The Stack System

[bcflyguy1]

Weather turned much cooler here so had some trouble elevating core temp. during my FSS workout this afternoon. Still can’t crack the 112 plateau at 195 but we press on. Did see some fun stuff out of the 3 wood and driver following the workout, though.

 

 

Edited March 20 by bcflyguy1

[Jlocke22]

On 3/19/2024 at 11:52 PM, bcflyguy1 said:

Weather turned much cooler here so had some trouble elevating core temp. during my FSS workout this afternoon. Still can’t crack the 112 plateau at 195 but we press on. Did see some fun stuff out of the 3 wood and driver following the workout, though.

 

 

Driver is dialed in! 

[bcflyguy1]

3 minutes ago, Jlocke22 said:

Driver is dialed in! 

Splitting hairs but I'd love the spin range to be just a touch higher on both, but they might actually be there when I have Chrome Tour X in the loop. This data was with Strata range balls at my club.

[Jlocke22]

Weather is still not great in Michigan. Moving on to Phase 4 of this program of Full Speed Spectrum. Interested to see what it recommends next as it seems I am finally catching up percentile wise on the smaller weights and hitting numbers I have never been close to in the past (only took taking Full Speed Spectrum 3 times haha) 

 

It seems adding in the weighted balls/TPI throwing protocol in warmup + addition of some grip strength work has helped take me to a new floor in e-speed. 

[bcflyguy1]

Don't have a screen grab, but I'm bumping up against my impenetrable "sound barrier" of 112 at 195 again. Been stuck on 112 for 6 sessions straight and counting. Last one was yesterday and the 5 195 swings went 112, 113, 112, 113, 112. Grrrrr...

Edited March 26 by bcflyguy1

[dcmidnight]

So today was my first session with the new Stack radar. It's definitely a slimmer unit than the PRGR but clearly built on the same platform. Really easy to setup in the app.

 

Started using it and it's almost instantaneous in terms of the app reading it, really impressed. Definitely speeds up a session when you don't have to stop every three swings to manually enter one.

 

It's not cheap but imo it brings a pretty big benefit to the table to make it worth the cost.

[70sinsight]

On 3/26/2024 at 2:31 PM, bcflyguy1 said:

Don't have a screen grab, but I'm bumping up against my impenetrable "sound barrier" of 112 at 195 again. Been stuck on 112 for 6 sessions straight and counting. Last one was yesterday and the 5 195 swings went 112, 113, 112, 113, 112. Grrrrr...

The worst for me is when I always seem to start out at 114 or 115 first swing and then it goes back down. I'm always faster the second set than the third and fourth, especially during phase 4

 

[Djmc25]

Anyone dealt w some wrist pain during Stack? 5 sessions in and feeling a little tender after one of my last swings tonight. Nothing major but just some random pain. I’ll prob just push the rest days to 3-4 and reevaluate. Didn’t know if this was common. 
 

great results so far tho. I was routinely carrying my 4iron 230 and seeing 115 CHS on my PRGR the other day, both definitely on the higher end of normal / PRs. The height on my 4 irons was sick. 

Edited March 28 by Djmc25

[doctor220]

On 3/26/2024 at 3:31 PM, bcflyguy1 said:

Don't have a screen grab, but I'm bumping up against my impenetrable "sound barrier" of 112 at 195 again. Been stuck on 112 for 6 sessions straight and counting. Last one was yesterday and the 5 195 swings went 112, 113, 112, 113, 112. Grrrrr...

Hah lots of pressure on the 5th swing and get the tiebreaker. I may or may not have done a few retries to get over the hump 

[Sbush22]

12 hours ago, Djmc25 said:

Anyone dealt w some wrist pain during Stack? 5 sessions in and feeling a little tender after one of my last swings tonight. Nothing major but just some random pain. I’ll prob just push the rest days to 3-4 and reevaluate. Didn’t know if this was common. 
 

great results so far tho. I was routinely carrying my 4iron 230 and seeing 115 CHS on my PRGR the other day, both definitely on the higher end of normal / PRs. The height on my 4 irons was sick. 

I have. Like you, nothing major but some irritation in my left wrist on the thumb side. I finally committed to strengthening that area. I work on wrist/forearm/grip strength almost every day now and have noticed some improvement after only a couple weeks. I’ve been using one of these gyro balls. Just takes a few minutes a day. 
 

https://a.co/d/3SdKKGQ

[Djmc25]

8 minutes ago, Sbush22 said:

I have. Like you, nothing major but some irritation in my left wrist on the thumb side. I finally committed to strengthening that area. I work on wrist/forearm/grip strength almost every day now and have noticed some improvement after only a couple weeks. I’ve been using one of these gyro balls. Just takes a few minutes a day. 
 

https://a.co/d/3SdKKGQ

Sweet! Just ordered one. I’ve always dealt w some left wrist issues during CrossFit / lifting etc too. Hopefully this helps clear it up. I may wear a soft brace during stack sessions too. 
 

thanks!

