Overspeed Training

[seve1972]

[quote name='cota0429' timestamp='1394764854' post='8867595']
I started over speed training with a 115mph ss. 3 times per week. 3 reps on my knees, standing, happy gilmore style both directions. I was getting reading of 120-125 highest was 130mph. This was in a 6 week span. Previously I went from 105 to 115mph by incorporating power lifting into my workouts. Combine heavy DL, Squats, Bench movements and over speed training is what worked for me. I took some weeks off while traveling and I've noticed that my increases have diminished. So its something that has to be done at least 3 times per week to keep it constant.
[/quote]

We're you hitting balls with that reading?.....if so...results?? I liked your notion that this is something that you have continue to do...makes sense

[BobbieDollar]

lots of talk about heavy weight training. Not sure. Doesn't seem to be working for Tiger. If your weak or out of shape maybe initially I can see it but power is not speed and explosive speed is different from big power imo. Speed can be vey supple and soft. Its tricky, its not simple. Sadlowski certainly does not slow himself down with alot of weight work. Look at him. He even says repeatedly his distance is dependent on his wrist and forearms and the relaxation in the grip. You can do a test. Do a day of good weight work and then time your swing the very next day. It is likely to be slower by 5%. Maybe for some it works but even Winther from what I have read does not spend much time on heavy compound work. All kinds of other ways. Plyometics, rubber tubing, Draz weighted gloves, power golf system, the key I think is to address explosive speed. I think there might be psychological benefit at first from doing weight work, feeling stronger and thining your really getting something done, really working at something. People like to set goals and be busy. But developing explosive speed is a little different animal I think. I have heard that some longdrivers literally work up to taking 100s of dry swings a day as hard as possible. Not very dramatic but it is sports specific and it could be very effective in training neurological pathways. Swinging a heavy weight very,very slowly is not sports specific at all and in some cases at different levels can be counterproductive I think.

[kcpark87]

[quote name='BobbieDollar' timestamp='1395065968' post='8889151']
lots of talk about heavy weight training. Not sure. Doesn't seem to be working for Tiger. If your weak or out of shape maybe initially I can see it but power is not speed and explosive speed is different from big power imo. Speed can be vey supple and soft. Its tricky, its not simple. Sadlowski certainly does not slow himself down with alot of weight work. Look at him. He even says repeatedly his distance is dependent on his wrist and forearms and the relaxation in the grip. You can do a test. Do a day of good weight work and then time your swing the very next day. It is likely to be slower by 5%. Maybe for some it works but even Winther from what I have read does not spend much time on heavy compound work. All kinds of other ways. Plyometics, rubber tubing, Draz weighted gloves, power golf system, the key I think is to address explosive speed. I think there might be psychological benefit at first from doing weight work, feeling stronger and thining your really getting something done, really working at something. People like to set goals and be busy. But developing explosive speed is a little different animal I think. I have heard that some longdrivers literally work up to taking 100s of dry swings a day as hard as possible. Not very dramatic but it is sports specific and it could be very effective in training neurological pathways. Swinging a heavy weight very,very slowly is not sports specific at all and in some cases at different levels can be counterproductive I think.
[/quote]

i don't think there's a single PGA tour pro ranked in the top 20 that doesn't work out at the gym. I'd be shocked if they didn't

[kcguy2674]

what really works great is one of those alignment rods! just put a bunch of duct tape is what I put on it or whatever just to give you some feel! swing that as fast as you can it works perfect them I got a heavy swing trainer I swing as I alternate but for real thos alignment rods have the perfect flex and length just put some athletic tape on the grip end so you don't hurt your wrist ,been doing it for a month ss went up almost 10 mph with a lot of stretching of course....goodluck!!

[whiteretro]

saw the video of speed training where one is on his knees and swings shaft only as fast as possible from right to left and left to right

also have seen right handed and left handed side throws of 8# physioball into wall as fast and as hard as possible


does anyone have experience with these techniques?

