GolfSpy AFG

Interesting. I'm no coach, but are you sure cutting out the green sticks is the way to go? The standard SuperSpeed protocol videos seem to really put an emphasis on the green stick swings, especially the finishing ones...that's when you should be swinging your fastest and effecting the most "brain re-programming" for lack of a better term. Just food for thought. It's really curious to me to see these little wrinkles of disparity between the SuperSpeed prescribed uses and the inputs from coaches like Mike,

Posted this in my "need for speed" thread but I'll drop the link here too...Mike Carroll's (of Fit for Golf) thoughts on training with SuperSpeed sticks. Speed Sticks - Tour Data & How I Use Them (fitforgolf.blog)

Thought of you and @edingcwhen I saw this blog post from Mike Carroll...I suspect you've already seen it but here's the link to his blog post concerning SuperSpeed sticks: Speed Sticks - Tour Data & How I Use Them (fitforgolf.blog) I was a bit disappointed that he didn't dive in to his obvious concerns about the volume of the "standard" SuperSpeed protocols, but I did find it interesting that he opined the non-dominant swings as being of little value. That kind of flies in the face of the balance/symmetry argument.

Another workout of trying to discover the appropriate weights to work with given intent to work at a lower rep range now. SuperSpeed Level 4 session, followed by: Med Ball Wall Slams - 10 pound ball, 3 x 5 Preacher Curls - 135, reps at 6, 1 Reverse-Grip EZ Curl - 115, reps at 6, 2 Box Jumps - 3 X 6 Standing Cable Anti-Rotations - 50, 3 x 10 Seated Calf Raise - 120, 9 Lying Leg Curl - 150, 8, 2 Squats - 315, 2 x 8 Honestly, I can probably go heavier with squats but as I've discussed before, I find the exercise intimidating enough that I'm in "proceed with caution" mode.

No workout today and hopping off the calorie counting today as well. 10 year anniversary...slept in, gonna splurge, champagne and the whole nine...

Same here. Thank you for including this fantasy golf newb!

Level 4 SuperSpeed this morning (and still...damn that's a lot of swings), followed by a B1 workout. Again, I'm upping the weight and lowering the reps, so a little bit of this is feeling out where I should be weight-wise. Med Ball Wall Slams - 10 pounds, 3 X 5 Barbell Curls - 110, reps at 8, 3 Hammer Curls - 60s, reps at 7, 3 Twisting Box Jumps - 3 x 5 Leg Press Machine Calves - 260, 8 Single-Leg Deadlifts - 65s, 2 x 8 Leg Press - 700, 2 x 8 Standing Cable Anti-Rotations - 50, 3 x 10 Honestly, on the leg press I will probably go heavier the next time around...I was trying to do some really explosive/fast reps, but I know I had more in me with each set. For the single-leg deads, 65 pound dumbbells was too much. The exercise has great potential benefit from a stability & balance standpoint, but not if you're going too heavy to the point that you struggle with your form like I was this morning...probably down to 60s the next time around.

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I've heard that from Mike Carroll too, that the SuperSpeed protocols are too high volume from his perspective. Did my first Level 4 today and it definitely is...3 different swings, 5 swings per stick, dominant and non-dominant. Add the 3 normals at the end and that's 93 total swings to knock out, with each to be done "all out"!

Off to a great start to the new year and "Phase II" of this offseason experiment. Did my first SuperSpeed Level 4 workout, then my "A1" workout, now modified for strength and power. Again, reps are all really one set...working set to max, 15 second rest/pause, then cranking out a few more reps if I can Med Ball Slams - 3 x 5 (10 pound ball) Dumbbell Incline Press - 85s, reps at 7, 1 Kneeling Landmine Press - 45, reps at 9, 3 Cable Pressdown - 200, reps at 10, 5 Close-Grip Chins - reps at 12, 3 Trap Bar Deadlifts - 400, 2 x 4 Standing Internal Rotations - 20, 3 x 12 Standing External Rotations - 20, 3 x 8 Box Jumps - 2 x 5 This is more exercises than I've been doing, but with less rest/pause work and moving with greater pace and intent between exercises the total time duration is pretty much the same. Finally got after a 400 pound deadlift too. Haven't talked much about supplementation in this thread but I did decide to start a pre-workout powder, which I don't normally mess with but wanted to have it for some extra giddy-up...I'll use up the one small tub (Cellucor C4) and then go back to my black coffee.

I start Level 4 protocols tomorrow too and am really looking forward to consistent heel stomp work as well...hoping it helps me get more efficient using the ground.

So it’s good and I’m glad I bought it, but the emphasis is on “fix”...it’s a book about identifying physical limitations and then using Joey D’s specific exercise prescriptions to address that specific limitation. He outlines several TPI-like screens and then based on your ability or inability to do them, he lists several exercises to improve your mobility, stability, etc., specific to what that screen demonstrates you need to improve. The book is not something you can really use to develop a complete training program.