[70sinsight]

This is more for the folks in the beginning of the thread that were dubious if the app updates based on results. I finished my foundations and the next recommended program was to do foundations again. I went on vacation for 5 days. I opened the app today to start my new round, and had the message that the app now recommends Full Speed Spectrum, so something is going on behind the scenes. 

[bcflyguy1]

Big day today; the “sound barrier” of 112 at 195g that I’ve been bumping up against for 18 months finally got broken! 113 for the set and hit 114 on two swings

Edited April 1 by bcflyguy1

[Jlocke22]

7 hours ago, bcflyguy1 said:

Big day today; the “sound barrier” of 112 at 195g that I’ve been bumping up against for 18 months finally got broken! 113 for the set and hit 114 on two swings

YES!!!! Lets Go BC!

[jas0nmacisaac]

Will be happy to start this back up, had a grade one strain of the oblique a month ago which is a hard one to kick. i still feel a couple weeks away from being able to go after one.

[Jlocke22]

Still trending at a new floor since the addition of starting to add in 3 x holds and 2 x throws with 4 different weighted balls with both arms. It has seemed to bump everything up even while having a few trips for work and days I wasn’t feeling 100%. 
 

Purchased the downshift board and a 2 x pack of aero-swing things that you can add onto the club (after a few drinks at Easter gathering - should arrive this week) trying to just experiment and see if I can squeeze out any further increases before the season starts. 
 

Snowing today in Michigan… so will keep pushing and add in some mechanical sessions to hopefully be dialed in at a new cruising speed when spring finally arrives. 

[70sinsight]

7 minutes ago, Jlocke22 said:

Still trending at a new floor since the addition of starting to add in 3 x holds and 2 x throws with 4 different weighted balls with both arms. It has seemed to bump everything up even while having a few trips for work and days I wasn’t feeling 100%. 
 

Purchased the downshift board and a 2 x pack of aero-swing things that you can add onto the club (after a few drinks at Easter gathering - should arrive this week) trying to just experiment and see if I can squeeze out any further increases before the season starts. 
 

Snowing today in Michigan… so will keep pushing and add in some mechanical sessions to hopefully be dialed in at a new cruising speed when spring finally arrives. 

The holds/throws similar to Tre Mullins? 

[Jlocke22]

1 hour ago, 70sinsight said:

The holds/throws similar to Tre Mullins? 

Yes - Exactly! 

[dillardiv]

On 4/3/2024 at 3:32 PM, Jlocke22 said:

Yes - Exactly! 

 

What weights on those Amazon balls are you doing?

[Jlocke22]

@dillardiv Sorry for the delay as I have them in front of me this second but I know they are all somewhere between 8-18 oz. I tried to find the same weights that Tre was using but figured they were close enough for experimenting with. 

[Pomps]

On 4/3/2024 at 2:00 PM, Jlocke22 said:

Still trending at a new floor since the addition of starting to add in 3 x holds and 2 x throws with 4 different weighted balls with both arms. It has seemed to bump everything up even while having a few trips for work and days I wasn’t feeling 100%. 
 

Purchased the downshift board and a 2 x pack of aero-swing things that you can add onto the club (after a few drinks at Easter gathering - should arrive this week) trying to just experiment and see if I can squeeze out any further increases before the season starts. 
 

Snowing today in Michigan… so will keep pushing and add in some mechanical sessions to hopefully be dialed in at a new cruising speed when spring finally arrives. 

Your first 10 sessions look a lot like mine in terms some highs and lows but not a ton of progress for 195g from first session to 10th. I’ll definitely check out this hold and throw concept bc it seems like it’s worked for you, but it’s a little frustrating to see no real gains after 10 sessions. Club speed on trackman was 111-113 before starting stack and on Saturday it was 110-111. I will say, I did super speed sticks from 2018 until starting the stack last month, so is my progress going to be limited having speed trained for years already? 
 

 

Edited April 8 by Pomps

[Jlocke22]

@Pomps This is my 4th program in just over a year. Definitely some peaks and valleys as I travel a fair amount for work + workout soreness + life.
 

Here is kind of a snapshot of all 4. There have been highs and lows across the board and a few plateaus (basically the entire 3rd program) I think cruising at a slightly higher speed there is just a little less “juice to squeeze”. I think yours will start to normalize and start to jump and you reach more into phase 2/3 and fast twitch fibers start firing a little better along with sequencing. 

[Pomps]

4 hours ago, Jlocke22 said:

@Pomps This is my 4th program in just over a year. Definitely some peaks and valleys as I travel a fair amount for work + workout soreness + life.
 

Here is kind of a snapshot of all 4. There have been highs and lows across the board and a few plateaus (basically the entire 3rd program) I think cruising at a slightly higher speed there is just a little less “juice to squeeze”. I think yours will start to normalize and start to jump and you reach more into phase 2/3 and fast twitch fibers start firing a little better along with sequencing. 