[DLiver]

First of all, when it comes to increasing SS, the answer depends on where you are starting from. It takes a fair amount of strength to harness your swing speed and make solid contact. If you are younger and fit, then strength training won't help that much. If you are older and losing strength and flexibility, then strength training will help a great deal.

That said, there are big advantages to using the proven swing speed protocol of overspeed training. Hitting balls with drivers that are +-10% of the weight of your gamer will not only increase your SS, but also help you learn how to hit a ball while swinging hard. This is an important but often overlooked part of this kind of training. Every time I have done this training, my SS has increased dramatically. The only problem is that once I stop the training, by SS diminishes. So you have to keep at it.

[cmac1988]

If you hit balls at +10% of your gamer,,,would you just do hard swings at -10%? it might be hard to get the same set up at -10% any ideas ......but for the +10% i just added lead tape equally to heel toe and middle just swing it 3 sets of 6 ,,,,I never really hit balls at 10% but will give it a try,,,,

[oldschoolrocker]

Chiming in with a tip from an old guy on a cost effective way (cheap) of setting up clubs for overspeed training.
Now, first off I play predominantly real wood, so that's how I stumbled across my ah ha moment.
Took 3 drivers, removed the sole plates from 2. Left driver ones sole plate removed. Added weight under sole plate of driver two. Left driver three as is.
So, now I have a light, a heavy, and a standard club to use in my SS workouts. Start with my stretching routine, then
3 sets of 3-5 all out swings with
Light, then heavy, then standard, monitoring the speed on the standard swings.
Results have been outstanding.
Also, quit free weight workouts and went strictly to resistance bands for strength training.
Finish off with stretching routine at end of session.
At 60 years old am achieving the highest swingspeed of my life.
Depending on the day my low end is 5 mph more than when I started and on good days top out 15mph better.
From my POV this +/- % training works.

[hoganswing]

I have gone from 105 mph driver speed to averaging 118 mph swing speed. The distance increase is a lot of fun. How do you do it?

1. Strength training
2. Flexibility stretching mainly focusing on active stretches
3. Power training
4. Golf swing speed training

I wouldn't recommend anyone just doing speed training by itself because you would have a high chance of getting injured. And I would only recommend speed training about once a week because you need a long time to recover. The worst thing you can do is to overdo speed training. You'll get slower not faster.

I didn't hit balls when doing overspeed and underspeed training. I think that's a good idea however if you can do that because often our "practice" swings are different than our real swings at a golf ball. I had an overspeed and underspeed driver. My underspeed driver was simply a driver golf shaft with two golf balls on the end (I drilled through them) and some lead tape to get the driver up to about 15% lighter. I couldn't hit balls with this obviously. You also need a good way to measure swing speed. And every fast swing you do you should try and get faster than your last.

Hope this helps.

[DLiver]

[quote name='cmac1988' timestamp='1402841625' post='9499347']
If you hit balls at +10% of your gamer,,,would you just do hard swings at -10%? it might be hard to get the same set up at -10% any ideas ......but for the +10% i just added lead tape equally to heel toe and middle just swing it 3 sets of 6 ,,,,I never really hit balls at 10% but will give it a try,,,,
[/quote]

You swing as hard as you can on every swing. Studies have shown that even if you don't use the underweight/overweight technique, swinging hard a couple times a week will increase your swing speed--it just won't happen as quickly as with the underweight/overweight method.

There is another huge benefit to doing the speed training while hitting balls: you learn how to hit the ball solidly while swinging hard.

[whiteretro]

if you have 3 drivers - light(-15%) - normal - heavy(+15%)

is it best to go - 1. light - 3 sets of 5-8 swings
2. heavy - 3 sets of 5-8 swings
3. normal - 3 sets of 5-8 swings

or is there another preferred order?

best to use plastic balls/foam balls on a tee vs just swinging?

do you do speed training daily vs every other day vs?

comments about kneeling and swinging a gripped shaft - no head - back and forth as fast as possible - Dr. Greg Rose - TPI

[DLiver]

I get a baseline speed with my regular driver, the go heavy, light then regular again.

