SuperSpeed Golf training system

[03SMURF]

My kneeling dominant green PR is 81% of my standing dominant green PR. My largest increase in speed came after a few weeks of doing the protocol with kneeling swings. Kneeling swings are important IMO.

[yellowballs]

Two questions regarding speed training while on knees:

 

1) Does anyone find it uncomfortable on lower back? Specifically right side lumbar for right handed golfer.

2) How close can you get to max speed when standing?

 

1) Only if I am swinging with poor form (goat hump).

2) Please elaborate, because standing is only way to get you max speed. Sure aren't getting it kneeling.

I mean, if your max speed when standing is 100mph, how close can you get to that when swinging from knees? Also, I didn't think it would be possible to goat hump swinging from the knees because I thought hips were removed from the equation in this position. Wrong?

 

OK, I understand now. I was very confused. I do a different "program". I don't swing from the knees as I see no value in it. I basically swing my heavy weighted club (home made for those that are new in this thread) until I am warmed up. Then I let loose with it a bunch of times with no ball in front of me. Then I swing and try and hit a foam ball several times. Then I swing my driver hard as I can with a real ball and use Skytrak and such to measure ball speed and trajectory.

 

If I were to guess, I would guess 75% of max speed is realistic from the knees. I would imagine it is different for everyone though because most of use just don't practice that and it takes some time to get as efficient as possible swinging that way, then it could be perhaps consitently compared to your full golf swing.

 

I would imagine you can still goat hump while swinging from your knees. If your tendancy is to swing too steeply, or drop the club way inside or perhaps something else, you will have to react to shallow out that club in order to not hit the ground. My rule of thumb, if my back hurts, I am doing it wrong. When I have a range session and my back doesn't hurt, I know I was swinging much better. This is specific to me, and might not be true for you. Just something to ponder.

 

EDIT: I am sorry, I just now noticed you did mention "swinging from knees in your initial post" . I shall now go and hit very large ball bearings with my driver for 30 minutes as punishment lol.

Ha! No worries. I don't want you to break your driver. Thanks for sharing what works for you. I do find it interesting that you don't see value in swinging from your knees.

[yellowballs]

I don't do the knees swings anymore. Just standing and step - both sides. No loss of speed. Swinging high teens. Probably topped out for my swing and flexibility levels. If you want an easy way to swing faster, become more flexible.

Any specific areas you think getting more flexible is helpful? Hips? Upper back? Everywhere?

 

I know you weren't asking me but I thought I would just share my thoughts on this. I have found that I have become extremely flexible (golf swing wise), just hitting year round. It helps maintain range of motion for me. I have naturally obtained more wrist flexibility, shoulder turn flexibilty, and hip flexibility. I personally have been purposfully been trying to lengthen my swing and get used to it. I have been self teaching myself for years and very oddly, I have developed a very bubba-esque type swing. More and more upright, stronger and stronger grip, faster and faster hips, more and more past parallel. I have even had to buy different clubs to better suit my current swing (clubs bent upright).

 

My point is, it should happen naturally if you just swing regularily, year round. No need to purposefully stretch as well as swing the club often. If you do, kudos to you, but I always like killing 2 birds with one stone.

I see your point. If I lived in a 12 month warm weather locale I would, but I do hit the pause button during a 3 month winter. Also, I have below average flexibility so I need extra credit.

[yellowballs]

My kneeling dominant green PR is 81% of my standing dominant green PR. My largest increase in speed came after a few weeks of doing the protocol with kneeling swings. Kneeling swings are important IMO.

Interesting. You have a bigger gap between kneeling vs. standing. With my driver I can swing 98 from knees, but have trouble breaking 110 standing. Wonder if that means I don't use my lower body enough to generate speed?

[David69]

Kneeling I find, forces you to take the lower body out of the swing. It makes you rotate your shoulders and torso - which is a big flexibility problem for a lot of people. It shows you how fast your arms and wrists are in the swing. So as a practice it is probably a good thing to at least do a few weeks of knee work and disregard the speed element. Just swing fast and rotate torso. But I've been swinging these clubs a few years now and for me, I see no real additional benefit anymore and I get the same results regardless in half the time. I usually swing the clubs 2x week and after a pretty hard cardio/ weight routine so I am already sweating when I do the protocol. I sort of feel like I am in a maintenance phase as I don't really see any more speed gains for me other than the odd swing in the high 120's. Mostly I'm around 115-118 and I'm fine with it. I can swing slow and controlled at around 105-108 and feel pretty safe as far as controlling the ball in play. As an experiment I'll do some knee work this week and see if there are any gains.