Nice. And you were happy with the trajectory? Enough height in a given club despite a stronger loft? I wonder if the King Tour’s won’t be a part of a CCC5...if I remember right they’re a little less aggressive with the lofts.

If you want the donor badge, go to the Badge Catalog thread and request it. The mods will ask you to PM them the transaction ID. MGS Forum Badge Catalog - Page 25 - Suggestion Box - MyGolfSpy Forum

Okay, thanks. I'm after speed...could care less about PBs at this point.

Yeah, very good point. I always do the jumps first before leg work, but for the med ball work...are you saying do those first, before getting into heavy pressing work, or to do them immediately after as a superset?

Yeah. It’s a challenge for me, the base gym and the Y (where I have been working out lately) put away all their large leather med balls...apparently they are a COVID risk but the racks of free weights and all the other equipment are not??? I’ve managed to get the Y to put out a 10 lb slam ball in lieu of the large leather version...it will work in a pinch...

Interesting. I have to admit I myself sometimes have a hard time trusting the numbers on a sim. In a perfect world I'd be able to take lessons outside on a range...maybe next assignment...

With the weird week that is the space between Christmas and New Years I'll likely only get two workouts in, so I'm using the workouts to find the right weights to train with at a lower rep range, and to experiment with the timing/sequencing of some exercises. So, yesterday did a SuperSpeed ASD1, then... Dumbbell Inclines - 85s, reps at 6, 1 Kneeling Landmine Press - 45, reps at 8, 3 Cable Pressdown - 200, reps at 8, 4 Close Grip Chins - reps at 12, 3 T-Bar Rows - 180, 2 x 6 Standing External Rotations - 30, 3 x 8 Standing Internal Rotations - 30, 3 x 12 Med Ball Slams - 10 pound ball, 3 x 5 Box Jumps - 3 x 6 The rotation, med ball, and jumps were interspersed among the main exercises along with abs as part of the "active rest" in between sets and exercises. Diet-wise, I'm taking a break from calorie counting this week given the wealth of food, just making sure I get enough protein. Any feedback/thoughts on the workout above, fire away...

Forgot to mention, my instructors prescription for the folding arms was parallel to parallel dry swings with a TourStriker Smart Ball between my elbows...

Thanks. Yeah, I’ve got my TDE, there are just different opinions about proper macronutrient breakdowns. I’m fortunate both gyms I use have a landline attachment. I’ll plan out the program and circle back in this thread soon. Appreciate the input, definitely plan to incorporate it...

Well that ER2B you just scored would be perfect then. I got fit for my Scotty about 8 years ago, first club I ever got fitted for actually. Then 3 years later I switched to left-hand low...fitting probably went out the window with the switch. Took 3 years after switching before I got something else though. (ER2B)

Nice work. What's a "stock" 5 iron for you? (And, just curious, when does your bag switch to the Maltby's...6 or 7?)

Today was a SuperSpeed ASD 1 session, followed by my "A3" workout. Dumbbell Bench Press - 90s, reps at 8, 2, 1, 1 Machine Shoulder Press - 130, reps at 12, 4, 2 (time to go up in weight) Machine Dips - 250, reps at 15, 5, 3, 2 (heaviest machine goes...) Machine Pulldowns - 170, reps at 10, 3, 1, 1 Wide-Grip Cable Rows - 180, reps at 8, 4 I'll obviously be skipping the gym this Friday, and will get back at it on Monday. That said, after much soul-searching and an attempt at honest self-evaluation, I've decided my search for additional mass and size is over. I got on the scale at 197 this past weekend, which would put me at a 16 pound mass gain and the number that I originally stated as my goal. If I'm being honest with myself, I'm definitely stronger than when I started this thread, but I've gained some fat with the muscle (I knew I would) but between being 42 and my thyroid condition, I'm not comfortable with any more fat as part of this experiment. And, I may have lost a bit of focus and started bodybuilding too much rather than pursuing golf speed. I AM NOT stopping my training or quest for speed, at all. It's just time to move to phase 2...size achieved, now more of a focus on strength, power and explosiveness. And, I need to figure out a good macro ratio to work to stay at 197 but add muscle/lose fat...a tough task I know. @BMart519@Chip Strokes...thoughts on this? Any references you're aware of? As far as programming, come 2021 I am going up in weights and down in reps. I'm thinking 4-6 rep sets with one rest-pause set. Then, mixing n the more golf-specific movements. Any thoughts/feedback from anyone would be much appreciated. Overall, let me thank everyone for the encouragement to date, it's been much appreciated. I'll be keeping at it in this next phase.

I was hoping to have that part of my bag addressed with my TS3 hybrids but I’m finding it really hard to knock it down or flight it low...hoping a more iron-like stick does the trick.