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Speed training


Gt47

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I’ve decided to really try and step up my club head speed this year. I play with guys that are pretty long off the tee and so I play the same tee box as them, yet I should be playing up a tee box with my distance off the tee. My 7 iron swing speed is around 87-89 and driver 97-100 which I’m assuming should be faster compared to what my 7 iron is.

Id like to get around 105-110 with my driver. Not as worried about my iron swing speed. 
 

My questions is this, what are some of the best ways to train for speed for someone who can’t get to the range often? Most stuff will need to be done at home. Maybe so drills to help with lag as well? 

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  • Gxgolfer changed the title to Speed training
11 hours ago, Gt47 said:

I’ve decided to really try and step up my club head speed this year. I play with guys that are pretty long off the tee and so I play the same tee box as them, yet I should be playing up a tee box with my distance off the tee. My 7 iron swing speed is around 87-89 and driver 97-100 which I’m assuming should be faster compared to what my 7 iron is.

Id like to get around 105-110 with my driver. Not as worried about my iron swing speed. 
 

My questions is this, what are some of the best ways to train for speed for someone who can’t get to the range often? Most stuff will need to be done at home. Maybe so drills to help with lag as well? 

This is my current rabbit hole.

 

Start with Par4success, and read up on their research.  MyTPI then has a nice library of exercises for golf fitness—mobility, stability, range of motion…stuff that can be done at home.  And then there’s any number of subscription based follow-along apps and programs you can consider.  Also, YouTube has a lot of interesting videos that can help keep you motivated and help you decide the best approach for you.

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Any of the speed sticks type trainers will work.  If money is an issue, you can always make your own.  PVC pipe and lead tape.  One that's lighter than a golf club and another that's heavier.  Swing those 2-3 days a week.  Start at 10 minutes and work your way up to 20 per session.  If done correctly you should see your baseline swing speed increase. 

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dont buy the speed training stuff, they dont really work. All you need to do is swing fast. Go outside, and do 3 sets of 10 swings, trying to swing as fast as possible without thought of contact/direction. Do this 2-3 times a week. This is just as effective that the speed training stuff. Those things just force you to use them, because you spent money on them.

 

 

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5 hours ago, Elkhair said:

dont buy the speed training stuff, they dont really work. 

Citations please?  🤷🏻‍♂️

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TPI actually put out a good speed training video on IG iirc. They called it the Three Strikes method and you'll need a radar like the PRGR or something similar. 

 

Basically, take a few swings (5?) and get your average speed. That sets your baseline. Now you take swings and have to go faster each time and if you fall below your top speed you get a strike and have to take a two - five minute break. Then try to beat your top speed again. Beat it and you get to try again. Fail and it's considered another strike and another break. Like the title says, you get three strikes until you're out and done speed training for the day. You'll find that you actually don't take that many swings doing this and the philosophy is that you don't want to train going slower than your max, hence the breaks and finishing after three strikes where fatigue has set in.  

 

Example:

Average 5 swing speed: 100 mph

Swing 1: 102

Swing 2: 103

Swing 3: 101 - Strike one and take a break

Swing 4: 104

Swing 5: 103 - Strike two and take a break

Swing 6: 107

Swing 7: 104 - Strike three and you're done. 

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There's definitely something more important that I should be doing.
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11 hours ago, stryper said:

Citations please?  🤷🏻‍♂️

Not an expert here, but I believe there are studies done relating to baseball and using the donuts on baseball bats before hitting, which to me is a fair comparable.  The conclusion was that they did have an effect but it quickly went away.  Works for a minute or two and mostly just for the first swing afterwards.  

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28 minutes ago, Noneame said:

Not an expert here, but I believe there are studies done relating to baseball and using the donuts on baseball bats before hitting, which to me is a fair comparable.  The conclusion was that they did have an effect but it quickly went away.  Works for a minute or two and mostly just for the first swing afterwards.  


That’s not “speed training.”

 

Lots of studies to show speed training works. I haven’t seen any that shows the opposite.

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1 hour ago, Noneame said:

Not an expert here, but I believe there are studies done relating to baseball and using the donuts on baseball bats before hitting, which to me is a fair comparable.  The conclusion was that they did have an effect but it quickly went away.  Works for a minute or two and mostly just for the first swing afterwards.  

This may be baby/bathwater thing, as in don’t throw both out together.  Baseball donuts, by themselves, don’t work; those actually slow down the swing, just like a golf club that’s too heavy—it’s counter productive…and somewhat counter intuitive.  But overspeed/underspeed training with clubs or sticks within a certain range of weights relative to your golf club do work (for some).  That’s why there are three sticks in one program, interchangeable weights in some of the others, and protocols on how to use each.  At least that’s what my own reading suggests.  🤷🏻‍♂️
 

 

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1. buy a swing speed radar on amazon for $100. hard to work on your swing speed if you're not measuring it. 

2. practice swinging your driver as fast as you can. make it a game to see how high you can get the radar to read.  try different feels (more pressure shift, more right arm width, feeling like you're casting, faster hand drop, etc.) and different muscle engagement (lats, core, glutes, etc.) to see what produces the most speed for you. you can do this in your backyard without a ball, or at the range.

3. lift weights and stretch to add some strength, stability, and flexibility.

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if your 7i is in the high 80s, I would think your driver should be able to cruise at 110+ (more like 115).

Probably should start with a lesson and see where the breakdown is happening and where the efficiency is leaking out.  

This will do more than any training.  Sounds like you have the engine built, just need to tune it correct.

 

Btw - I am an advocate of swinging fast and lifting weights to increase speed. 

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