‘My Knees Are Crying’: Rickie Fowler’s Extreme Routine for PGA Tour Comeback Has Fans Shocked
Think the off-season is for rest? Well, not for this PGA Tour pro, who is all in with his workout regime. Rickie Fowler is taking his offseason workout routine to a whole new level — and it’s got fans wondering how he’s managing to walk after each session. In a recent Instagram post, Fowler’s trainer, Derek Smidt, gave followers a glimpse into the six-time PGA Tour winner’s intense offseason routine. The caption “RF Offseason Phase II, Week 4 – Day 1,” introduced a killer workout: the ECC (Eccentric) Overload Split Squat on the @1080motion Quantum machine.
Sounds intense, right? That’s because Rickie Fowler isn’t your average gym bro. The 2023 Rocket Mortgage winner was seen pushing 130 kg on the way down and 30 kg on the way up — a weight combination that left even the most seasoned gym-goers shaking their heads in awe.
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But why the ECC overload? The workout focuses on improving lower-body strength and stability, which is key for Fowler’s game. In golf, powerful and controlled leg movements can help generate better swing speed and consistency. So, while this may look brutal, it’s all part of a bigger plan. He has ‘major’ goals next season, and he is also looking to improve specific parts of his game.
Fowler hasn’t been his usual self this season. His lone top ten came at the 2024 Zozo Championship. Barring Strokes Gained: Putting, Fowler ranked outside the top 100 in all key categories. His driving distance went from 39th last season (308.1 yards) to 121st (297.7 yards). Fowler ranked 7th in SG: Approach to Green last year. This year, well, he is 124th. Not hard to see why Fowler can’t really stay laid back in the offseason. Surely, these comments from fans will work as extra motivation.
Fans are drooling over Fowler’s workout style
You can’t really expect as intense a workout as this to pass unnoticed among fans. Fowler follows a strict training regimen. Back in 2020, the six-time PGA Tour winner said, “I’d have to say the ones that I like most are the ones that I hate at the same time, since they really push me. Anything leg-related is probably my favorite.” On tournament weeks, the 36-year-old hits the gym twice, and on non-tournament weeks, that goes up to five. Fowler fans know that their favorite pro loves the grind. One user commented simply, “Rickie working out again!” Another fan couldn’t help but point out his gains, commenting, “Great calf’s Rick!!!!”
Could you or I do it? Well, it would come at a cost. Probably, the rest of the day in bed. Certainly, that was the prevalent sentiment among netizens. “My knees are crying just thinking about doing this,” one fan joked. And honestly, they’re probably not wrong. The ECC overload split squat isn’t easy. Lowering 130 kg while controlling every inch of that movement is no joke, and fans who’ve tried similar exercises can definitely relate to how intense it must feel.
But perhaps the most insightful comment came from a fan who wrote, “OG trying to keep up with the NewGens.” This was a nod to how Fowler, who recently turned 36, has been on the PGA Tour for a while but is still putting in the effort to stay competitive against the younger golfers. Certainly, today’s rising stars like Sahith Theegala, Akshay Bhatia, Nick Dunlap, and others are almost a decade younger than Fowler. It’s also a good reminder that fitness isn’t just a trend — it’s something that every golfer, regardless of age, needs to take seriously to stay competitive. Rickie Fowler is making it clear that he’s not ready to slow down just yet despite his form hitting the skids.
Another fan was impressed with his control, commenting, “No shakes on the way down? Man of steel.” And last but not least, “Wow, that’s NOT easy y’all!” sums up what most people were probably thinking. It’s not just the weight — it’s the precision required for an eccentric overload workout. Fowler’s routine is tough, and fans are noticing that he’s pushing through it with ease, making it clear he’s serious about staying in top shape.
It’s not clear where he would tee off next. Rickie Fowler currently ranks 108th in FedEx Cup, and 74th in OWGR. Last year, his season started at Sentry. This time though, Fowler is not eligible for not just Sentry but the other Signature events as well. He certainly wants to change that.
