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Tom's Featured Tip: Important Research on Swing Speed Training
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Tom's Featured Tip: Important Research on Swing Speed Training
For simplicity, all advice on actual swings or drills is provided from a right handed perspective.
I've been doing a lot of research on swing speed training lately because the older I get, the more I try to increase - or at least retain - my swing speed. If you are a younger golfer, swing speed is something that can and should be improved to the max.
At the highest level of play, the PGA Tour, there's a direct correlation with distance off the tee and money earned.
Of course there are a lot of factors involved with distance off the tee such as equipment, angle of attack, squareness of the strike at impact, etc. But I believe that swing speed is the first requirement for obtaining maximum distance with any shot.
I've addressed swing speed improvement in previous newsletters, and I recently saw some new information on training for swing speed that will be of great interest to each and every one of you that is on the same quest that I am.
HERE'S THE BIG NEWS: research has shown that based on the two randomized overspeed studies, and also based on my own experience as a college level golf coach, that overspeed training works in both high volume (100s of swings per session) and low volume protocol (30 swings per session) formats exactly the same. This is huge. It means that anyone that has small windows of time to train can still get it done.
The research showed no statistical difference in speed gained by golfers between high-volume overspeed protocols compared to a lower volume protocol which required only 30 swings, 2 times per week, with a 2 minute rest between every 10 swings.
This indicates that high volume protocols are unnecessary and place golfers at unnecessary risk for overuse injury. This is especially true when trainees have not gone through any strength and conditioning training before starting their swing speed training program.
Is strength and endurance training important? Absolutely, it's important for maximizing your swing speed and for avoiding injury. My college team did a lot of strength and endurance training along with their swing speed training.
Can you still improve your swing speed without any strength and endurance training? Yes, but it's dangerous from an injury perspective. Most golfers can get faster by simply swinging as hard as they can. Unfortunately, most golfers also will get hurt swinging maximally repeatedly because they haven't developed the strength in their body to withstand the pressures generated by speed, or they have to compensate for the lack of rotational mobility.
I would say that if you are not strength training, or if you have some rotational or mobility issues, you might be able to train a little less dynamically than a stronger, fitter person, and still pick up some swing speed gains. If you are not very fit to begin with, your body will tell you when you are overdoing it. Follow your body's lead.
In any event, a more gradual approach is necessary if you are over the age of 50, because 75 percent of adults over the age of 50 lack mobility in at least two of your four rotary centers (neck, shoulders, spine, and hips).
Bottom line is the stronger and fitter you are the more swing speed you'll pick up and the less likely you'll get injured in the process.
There are fitness and strength tests that can help you determine your swing speed gain potential, but I'm not really big on them. I know from my own coaching experience that anyone who trains correctly can gain swing speed, so I'd rather not have a limitation in mind. I'd rather have my students train correctly and reap any benefits that follow.
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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All the best,
Tom Tucker
Teaching Pro, Plum Creek Driving Range & Practice Facility
WGTF ' "Top 100 Golf Teacher"
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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