Summer vs Winter Swingspeed

[Sevewils29]

Having attended a club fitting on Monday, my swing speed was measured at 100mph using Trackman. I've previously had it measured at 105mph and 110mph (using indoor launch monitors), but these were taken at the height of the golfing season here in the UK.

Is it feasible that swing speed can drop during the winter months, or is it more likely the indoor monitors were wrong? I've played a bit, mainly in our winter league (very cold but well wrapped up). Any of you long hitters got any good tips to bring my swing speed up to a reasonable level. I'm 6'4" and feel I should be hitting it a lot further than what I do! I've got access to a gym, and can get to the range a couple of times a week if needed! Any good advice appreciated fellas!

[SamLD]

Yes your swing speed will drop. Mine dropped about 8 mph over this past winter and I was concerned just like you. I went and asked people who have been in the sport forever about the loss in swing speed and they said it is normal.

[Sevewils29]

Thanks. Was a little worried in the drop!!! Got me thinking now as was fit for a driver based on 100mph...this may not be ideal during the season!!!

Just to make me feel totally inadequate...what sort of swing speeds do others experience during the winter and summer months?

[kcpark87]

Yeah it's pretty common. I had a fitting done in February and I was at 105.. I'm typically at 109-111 range and can crank one out a bit higher if needed. It's also just the fact that you didn't swing in a while. Just give it a few days and you'll be back in it in no time.
You should talk to your fitter and see if you can grow into your driver during peak season? I imagine at your SS with a fairly moderate transition you were fitted for an X flex, so you should be fine.

[Sevewils29]

Good call...I will get in touch and see what they say. Was fit for a 'tour stiff' shaft (pings own). How did your fitted driver perform during the summer then once your swing speed increased?

[kcpark87]

Well I have a very "aggressive" transition, so my fitter said I should play an X flex even if I were swinging at 100 MPH. Numbers were better and so was dispersion.

I realized flex does not necessarily mean just SS. It is heavily dependent on how one loads the shaft (combination of SS + transition).

Anyway the shaft I had was fine since PGA tour pros use it and they obviously swing better/faster than I do. My shaft is the Diamana Whiteboard 73x (75grams, x flex).

[Sevewils29]

Goal this year is to work on creating more lag in the swing as hoping this will create more speed. I think I have an earlier than ideal release which is maybe why My SS is lower than it should be, and why I don't need x flex !
Reading other posts it looks as though dead lifts, squats and bench presses are the way forward coupled with flexibility work (really not my strong point but willing to work on it) to increase speed.
Swinging heavier and lighter clubs seems to be something worth a shot too!!
Just read that back and looks like major overhaul required this year!!!!

[kcpark87]

i absolutely agree... i squat, deadlift, powerclean and bench and do those lifts religiously every week. i am always gaining a bit of distance in my woods/irons.

i also do some hardcore stretching exercises (primarily separating shoulders to hips). On trackman, i took a full rotational swing (normal) and tried to rotate less and had literally a 8 mph clubhead speed difference.

[Sevewils29]

Is it just the lifts mentioned, or do you incorporate other things into your workouts? Any examples of good stretching exercises to do..and how often? I know my flexibility is holding me back!

[kcpark87]

If purely from lifting, I do something like this... obviously tailor it to your weights.

Sundays - Squats. 1 warm up set of 135, then 1 set of 5 reps of 185, 225, 275, 315. Then 5 sets of 8 of 185lbs.
After, I do some light running (1 to 2 miles), and stretching as well as situps and lower back excercises (situps backwards... i don't know how to explain this.

Mondays - Bench. Similar weight but warm up at 95, then 1 set of 5 of 135, 185, 225, and 245. Then 5 sets of 10 of 135.
Then to work on lats and upper back, i'll do lat pull downs 3 sets of 10 (the key is to do it nice and slow to trigger all muscles). And then I'll do bar bell rows (same weight, 3 sets of 8). Again, the key is to do it nice and slow.

Tuesdays - Powerclean/overhead press. One thing to note here, I don't go heavy on power cleans as I believe this is the riskiest for injury. So I keep it very light at 135 and try to do high amounts of sets. Again, I'll incorporate core excercises.

Wednesdays - rest.

Thursdays - deadlifts ... same approach as squats. Same core excercises as Monday.

Fridays - rest (usually for a Saturday AM round - this is when tourneys are in my league..

Saturdays - Usually some light core exercises/ running. Mainly I run outside and will spend about 30 minutes or so stretching my hips, shoulders, core, legs, arms. Just trying to stay flexible.

If you want further details on lifting, PM me and I'll be glad to help.


For stretching, I saw a golf instructor and basically, you can just Google lower back stretching, upper back stretching, core stretching exercises. One that helps me most is if i Sit on a mat, and keep my knees bent towards my stomach, and try to turn my shoulders/back all the way 90+ degrees both ways while keeping my hips/a** on ground static. That helps a ton. the other stretches I don't think help me as much... just feels relaxing haha

[Sevewils29]

Sounds like a decent plan that. I will look up some stretches and give them a go!!! As I was writing this watching PGA tour on sky sports, they had a section on golf fitness featuring Darren Clarke. Saying he's now lifting heavy weights under the instruction of his fitness coach to improve his swing! Then had the likes of Stenson, Quiros, Garcia etc all chipping in. Strength (not bulk) and flexibility were the recurring themes!!!

[Sevewils29]

Play golf usually Sunday (club comps) and Wednesday evenings (team matches) during the season. Would working out be advised on Mondays, Thursdays and Fridays then? Maybe incorporate stretching and cardio on Tuesdays and Saturdays? If this is the case, and I wanted to do deadlifts, bench presses, squats and cleans, which of the two would go best together on one day? Dead lifts and bench press maybe?

[kcpark87]

Sorry to respond so late - that sounds like a good plan. Another thing I like to do intensive workouts during the winter to accelerate strength growth. And, during the season, try to increase strength a bit slower (more of maintenance mode).