Speed Training

[Longdriver295]

I'm wanting to gain some club head and ball speed. My driver is right around 90-92. I would love to get up in the high 90s at the least. Now I am almost 50yo and have a bad back but I still feel like I could gain some speed and distance. Also I'm a decent player 6hcp just want more distance especially driver. 

 

What would be the best speed Training System to Use to help me achieve this? I'm thinking about getting the PRGR monitor so I can see my numbers at home into my net. 

[Trippels]

1. Get more physically fit.

2. Improve swing.

3. Hit 25-50 drives as hard as you can 2-4 times a week, use the PRGR to check club/ball speed.

 

That's the fundamentals

[CoreyW1369]

I listened to a podcast I think was posted here about such things. The few keys mentioned which strongly correlated with swing speed were: 20-30 all out swings with normal driver and swing speed monitor a few times a week, pushing strength (push-ups, bench press etc.), and squat strength. They further said that medicine ball throws, overspeed training, etc. didn't really translate into measurable gains. 

 

 

Edited April 21, 2023 by Golf_Goof

[BabyCarrot]

I recently started doing 3x10 fast swings in my backyard twice a week. Do 10 as fast as comfortably possible, rest 2-3 mins, then again. This is my cool down after my workout. 

[Longdriver295]

4 hours ago, BabyCarrot said:

I recently started doing 3x10 fast swings in my backyard twice a week. Do 10 as fast as comfortably possible, rest 2-3 mins, then again. This is my cool down after my workout. 

Hitting balls or just swinging?

[BabyCarrot]

Just now, Longdriver295 said:

Hitting balls or just swinging?

Just swinging

[Longdriver295]

33 minutes ago, BabyCarrot said:

Just swinging

So do you use a Speed Monitor of any kind?

[BabyCarrot]

I have a Zepp. Used it in my last session. Saw an improvement in swing speed. My local range has top tracer and have been seeing ball speed improvements. Overall, you just have to start a routine, get your repetitions in and trust that little improvements will come out on the course.

[puresurfr]

I use a combination of weight training ( weight room ) and speed training ( Stack or Rypstick ) and balance and band work ( Golfforever ).

 

I think the most useful is the golf forever and that is complemented by doing some speed work.  

[bluedot]

For ANY golfer to swing faster, he must first figure out what currently limits his swing speed.  It is possible that all he needs to do is simply learn to swing faster thru “speed training”, but it really isn’t likely that most of us will find our biggest and most permanent speed gains through practicing swinging faster. 
 

In descending order of likelihood for limiting swing speed:

Could be technique.  Could be mobility.  Could be flexibility. Could be equipment. Could be strength. Could be a combination of these.

 

Just trying to learn to swing faster is low hanging fruit for a small percentage of really good players.  But it’s not beneficial for most, rarely permanent, and, depending on the protocols and your fitness, a potential recipe for injury.

 

[Longdriver295]

2 hours ago, bluedot said:

For ANY golfer to swing faster, he must first figure out what currently limits his swing speed.  It is possible that all he needs to do is simply learn to swing faster thru “speed training”, but it really isn’t likely that most of us will find our biggest and most permanent speed gains through practicing swinging faster. 
 

In descending order of likelihood for limiting swing speed:

Could be technique.  Could be mobility.  Could be flexibility. Could be equipment. Could be strength. Could be a combination of these.

 

Just trying to learn to swing faster is low hanging fruit for a small percentage of really good players.  But it’s not beneficial for most, rarely permanent, and, depending on the protocols and your fitness, a potential recipe for injury.

 

And I could agree with this no problem. I swing pretty comfortably considering my back issues. I'm usually in that 240-250yd range which I could play all day long and play well because I'm good at other areas of my game. I'm a 6 hcp with no more distance than that off the Tee. But I feel as though I could get to that 265 mark with just a few more MPH Without causing any issues. 

[getitdaily]

Take it for what it's worth..

 

Speed training is not your path. The stuff you can do to gain speed will exacerbate your back issues. Most of the weight training things you can do will exacerbate your back issues.

 

You should focus on mobility and strengthening the muscles that will help stabilize your back.

 

Outside that...improve your swing. 

[ChipStrokes]

22 minutes ago, getitdaily said:

Most of the weight training things you can do will exacerbate your back issues.

strength training correctly will never cause back issues. 

[Longdriver295]

25 minutes ago, getitdaily said:

Take it for what it's worth..

 

Speed training is not your path. The stuff you can do to gain speed will exacerbate your back issues. Most of the weight training things you can do will exacerbate your back issues.

 

You should focus on mobility and strengthening the muscles that will help stabilize your back.

 

Outside that...improve your swing. 

I will say this, it's the golfing that makes my back feel it's best, due to the golf keeping it loose. It's when I stop playing and tighten back up is when it gets me. When I get done playing and sit down that it gets rough. 