[yellowballs]

Kneeling I find, forces you to take the lower body out of the swing. It makes you rotate your shoulders and torso - which is a big flexibility problem for a lot of people. It shows you how fast your arms and wrists are in the swing. So as a practice it is probably a good thing to at least do a few weeks of knee work and disregard the speed element. Just swing fast and rotate torso. But I've been swinging these clubs a few years now and for me, I see no real additional benefit anymore and I get the same results regardless in half the time. I usually swing the clubs 2x week and after a pretty hard cardio/ weight routine so I am already sweating when I do the protocol. I sort of feel like I am in a maintenance phase as I don't really see any more speed gains for me other than the odd swing in the high 120's. Mostly I'm around 115-118 and I'm fine with it. I can swing slow and controlled at around 105-108 and feel pretty safe as far as controlling the ball in play. As an experiment I'll do some knee work this week and see if there are any gains.

I'd be in maintenance mode too if I was were you are (115-118). I'm at 105-108 and goal is to get to 115. Swung from my knees for the first time yesterday and got to 98 which is close to my max speed. This leads to me think that perhaps I'm not using my lower body correctly to generate speed when standing.

[Rosco1216]

Does anyone know how much each respective head weight is for these? I have so many old driver shafts lying around I wanted to attempt to build my own DIY set.

[trumb1mj1]

Does anyone know how much each respective head weight is for these? I have so many old driver shafts lying around I wanted to attempt to build my own DIY set.

 

They have the specs of the total weight on their site:

Green “Light” Club 45″ 255 Grams

Blue “Medium” Club 45″ 290 Grams

Red “Heavy” Club 45″ 335 Grams

 

So I'd weight your shafts and add weight to match.

[flushem]

Kneeling I find, forces you to take the lower body out of the swing. It makes you rotate your shoulders and torso - which is a big flexibility problem for a lot of people. It shows you how fast your arms and wrists are in the swing. So as a practice it is probably a good thing to at least do a few weeks of knee work and disregard the speed element. Just swing fast and rotate torso. But I've been swinging these clubs a few years now and for me, I see no real additional benefit anymore and I get the same results regardless in half the time. I usually swing the clubs 2x week and after a pretty hard cardio/ weight routine so I am already sweating when I do the protocol. I sort of feel like I am in a maintenance phase as I don't really see any more speed gains for me other than the odd swing in the high 120's. Mostly I'm around 115-118 and I'm fine with it. I can swing slow and controlled at around 105-108 and feel pretty safe as far as controlling the ball in play. As an experiment I'll do some knee work this week and see if there are any gains.

I'd be in maintenance mode too if I was were you are (115-118). I'm at 105-108 and goal is to get to 115. Swung from my knees for the first time yesterday and got to 98 which is close to my max speed. This leads to me think that perhaps I'm not using my lower body correctly to generate speed when standing.

 

I think I posted this a while ago. Please refer to video to learn the purpose of Kneel-down swing.

 

 

It helped me to get over a plateau tremendously.

[yellowballs]

Kneeling I find, forces you to take the lower body out of the swing. It makes you rotate your shoulders and torso - which is a big flexibility problem for a lot of people. It shows you how fast your arms and wrists are in the swing. So as a practice it is probably a good thing to at least do a few weeks of knee work and disregard the speed element. Just swing fast and rotate torso. But I've been swinging these clubs a few years now and for me, I see no real additional benefit anymore and I get the same results regardless in half the time. I usually swing the clubs 2x week and after a pretty hard cardio/ weight routine so I am already sweating when I do the protocol. I sort of feel like I am in a maintenance phase as I don't really see any more speed gains for me other than the odd swing in the high 120's. Mostly I'm around 115-118 and I'm fine with it. I can swing slow and controlled at around 105-108 and feel pretty safe as far as controlling the ball in play. As an experiment I'll do some knee work this week and see if there are any gains.

I'd be in maintenance mode too if I was were you are (115-118). I'm at 105-108 and goal is to get to 115. Swung from my knees for the first time yesterday and got to 98 which is close to my max speed. This leads to me think that perhaps I'm not using my lower body correctly to generate speed when standing.

I think I posted this a while ago. Please refer to video to learn the purpose of Kneel-down swing.

It helped me to get over a plateau tremendously.

How so? By helping you engage your abs?

