventures. For me its 2 or 3 swings on the first tee and I'm ready to go.....and to be honest it tends to work OK

Why these pros need 45 mins to warm up is beyond me, clearly they need to take my approach

Can’t do a few swings, but I’ll hit 5 or so pitches, a few mid irons and 1 or 2 drivers and I’m ready to go 👍🏻

 

[jusme]

Can’t do a few swings, but I’ll hit 5 or so pitches, a few mid irons and 1 or 2 drivers and I’m ready to go 👍🏻

Your clearly overdoing the warm up

 

[r0wly86]

are you saying your basal metabolic rate is 2200? Just trying to dig down into your numbers.

If your BMR is 2200 then your day to day activities will use up that extra 300kCal even before you get to your workout, you will get leaner but unlikely to pack on a lot of extra muscle. If you mean the 2200 covers your day to day activities then you will certainly add muscle with that workout, just make sure you eat lots of good clean protein.

I don't do a golf specific workout, because I workout for rugby primarily. But by workouts are for weightlifting 3 times a week, I do the Strong Lifts 5x5. So day 1 is Squats, Bench Press, Bent over row. Day 2 is Squats, Dead Lift, Overhead Press. and alternate on weeks so week 1 is day1; day2; day1, and week 2 is: day 2; day 1; day 2. I also add in a bicep or tricep move after the main compound lifts are done.

I usually finish the weightlifting with a very short HIIT session, 3 stations, 30s each, 10s rest between stations and 3 sets.

In between the weightlifting days I do cardio/anaerobic work, so on one machine treadmill, bike, rower. I will do interval sprints for around 20 minutes, then do 10 minutes of continual work on another machine.

I am also trying to get yoga in the mix to improve my flexibility which is woeful

 

[Orikoru]

Are you a professional golfer? If not then that is stupidly excessive. Isn't 108mph swing speed already quick??

Man, imagine changing your entire diet and exercise routine to try and hit the ball harder. Wouldn't you be better spending that gym time, you know, practising golf?

 

[Sats]

Are you a professional golfer? If not then that is stupidly excessive. Isn't 108mph swing speed already quick??

Man, imagine changing your entire diet and exercise routine to try and hit the ball harder. Wouldn't you be better spending that gym time, you know, practising golf?

It's not purely about the golf swing, being healthy is a massive focus for me - I have to do the bleep test at 10.4 once a year to uphold my current role plus a weeks re-test & tactics (It's knackering!) and I carry a lot of kit around everyday for 12 hour shifts. I'm 40 and enjoy my job so going back to a less specialised role isn't what I'm after at the moment. I'm also lucky that I get to workout as part of my working day.

UPDATE

I've been on this routine for 2 weeks now and I must say my balance feels so much better (I'm used to using bilateral movements in my normal workouts) - I had a swing test on a launch monitor yesterday and I've pop it up to 109mph.

The only thing I've missed is beer.

 

[Orikoru]

The only thing I've missed is beer.

You've totally lost me now mate. None of this is worth missing out on a beer. None of it.

 

[Sats]

You've totally lost me now mate. None of this is worth missing out on a beer. None of it.

 

[hovis]

You hope to put on 2.5 kg off mass? Not a chance. Let's just say you where geneticly gifted you would be lucky to achieve 1lb of muscle mass per month. Which is actually quite alot when you see how big 1lb of steak is. The scales might indicate a big weight increase but this is simply extra muscle glycogen you are holding as you've increased your workload

Even with the use of steroids 4 lb per month is considered exceptional

How do you know you need 2200 maintenance calories? That seems very low. How tall and heavy are you and what is your job