[getitdaily]

1 hour ago, ChipStrokes said:

strength training correctly will never cause back issues. 

Golf swings done correctly will never lead to bad shots. 

[ChipStrokes]

1 minute ago, getitdaily said:

Golf swings done correctly will never lead to bad shots. 

there are a lot of external forces that make that statement less than absolutely true. 

[getitdaily]

18 minutes ago, ChipStrokes said:

there are a lot of external forces that make that statement less than absolutely true. 

Lol.

[ChipStrokes]

3 minutes ago, getitdaily said:

Lol.

same. 

[pgetzen]

I did the superspeed training the way they tell you to do it, and I definitely gained speed.  But I also lost control of the ball hitting the face where I wanted it to.  So not sure ball went any further (higher swing speed, worse smash factor could have just meant the same ball speed).  Not sure what the answer is, so would love to hear others’ opinions, but holy grail would be better swing speed with same quality strike

[Righty to Lefty]

The quick and dirty  explanation is to hit balls with your non dominant side and that is because your backswing for the non dominant side will be the through swing for the other and vice versa. In essence you have to speed up the speed of your backswing in order to even have the potential to gain speed on your dominant side, and the fastest way to do that is by hitting ball with your nondominant side.  The more coordination you gain on your non dominant side, the more speed you will produce on your dominant side.

 

I became aware of  this mainly because I played both right and left handed and have a 105 driver swing speed right handed and a 129 mph swing speed lefty and I always noticed that as my righty swing would get tight that my lefty swing became more powerful and so I always incorporate some right handed work in to make sure to maintain the balance in the body. 

 

Of course a fitness and mobility regiment with help to develop stability in the legs and core to ensure a much energy as possible is passed onward to the club head and into the ball so it has its place in the pecking order but in and of itself doesn't make you faster, more so it gives stability to make the force you create transfer efficiently. And  finally, genetically some people are faster than others but there is no reason that each player shouldn't try to maximize their playing speed and try to find their peak performance so best of luck on your journey. 

[Longdriver295]

49 minutes ago, Righty to Lefty said:

The quick and dirty  explanation is to hit balls with your non dominant side and that is because your backswing for the non dominant side will be the through swing for the other and vice versa. In essence you have to speed up the speed of your backswing in order to even have the potential to gain speed on your dominant side, and the fastest way to do that is by hitting ball with your nondominant side.  The more coordination you gain on your non dominant side, the more speed you will produce on your dominant side.

 

I became aware of  this mainly because I played both right and left handed and have a 105 driver swing speed right handed and a 129 mph swing speed lefty and I always noticed that as my righty swing would get tight that my lefty swing became more powerful and so I always incorporate some right handed work in to make sure to maintain the balance in the body. 

 

Of course a fitness and mobility regiment with help to develop stability in the legs and core to ensure a much energy as possible is passed onward to the club head and into the ball so it has its place in the pecking order but in and of itself doesn't make you faster, more so it gives stability to make the force you create transfer efficiently. And  finally, genetically some people are faster than others but there is no reason that each player shouldn't try to maximize their playing speed and try to find their peak performance so best of luck on your journey. 

Control with driver is one thing I do have now at around 92mph. I'm in that 240-250 total range but it's usually right down center of fairways. I don't miss many. For me honestly I'd like only around a few more mph to put me in that 250-260 range so I don't lose any control. I'm not one that's wanting to go from 92mph to 115mph because that would cause me to probably never hit a fairway and that's what I don't want. If I could get to that 96-97mph range where my totals are around 260 I'd play that all day long and never look back. As I said earlier every other part of my game is good, I'm good iron player and putt well. I just lack driver distance. 

[Albatross Dreamer]

5 hours ago, getitdaily said:

Take it for what it's worth..

 

Speed training is not your path. The stuff you can do to gain speed will exacerbate your back issues. Most of the weight training things you can do will exacerbate your back issues.

 

You should focus on mobility and strengthening the muscles that will help stabilize your back.

 

Outside that...improve your swing. 

Gonna have to disagree with that. In fact, weight/strength training is probably the #1 thing he could do to help reduce the chance of future back injuries. Weight training correctly would be a net benefit to his back health, while golf would be a net negative (even if it's small) no matter how good form is. Doesn't mean he shouldn't golf, but IMO his best plan of attack would be to get his back/core/rest of body as strong as possible (within reason-doesn't need to be a powerlifter), proper mobility in the hips and t-spine especially, and his swing good enough that there's no additional stress on it beyond what is baked into the cake of the golf swing for everybody.

[FormerBigDaddy]

If I were you I’d do 3 things.

 

1. Build some base strength by doing a full body resistance training program at least 3 days a week. Don’t ignore legs. 
 

2. Work on some mobility. You can do with with your gym days. Hip flexibility, etc. I like to do a lot of cable rotations and trunk rotations along with anti rotational exercises. This will help increase shoulder turn but also build the core you need to add more speed. 
 