Every day is too much. Two to three times a week is plenty. Track your CHS and if you are noticeably slower than your last workout, then stop and take another day or two off. During your workout, if you see your speeds drop, then stop--you are done.

[cota0429]

[quote name='seve1972' timestamp='1394973133' post='8881751']
[quote name='cota0429' timestamp='1394764854' post='8867595']
I started over speed training with a 115mph ss. 3 times per week. 3 reps on my knees, standing, happy gilmore style both directions. I was getting reading of 120-125 highest was 130mph. This was in a 6 week span. Previously I went from 105 to 115mph by incorporating power lifting into my workouts. Combine heavy DL, Squats, Bench movements and over speed training is what worked for me. I took some weeks off while traveling and I've noticed that my increases have diminished. So its something that has to be done at least 3 times per week to keep it constant.
[/quote]

We're you hitting balls with that reading?.....if so...results?? I liked your notion that this is something that you have continue to do...makes sense
[/quote]

Sorry I didn't see this. No I wasn't. It was always kept my practice practice and training training. I actually would do this on days off from playing

[tyorke1]

I have two drivers one is 339grams the other is 329grams, can i just use these two and maybe swing an unheaded shaft.

[JustTheTips]

[quote name='tyorke1' timestamp='1424027891' post='10958229']
I have two drivers one is 339grams the other is 329grams, can i just use these two and maybe swing an unheaded shaft.
[/quote]

The best results are when the lighter club is 10% less and the heavier club is 10% more than your normal club. A shaft is normally like 100-120 gms (with grip) so that is too light. You could just put some wraps of duct tape on the bottom to get the weight up. If your normal driver is around 300gms 339 would be just about perfect.

[bongta029]

I just started DIY overspeed training. I have 3 clubs that weigh 330g(gamer), 330g, and 370g. I want to make a light weight club that's about 300g, would using a shaft and adding lead tape work?
also, which club do I use for one-handed training or knee-swing training?
Do I have to swing both ways in each set to count as 1 set?

[DLiver]

You really want to be hitting balls when you do the overspeed training if at all possible.

[whiteretro]

What is the best order for over speed - under speed training?

Heavy - light - regular?

Also, do over speed - under speed training 3x a week

Appreciate any help

[JackieMoon2]

I have been using speed chains for the last 3+ weeks and have seen an increase of about 11mph so far. I started at 97 and am currently around 108. I was told to mix in some overload / over speed training. I am not sure how I would do this as I am using the chains 3 days a week. I guess I could cut the chains out one day and do it then. I anybody has any experience with this I would greatly appreciate some advice.

[bongta029]

[quote name='JackieMoon2' timestamp='1426634934' post='11162817']
I have been using speed chains for the last 3+ weeks and have seen an increase of about 11mph so far. I started at 97 and am currently around 108. I was told to mix in some overload / over speed training. I am not sure how I would do this as I am using the chains 3 days a week. I guess I could cut the chains out one day and do it then. I anybody has any experience with this I would greatly appreciate some advice.
[/quote]what's speed chains? I guess I need to try that. I'm almost at 1 month of this training, but I don't see much gain from my training.

[JackieMoon2]

z2golf.com speed chains. Like any type of speed training you have to keep using it through the season. seems to be working.

[JustTheTips]

[quote name='JackieMoon2' timestamp='1426683460' post='11165465']
z2golf.com speed chains. Like any type of speed training you have to keep using it through the season. seems to be working.
[/quote]

Are you swinging these on grass? I have thought about them but I wonder how bad they will tear up my yard.

[JackieMoon2]

I have been swinging them on a piece of carpet in the warehouse I work at. Once it gets a little warmer out I will try it in the grass. The grass is supposed to add some resistance which is needed in my opinion.