You know, as I’m starting the off-season period (season is over in Quebec) my thought process is that for most golfers, weight training should stay fairly general. They likely need to simply focus on building muscle and being “not weak”.
Basically, if you become stronger and more muscular overall, provided that you don’t lose mobility, it will allow you to do more swing speed training like superspeed stick overspeed training.
I cover that a bit here:
Basically, more strength and muscle givers you the capacity to absorb more force, making you able to decelerate more effectively and more safely. This in turns allows you to do overspeed work more effectively and more often, which will increase your swing speed.
What I am doing at the moment is:
Monday, Wednesday, Friday: lifting
Tuesday, Thursday, Saturday: swing speed work
My lifting is a whole body, using a low volume/high intensiveness approach… old school HIT bodybuilding training.
Speed work is:
*Hitting 7 irons in a net (I have a sensor swing analyzer that tells me clubhead speed, face angle, swing path, angle of attack) for around 10 minutes… this is essentially my warm-up
*Superspeed sticks protocol… what I’m doing at the moment is:
Set 1: 5 swings with the green/light stick (1 @ 80%, 1 @ 90@, 3 @ 100%)
Set 2: 5 swings with the blue/medium stick (1 @ 80%, 1 @ 90@, 3 @ 100%)
Set 3: 5 swing the the red/heavy stick (1 @ 80%, 1 @ 90@, 3 @ 100%)
Set 4: 5 swings with my driver (1 @ 80%, 1 @ 90@, 3 @ 100%)
REPEAT sets 1-4 a second time
This is PHASE 1 of my overspeed work, when progress slows down I’ll move on to phase 2 which includes power step swings.
*Then I will hit my 7 iron for another 10 minutes.
Finally, I hit on a heavy bag with a baseball bat. The heavy bag is on the floor and I hit it with a golf swing. I do 3-5 sets of 5 rep as hard as I can.
As long as my swing speed keeps progressing I won’t change my schedule or type of training. If at one point I stop progressing even with pushing the speed work to a higher level, I will make my lifting program a bit more specific by adding power exercises like a power snatch from the hang, power clean, jumps and medicine ball throw. But I actually suspect that I won’t have to do that.
My goal is to reach a game swing speed of 125-128mph which would require a swing speed of around 142mph with the blue/medium stick (I’m at 134 at the moment). I figure that with 7 months of off-season this is achievable and I might be able to reach 130-132 when swinging for the fences.
SIDENOTE: I actually just understood how to use the legs (Gangkas style). Which is a completely different feeling that what I originally thought and instantly gave me 5mph. I actually swing my 7 iron at 100mph now.
Because I don’t have a trackman at home I’m actually using 3 different radars. The sensor on my hand (also giving launch conditions info), a SC 300 from behind and my Garmin GPS next to the ball.
EDIT: I just had a solid swing speed session and hit 140mph on the green stick, 136mph on the blue stick and 133mph on the red stick which is 119-120mph in driver speed. So I’m more than on pace for my goal. YES I had to change my days because two days ago I had food poisoning.