[flushem]

Kneeling I find, forces you to take the lower body out of the swing. It makes you rotate your shoulders and torso - which is a big flexibility problem for a lot of people. It shows you how fast your arms and wrists are in the swing. So as a practice it is probably a good thing to at least do a few weeks of knee work and disregard the speed element. Just swing fast and rotate torso. But I've been swinging these clubs a few years now and for me, I see no real additional benefit anymore and I get the same results regardless in half the time. I usually swing the clubs 2x week and after a pretty hard cardio/ weight routine so I am already sweating when I do the protocol. I sort of feel like I am in a maintenance phase as I don't really see any more speed gains for me other than the odd swing in the high 120's. Mostly I'm around 115-118 and I'm fine with it. I can swing slow and controlled at around 105-108 and feel pretty safe as far as controlling the ball in play. As an experiment I'll do some knee work this week and see if there are any gains.

I'd be in maintenance mode too if I was were you are (115-118). I'm at 105-108 and goal is to get to 115. Swung from my knees for the first time yesterday and got to 98 which is close to my max speed. This leads to me think that perhaps I'm not using my lower body correctly to generate speed when standing.

I think I posted this a while ago. Please refer to video to learn the purpose of Kneel-down swing.

It helped me to get over a plateau tremendously.

How so? By helping you engage your abs?

 

Yes. By rotating abs to initiate the downswing, now I can swing way faster and more consistent. Even with a bad miss hit, ball travels relatively far. I suggest you tap into Top Speed by Clay as well.

[yellowballs]

Kneeling I find, forces you to take the lower body out of the swing. It makes you rotate your shoulders and torso - which is a big flexibility problem for a lot of people. It shows you how fast your arms and wrists are in the swing. So as a practice it is probably a good thing to at least do a few weeks of knee work and disregard the speed element. Just swing fast and rotate torso. But I've been swinging these clubs a few years now and for me, I see no real additional benefit anymore and I get the same results regardless in half the time. I usually swing the clubs 2x week and after a pretty hard cardio/ weight routine so I am already sweating when I do the protocol. I sort of feel like I am in a maintenance phase as I don't really see any more speed gains for me other than the odd swing in the high 120's. Mostly I'm around 115-118 and I'm fine with it. I can swing slow and controlled at around 105-108 and feel pretty safe as far as controlling the ball in play. As an experiment I'll do some knee work this week and see if there are any gains.

I'd be in maintenance mode too if I was were you are (115-118). I'm at 105-108 and goal is to get to 115. Swung from my knees for the first time yesterday and got to 98 which is close to my max speed. This leads to me think that perhaps I'm not using my lower body correctly to generate speed when standing.

I think I posted this a while ago. Please refer to video to learn the purpose of Kneel-down swing.

It helped me to get over a plateau tremendously.

How so? By helping you engage your abs?

 

Yes. By rotating abs to initiate the downswing, now I can swing way faster and more consistent. Even with a bad miss hit, ball travels relatively far. I suggest you tap into Top Speed by Clay as well.

I've watched several of his Youtube videos.

[flushem]

I watch his videos on daily basis to brainwash(?) myself. so much that it gets in me subconsciously. I watched all Aimee's driving videos first. Then I moved onto Top Speed.

[yellowballs]

I watch his videos on daily basis to brainwash(?) myself. so much that it gets in me subconsciously. I watched all Aimee's driving videos first. Then I moved onto Top Speed.

Hope it's working for ya.

[bongta029]

I have been getting 122-127mph with my green shaft and up to 112mph on my driver. I'm still using stiff shaft, so I'm looking at some x flex shafts to try. What are some good one to try? I currently have diamana blueboard and whiteboard stiff shafts.

[linkerpan]

So I hate the clanking of clubs or anything in my bag. I was wondering how to protect the SS clubs when I remembered someone gave my puppy a set of boots for winter that I never put in use. They fit fantastic:

 

[flanmou]

Anyone else find that their step-change swing is not faster than their standing swing? My mechanics are pretty good, and I average 118mph (red) standing and 117mph (red) step-change.

[swizbeatz]

Anyone else find that their step-change swing is not faster than their standing swing? My mechanics are pretty good, and I average 118mph (red) standing and 117mph (red) step-change.

 

Nope, step should be faster!

[Pomps]

Anyone else find that their step-change swing is not faster than their standing swing? My mechanics are pretty good, and I average 118mph (red) standing and 117mph (red) step-change.

 

Yes same thing. Mine are close.Here are the averages of the session i did today.