Appreciate the feedback. How many days rest do you typically give yourself between sessions and do you workout those days? The app calls for one day rest although two is probably okay, but trying to weave in a lifting day, especially lifting “heavy” to try to make strength gains, that usually requires a couple of days of rest so knowing the next stack day is the next day or one day later, i wonder if lifting does more harm than good since you don’t have full energy to really hit top stack speeds.

[Jlocke22]

@Pomps I tried staggering Lift, Stack, Lift, Stack, repeat when I was lifting very heavy. I honestly just felt destroyed and saw speed drop off (program 2) + never felt recovered and yielded minimal results in speed and gym. It has taken some experimenting and figuring out what my goals are. During the winter I was just adding any strength possible.
 

Full Speed Spectrum can get pretty intense end of phase 2 into 3 and closer to a full 30 minutes. 

 

The last 6-8 weeks it’s been just staying healthy with minimal gym/speed training injuries while still progressing and fully recovering heading into the spring (has seemed to work the best for me vs previous programs)

 

Monday: Lift (80-87% range)

Tuesday: Stack + Lift (90-95% range)

Wednesday: Rest and/or Long Walk + Yoga or Stretching 

Thursday: Stretching/plyo + Late afternoon Stack Session

Friday: Lift: (62-75% range) + few max sprints + grip strength work + core

 

Saturday or Sunday - add a Stack Session and/or cardio/gym on whatever is lacking. 
 

Kind of listening to body more. If I feel tore up for whatever reason I will add an extra day of rest for stack or if I can’t accommodate due to life/work I will sub in a “special” session to still get some work in but not a full 20-30 minute session. I have ran Stack on same program above but on M/Thur/Sat. If I am pumping out solid numbers and feel awesome I will add some driver work after a session for PR or some extra swings to take advantage of adding some extra reps at high speeds. 

[Pomps]

2 hours ago, Jlocke22 said:

@Pomps I tried staggering Lift, Stack, Lift, Stack, repeat when I was lifting very heavy. I honestly just felt destroyed and saw speed drop off (program 2) + never felt recovered and yielded minimal results in speed and gym. It has taken some experimenting and figuring out what my goals are. During the winter I was just adding any strength possible.
 

Full Speed Spectrum can get pretty intense end of phase 2 into 3 and closer to a full 30 minutes. 

 

The last 6-8 weeks it’s been just staying healthy with minimal gym/speed training injuries while still progressing and fully recovering heading into the spring (has seemed to work the best for me vs previous programs)

 

Monday: Lift (80-87% range)

Tuesday: Stack + Lift (90-95% range)

Wednesday: Rest and/or Long Walk + Yoga or Stretching 

Thursday: Stretching/plyo + Late afternoon Stack Session

Friday: Lift: (62-75% range) + few max sprints + grip strength work + core

 

Saturday or Sunday - add a Stack Session and/or cardio/gym on whatever is lacking. 
 

Kind of listening to body more. If I feel tore up for whatever reason I will add an extra day of rest for stack or if I can’t accommodate due to life/work I will sub in a “special” session to still get some work in but not a full 20-30 minute session. I have ran Stack on same program above but on M/Thur/Sat. If I am pumping out solid numbers and feel awesome I will add some driver work after a session for PR or some extra swings to take advantage of adding some extra reps at high speeds. 

Really helpful feedback. At 45 years old, I definitely feel like I need more rest after any workouts, let alone higher intensity lift workouts. The tricky part too is during golf season, not wanting to be spent for range or golf days, so then one has to consider "I shouldn't do heavy DL or squat today because of golf tomorrow, but then there's stack the day before so no lifts the day before that" but as you point out, life/work then only gives you so much availability so you sometimes need to take the workout/stack window when you can get it. 

[Jlocke22]

@Pomps I agree. I may play around with the “Flex” program mid season which are shorter sessions to try and maintain speed and allow more on ball work. 
 

You can always click “special session” and do one on the range or before you head to the course for a round of speed priming. 
 

It will “count” as a separate session but not as a program session and push your next scheduled workout a few days out. So you can still get some speed work pre round/practice, not be exhausted, and not hurt your grit score. 

[macsk3]

any suggestions to keep getting better. This is my first program. Any recommendations for the next program I should do. Thanks in advance 

[Sbush22]

1 hour ago, macsk3 said:

any suggestions to keep getting better. This is my first program. Any recommendations for the next program I should do. Thanks in advance 

just keep going and do what the app suggests. Try different feels in your swing. Lift lead heel, longer hand path, shift pressure etc. speed is weird, but if you keep trusting the process and go hard, it will come.  I was feeling defeated this program and then finally saw a jump today. 
 

[Jlocke22]

@macsk3 - some good jumps and progress! After your progress check, when the program is done, the AI will recommend a ranking list of the next program to take based on your results/deficiencies. 

[dlow206]

Finished the progress check for my first full completed program. I can't fully wrap my head around the results. My actual dry driver swing results were faster than any using the various combination of Stack weighted swings. For example, my Stack final 95 gram swing speed was 100 on the progress report, but 103 with driver swings.