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Tom's Featured Tip: Q&A: Swing Speed Training
Lesson Comments: What Students Have To Say
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Tom's Featured Tip: Q&A: Swing Speed Training
For simplicity, all advice on actual swings or drills is provided from a right handed perspective.
In last week's newsletter, I outlined how to increase swing speed. A few readers bought a set of Swing Speed training aid clubs at SuperSpeedGolf.com, and they had a few questions. The questions are understandable because my recommended protocols are a lot shorter than what they recommend. However, my fewer rep protocols are backed by current research, so I stand by it.
Here are the questions I received in my email, and the answers to them, enjoy.
"Q": On the "Training " link at SuperSpeedGolf.com they have a section called "Dynamic Warmup", should I do that or skip it? Same question for the "Stability Pro" drills.
"A": The "Dynamic Warmup" is good, and you should do it if you have time, especially if you are a senior golfer. It should warm your body up for your work (maximum effort) swings. The "Stability Pro" drill for balance is unnecessary. The drill for technique is okay in concept, but it needs to mirror to your own swing style. You really don't need the pad for any of it.
"Q": In the training protocols at SuperSpeedGolf.com they show a wide variety of different swings from different positions. Should I add them to your recommended protocols?
"A": That's a good question. The short answer is no. In many of those segments, you end up doing more than the number of swings that I recommend below. Science has proven that you do not need to do more than 30 work swings. Anything more is unnecessary, and I personally like to do the minimum number of swings at the correct intensity if it yields the same results as a larger number of swings. It would be a more exhausting workout to do the larger number of swings, but there are better ways to spend your time working out (progressive resistance strength training) if that's your goal. There's no additional swing speed benefit to doing more than 30 work swings twice per week, resting appropriately between sets of ten swings. More just adds an unnecessary load to your body.
"Q": Would it be harmful to do their protocols as they are laid out on the site?
"A": Let me make something clear - I'm not saying that the protocols recommended at SuperSpeed Golf are bad, and you will gain swing speed if you follow their recommendations. The point is that current science recommends less reps for the same amount of gain, and that efficiency of effort appeals to me.
Two more important points:
- In some of the videos the students performing the reps use their normal golf grip rather than a ten finger baseball grip. This is inviting a thumb injury if you are swinging at maximum speed for consecutive reps.
- You do not need to swing on a golf swing plane for swing speed training. Swinging on a baseball swing plane is just as good - if not better - for swing speed development, and it has less potential for injury when you are swinging at maximum speed.
"A": At the range, separately from your swing speed training. After you do your usual warmup at the range, you will need to do about ten slow motion swings to rehearse your technique, then let it rip.
"Q": Should I do swing speed training as recommended all year?
"A": The short answer is twice per week during your max gain training period, once per week for maintenance. Do the protocol below that fits your fitness level over the winter or during your off season twice per week, then when you start playing regularly do it once per week. Repeat that cycle. If you live in a climate that allows you to golf more frequently than here in the Northeast, do four months twice per week, and 8 months once per week. Interestingly, this cycle of frequency also mirrors what you should do for your progressive resistance strength training.
Any more questions, please email me and I'll be glad to answer them.
HERE'S ANOTHER LOOK AT MY RECOMMENDED TRAINING PROTOCOLS
Here are two swing speed training protocols, and I need to say this: check with your health professional before you do either protocol to make sure that this training won't cause you any injury. I absolutely recommend starting a strength training and fitness regimen too, but if you are absolutely not going to do that I'll lay out a program for you too so that you minimize your chance of injury.
FOR ALL PLAYERS
- Buy and use what I use for my training. I bought the Coaches set, most of you will opt for
the Men's, Ladies, Junior's, or Senior's set. Click through for more
information. SuperSpeedGolf.com It's a $199 investment
for quality that will last a lifetime.
- When you swing, start with feet wide and swing on a baseball swing plane, not a golf swing plane. Research and my
personal experience has shown that the speed obtained translates to the golf swing plane, and there's less chance for back
or neck injury swinging on a baseball swing plane.
- Turn back with no weight shift, then start your forward swing with a weight shift to your forward side and
finish with all of your weight on your forward side.
- VERY IMPORTANT - use a baseball grip. Do not tuck the thumb of your high hand into the lifeline pocket of your
lower hand
palm, you will
injure your thumb if you do. Grip the club like you would grip a baseball bat.
- 30 work swings two times per week. Anything more than that is unnecessary based on the available research.
- It is also necessary to take rest breaks of 2-3 minutes after every 10 swings. Anything less is not enough to allow your energy systems to recover and will diminish the returns on your effort. If you don't rest properly, you will fatigue quickly, negatively impacting the quality of your results, and increasing your risk of injury.
SWING SPEED TRAINING PROTOCOL FOR STRONG AND FIT PLAYERS
- Warmup Set start with the heaviest club in the set for a warmup swing set of ten gentle, low effort swings,
concentrating on full rotation
and good form.
- No rest required
- Work Set One - ten 90% effort swings with the mid weight club in the set, good form.
- Rest 2-3 minutes.
- Work Set Two - ten maximum effort swings with the lightest weight club in the set, more emphasis on speed than form.
- Rest 2-3 minutes.
- Work Set Three - ten maximum effort swings with the lightest weight club in the set, more emphasis on speed than form..
SWING SPEED TRAINING PROTOCOL FOR UNFIT PLAYERS
I feel a little uneasy about presenting this protocol. The only reason I'm including this section is that I KNOW some of you less fit players are going to try this anyway, so here's the best shot at doing it without getting injured. For the record, I absolutely recommend a good strength and fitness base for anyone embarking on swing speed training.
- Warmup Set start with the heaviest club in the set for a warmup swing set of ten gentle, low effort swings,
concentrating on full rotation
and good form.
- No rest required
- Work Set One - ten 60% effort swings with the mid weight club in the set, with good form.
- Rest 2-3 minutes.
- Work Set Two - ten 70% effort swings with the lightest weight club in the set, with good form.
- Rest 2-3 minutes.
- Work Set Three - start with a 75% effort swing and increase speed gradually up to the tenth rep,
with the lightest weight club in the set and good form. Make the tenth rep fall just short of maximum effort.
- This program will result in some swing speed gains, but not as much as a stronger, fitter person will realize. Do not exert yourself to the point of injury.
Comments: TomTuckerGolf@gmail.com
Love your practice, own your swing, own your health,
Tom
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Click here SuperSpeedGolf.com to buy this swing speed training aid and increase your distance off the tee. I bought the Coaches set and I love them. Browse their site for great FREE swing speed training outlines and great FREE webinars on demand. Buying through my affiliate also helps support this free newsletter. Try 'em, you'll like them.
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Tom Tucker
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Cell: (716) 474-3005
Email: TomTuckerGolf@gmail.com
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"There are no substitutes in the quest for perfection!"
~ Ben Hogan