3. Don’t listen to anyone who says you aren’t a candidate for speed training. Doing the above 2 things will help you but speed training will set it off. I use the Superspeed golf sticks and have gained an average of 7-8 mph in the last 4.5 months. I was already doing the above things… the speed training added 20 yds of carry to my game.
 

Having almost 2 less clubs in to greens this year is a game changer. And really it’s almost 3 clubs since my irons are about a club longer than last year as well. 

Edited April 23, 2023 by FormerBigDaddy

[Righty to Lefty]

20 hours ago, Longdriver295 said:

Control with driver is one thing I do have now at around 92mph. I'm in that 240-250 total range but it's usually right down center of fairways. I don't miss many. For me honestly I'd like only around a few more mph to put me in that 250-260 range so I don't lose any control. I'm not one that's wanting to go from 92mph to 115mph because that would cause me to probably never hit a fairway and that's what I don't want. If I could get to that 96-97mph range where my totals are around 260 I'd play that all day long and never look back. As I said earlier every other part of my game is good, I'm good iron player and putt well. I just lack driver distance. 

Right on and I see where you are coming from as speed is a gift and a curse really and if you gain even 10 or 15 mph of playing speed you will likely have to completely relearn the game because everything will be traveling further and the windows that you hit into will become narrower and narrower.  Everything from the simplest short game shot to full out driver will have to be recalibrated and trusted and this is quite a process to go through.  The game is simply harder the more speed that you posses because the level of precision required to keep the ball on the planet is higher.  

 

If you are looking to gain a lasting 10 or 20 yards I bet this could be achieved within a few months if you hit golf balls left handed, as I am assuming you are right handed, or if you are in the gym you do some cable work with your non dominant side.  Swinging the club on air is not going to cut it though because the part that creates the imbalance in the first place the pressure created when the club strikes the ball and then the ground.  For a couple shots it doesn't seem like much but it adds up over time I assure you and that is precisely why the muscle imbalance occurs.  Hitting balls with your non dominant side alone would give you 10 to 15 yards of extra carry and it will also help you maintain it because your body will be in better balance.  

[phizzy30]

On 4/21/2023 at 7:08 AM, Trippels said:

1. Get more physically fit.

2. Improve swing.

3. Hit 25-50 drives as hard as you can 2-4 times a week, use the PRGR to check club/ball speed.

 

That's the fundamentals

You beat me to it.  I'd like to add that doing plyometrics and Olympic lifts specifically along with the strength training will yield the best results. 

[ChipStrokes]

4 minutes ago, phizzy30 said:

You beat me to it.  I'd like to add that doing plyometrics and Olympic lifts specifically along with the strength training will yield the best results. 

yup. 

 

it’s not rocket science people!!

[Longdriver295]

I have a weight machine and some kettle bells, Does anyone have a link or anything to some things I do with this equipment? 

[CSagan]

17 minutes ago, Longdriver295 said:

I have a weight machine and some kettle bells, Does anyone have a link or anything to some things I do with this equipment? 

 

 

[Chip2win]

PLEASE STOP!  I am in my 50's with a sore back and slightly declining swing speed.  (I'm also a 6 hdcp. at the moment.) I know EXACTLY what you are going through.  According to an orthopedic surgeon friend of mine, you MUST get rid of the inflammation.  My back doesn't hurt when I play either, but I know I'm going to pay for it later.  Yes, the stiffness and soreness is the worst after sitting.  My friend recommended taking a month off and consistently taking anti-inflammatory medication.  Swing fast without hitting a ball puts a lot of stress on the back.  It's really hard to lift weights without using your back (and increasing the inflammation.) Fix the back first, then tackle the swing speed problem.  If you don't do it in this order, you won't need to worry about your speed.  It will be zero, because you won't be able to play anymore.

[ChipStrokes]

4 minutes ago, Chip2win said:

PLEASE STOP!  I am in my 50's with a sore back and slightly declining swing speed.  (I'm also a 6 hdcp. at the moment.) I know EXACTLY what you are going through.  According to an orthopedic surgeon friend of mine, you MUST get rid of the inflammation.  My back doesn't hurt when I play either, but I know I'm going to pay for it later.  Yes, the stiffness and soreness is the worst after sitting.  My friend recommended taking a month off and consistently taking anti-inflammatory medication.  Swing fast without hitting a ball puts a lot of stress on the back.  It's really hard to lift weights without using your back (and increasing the inflammation.) Fix the back first, then tackle the swing speed problem.  If you don't do it in this order, you won't need to worry about your speed.  It will be zero, because you won't be able to play anymore.

“stop moving and take medicine” is the backbone (no pun intended) of the american healthcare system and is possibly the worst advice anyone can give to someone who is actually trying to get better.