Jon Rahm’s Early Fitness Routine: Youth Training Principles for Strength, Power & Longevity

Key Points

• Jon Rahm's Physical Journey:
  Jon began serious fitness work around age 13–14, through Spanish Federation camps and later intensified it during his U.S. college years with regular strength and coordination sessions.

   

• Tailored Training by Age:

  • • Under 10: Emphasis on psychomotor skills—running, jumping, balance.

    • Ages 10–12: Begin building routine, light stretching.

    • Ages 12–14: Introduce very light strength training and bodyweight exercises.

    • 14+ years: More structured gym sessions 2–3x per week, focusing on strength, mobility, and coordination.

• Avoid Overtraining in Kids:
  Parents should avoid heavy weights in pre-growth-spurt stages to protect joints and promote healthy development.

   

• Long-Term Career Focus:
  Fitness isn’t just for short-term performance—it’s about ensuring players can stay healthy and competitive for decades, like Jon Rahm is planning to do.

   

• Lower Body Strength Is Crucial:
  Glutes and legs are the foundation of power in golf. For Jon, lower body training mattered more than cardio, due to his natural build.

• Youth Fitness Is Evolving:
  Today, kids as young as 8–10 are starting structured physical training—something that used to be unheard of.