Strength for high swing speed

[golfare123]

I’m currently trying to increase my club head speed from 130 to 140 mph. My primary training is just going to the range hit 50ish balls as hard I can (every other day). I also do some strength training after hitting balls.

 

Now my concern is that I might be too weak for this speed. I can’t bench 225 or squat 315 (don’t deadlift). I’ve never done speed training before. Will I get injured if I continue speed training without significant strength gains?

[amace04]

Sounds like injury would be a concern over being able to physically work up the speed to 140.  I believe an unspectacular human body is really capable of doing a lot simply by training yourself to be fast.  Being strong on top of it simply makes it much easier.

 

I've recently gotten my speed up cracking 130 the odd time (currently living around 124, was upper teens at the end of the season) on a standard length driver.  I'm only 5'7" and not particularly strong, but every now and then I feel some tightness in my lead forearm and upper hip/lower back on the lead side.  I think I need to get into a basic fitness routine just for injury avoidance.

 

I don't go hitting every day or anything, especially now that it's winter, which probably also has something to do with it.

 

[pukujuhla]

I don't swing at those speeds, but for a point of reference.  I've been in the gym for a year, Deadlifts, Squats, Bench etc.  Compound lifts that strengthen your body as a whole.  I used to swing 98-100, now without much practice, I'm comfortably swinging 110+.  Getting stronger helps, but it's only one piece of the puzzle.

 

44yo btw.

[Myherobobhope]

On 1/4/2022 at 9:47 AM, golfare123 said:

I’m currently trying to increase my club head speed from 130 to 140 mph. My primary training is just going to the range hit 50ish balls as hard I can (every other day). I also do some strength training after hitting balls.

 

Now my concern is that I might be too weak for this speed. I can’t bench 225 or squat 315 (don’t deadlift). I’ve never done speed training before. Will I get injured if I continue speed training without significant strength gains?

Not sure where you went with this, but highly recommend the fit for golf app… Mike has an amazing program and has built his club head speed as well…

[ChipStrokes]

get your squat up and start deadlifting. your club head speed will thank you. 

[phizzy30]

On 1/4/2022 at 7:47 AM, golfare123 said:

I’m currently trying to increase my club head speed from 130 to 140 mph. My primary training is just going to the range hit 50ish balls as hard I can (every other day). I also do some strength training after hitting balls.

 

Now my concern is that I might be too weak for this speed. I can’t bench 225 or squat 315 (don’t deadlift). I’ve never done speed training before. Will I get injured if I continue speed training without significant strength gains?

You will INCREASE your chances of injury if you don't get stronger in the gym the faster you swing.  @ChipStrokesand I can push some serious weight in the gym although he is a lot younger 😉 than I am which has helped us in terms of injury prevention.  Like he stated, get your squat and deadlift up as well as your core.  You're body, but especially lower back and legs will thank you.