 

Avg Standing/avg step change

 

Green righty: 135/135

Green lefty: 129/128

Blue righty: 130/127

Blue lefty: 121/122

Red righty: 123/120

Red lefty: 113/115

 

I have a couple sessions left in level 1 protocol.

 

The thing that is surprising to me is I’ve still seen gains, although slightly not as quickly because I have been as consistent with the routines. The strange thing is the righty knee swings have continued to gain as have the left standing and step change but the lefty knee swings for all three weights have dropped a few mph in recent sessions. Anyone else experiencing this?

 

[bongta029]

here are my stats for now. It definitely got faster, but i just cant get to 130mph range.

[flushem]

https://www.youtube.com/playlist?list=PLTDbpaACf7Wx9B71FgZuLK0cg_7QFgZKX

[djamhour]

here are my stats for now. It definitely got faster, but i just cant get to 130mph range.

 

Average of 10 mph in 1 month?! That’s awesome, did you notice 10Mph in your driver too?

[djamhour]

I’m thinking about using these but my issue is my swing form needs a lot of work. I want to get that fixed and become comfortable with it before adding these trainers. Would you agree or just go ahead and use them while adjusting form along the way?

[bongta029]

here are my stats for now. It definitely got faster, but i just cant get to 130mph range.

 

Average of 10 mph in 1 month?! Thats awesome, did you notice 10Mph in your driver too?

I got up to 109mph during my round after almost 1 month of training and had 300yd drive the same day. My avg ss was 95-105mph before so it defintely got faster.

[djamhour]

here are my stats for now. It definitely got faster, but i just cant get to 130mph range.

 

Average of 10 mph in 1 month?! Thats awesome, did you notice 10Mph in your driver too?

I got up to 109mph during my round after almost 1 month of training and had 300yd drive the same day. My avg ss was 95-105mph before so it defintely got faster.

 

That’s awesome, great improvement! I believe I’m near that range you mentioned of range 100. Did all you add during that month was this SS program as recommended ?

[bongta029]

here are my stats for now. It definitely got faster, but i just cant get to 130mph range.

 

Average of 10 mph in 1 month?! Thats awesome, did you notice 10Mph in your driver too?

I got up to 109mph during my round after almost 1 month of training and had 300yd drive the same day. My avg ss was 95-105mph before so it defintely got faster.

 

That’s awesome, great improvement! I believe I’m near that range you mentioned of range 100. Did all you add during that month was this SS program as recommended ?

Yup just ss program 3 times a week.

[flushem]

I’m thinking about using these but my issue is my swing form needs a lot of work. I want to get that fixed and become comfortable with it before adding these trainers. Would you agree or just go ahead and use them while adjusting form along the way?

 

I would recommend ssg along with lesson and workout (strongly encouraged) to generate and maintain faster swing speed.

[harpua728]

I’m thinking about using these but my issue is my swing form needs a lot of work. I want to get that fixed and become comfortable with it before adding these trainers. Would you agree or just go ahead and use them while adjusting form along the way?

 

I would recommend ssg along with lesson and workout (strongly encouraged) to generate and maintain faster swing speed.

 

What at home workouts are best to increase swing speed?

[flushem]

I’m thinking about using these but my issue is my swing form needs a lot of work. I want to get that fixed and become comfortable with it before adding these trainers. Would you agree or just go ahead and use them while adjusting form along the way?

 

I would recommend ssg along with lesson and workout (strongly encouraged) to generate and maintain faster swing speed.

 

What at home workouts are best to increase swing speed?

 

here is my workout rotation schedule

 

at every workout session,

 

1. the SSG warm-up,

 

2. cardio (at least 30 min)

 

3. Day 1. Abs,

Day 2. Golf Workout,

Day 3. BeachBody Power 90 Circuit (arms & shoulder)

 

4. Post-workout Stretch,

 

But on Sunday, I go through 1 hour P90X Stretch.

 

If this is too overwhelming, I would recommend the followings every other day. Totally doable in your living room.

• SSG warm-up
  
• Day 2 Golf Workout
  
• the Post-workout Stretch
  

[Ray Jackson]

Breakthrough today - hit 108.5 with my actual driver after doing a superspeed routine. Started at 100-101 last year. Was religious about 3x a week when I started but slacked off for a while and now back into it for a couple of weeks. Started deadlifting with my TPI trainer as well and focus on hip flexibility.

 

All coming together now :)

 

Goal is to get to 110mph which would be awesome for my 5'10 and 150lb 45 yr old body.