What Golfers Can Learn from Rory McIlroy’s Fitness Training

In a recent YouTube video, I break down the fitness training of Rory McIlroy and provide context around an exercise clip that circulated widely on social media. In the video, Rory is shown performing a deadlift immediately followed by a box jump — a pairing commonly referred to as complex training.

On the surface, it looks impressive. Heavy lift. Explosive jump. Elite athlete. It’s the kind of content that spreads quickly — and understandably so. But the more important question for golfers is not “Does it look good?” It’s “Is this appropriate and effective for me?”

What Is Complex Training?

Complex training involves pairing a high-load strength exercise (e.g., a heavy deadlift) with a biomechanically similar plyometric or power-based movement (e.g., a box jump). The theory is that the heavy lift “primes” the nervous system, allowing the subsequent explosive movement to be performed with greater force and speed. This phenomenon is known as Post-Activation Potentiation (PAP). Research shows PAP can enhance power output — and studies have even demonstrated short-term increases in golf clubhead speed following appropriately structured strength-power pairings. In theory, it’s a powerful method.

In practice, it’s highly dependent on execution and doesn't out-perform other training modalities like Contrast training (strength training and plyometrics separately).

The Key Issue

In the video, I highlight one major problem with how the session was structured — a detail that would likely prevent a true PAP effect from occurring. Without going into excessive technical depth here, PAP is sensitive to variables such as:

• Load intensity

• Rest intervals between exercises

• Athlete training status

• Neuromuscular fatigue

If rest periods are too short, fatigue overrides potentiation. If loads are inappropriate, the stimulus is insufficient. If the athlete isn’t adequately conditioned, the intended effect simply doesn’t materialise. In other words, the method only works if programmed precisely. And even still, it's not be better than any other style of training either. To test this, I ran my own controlled trial using similar strength–power pairings and measured changes in golf swing speed. The results were surprising — and they reinforced an important point: Just because a method is scientifically valid does not mean it is universally effective, especially when copied without context.

Should You Be Doing This?

For elite professionals like Rory, complex training may serve a very specific purpose within a broader, periodised programme. These athletes have:

• Extensive strength training histories

• High neuromuscular efficiency

• Structured recovery protocols

• Careful load management

Most amateur golfers do not. And this is where social media can be misleading. Training methods gain traction when they look dynamic or advanced — particularly when demonstrated by world-class players. But “advanced” does not automatically mean “appropriate.” For the majority of golfers, separating strength and power exercises or even sessions is often more productive.

The Bigger Lesson

Golf training should not be driven by what trends online. It should be guided by biomechanics, physiology, and the individual needs of the golfer. The goal isn’t to copy what a tour professional is doing in a 15-second clip.The goal is to improve your clubhead speed, consistency, and resilience over time. If you’re interested in understanding how to structure strength and power training specifically for golf — and whether advanced methods like complex training are suitable for you — watch the full video for a detailed breakdown.

GOLF FITNESS IN WEST SUSSEX

If you're a golfer in West Sussex looking to improve your strength, mobility and performance on the course, we offer golf fitness training designed to help you move better, hit the ball further and reduce the risk of injury. Based near Burgess Hill, I work with golfers of all ages and abilities through both in-person and online training.