GolfSpy AFG’s Speed & Swing Odyssey

[ejgaudette]

I agree the squats when going heavy feel very vulnerable, especially as you try to control it down into the right position, though I have only ever tweaked anything when deadlifting, but does feel much easier to push on those. The weight just doesn't move instead of you falling and dropping the weights onto a stop or having spotter(s) save you.

[BMart519]

1 hour ago, Getoffmylawn said:

Happy to get back on the horse today!

SuperSpeed Level 3, then a B2 workout.

Preacher Curls - 105, reps at 13, 4, 3, 2

Reverse Grip EZ Curls - 85, reps at 14, 5, 4, 2

Box Jumps - 3 x 6

Med Ball Throws - 3 x 6 (10 pound ball)

Seated Calf Raise - 100, 12 reps

Lying Leg Curl - 130, reps at 11, 4, 3, 1

Squats - 275 for straight set of 12 reps, 185 for a 20 rep widowmaker

Next time I get to this workout it's going to be time to go to a 315 squat, which I'm not looking forward to.  Maybe I'll lose my man card for saying this, but squats are intimidating/borderline scary for me, just because really pushing yourself with a heavy enough load, and then taking the rep to the proper depth just feels kinda vulnerable and maybe even dangerous.  More of a mental thing for me I'm sure.

The percentage of people on this planet that can squat 315 is extremely small. Don't let the fact that there is a disproportionate amount of them in the gym or around distort that. There's even less that are relaxed and comfortable with that load on their back. 

You're pushing big numbers, keep up the great work. 

[GolfSpy AFG]

28 minutes ago, BMart519 said:

The percentage of people on this planet that can squat 315 is extremely small. Don't let the fact that there is a disproportionate amount of them in the gym or around distort that. There's even less that are relaxed and comfortable with that load on their back. 

You're pushing big numbers, keep up the great work. 

Thanks for that.

Overall, any other feedback on what I'm doing?  Plan has always been a size/strength focus into January, then transition to an emphasis on power and explosiveness.

 

[BMart519]

29 minutes ago, Getoffmylawn said:

Thanks for that.

Overall, any other feedback on what I'm doing?  Plan has always been a size/strength focus into January, then transition to an emphasis on power and explosiveness.

 

I think the recent increase in weight is perfect, especially on lower body stuff. I believe you mentioned that you do a lot of mobility work already. If you go to the TPI website you can view all of their videos on movement screens as well as the criteria. I recommend going through those on your own to see which area could use work to ensure you maximize your effort for that specific body part or at least don't skip it when you are short on time. For me, it's internal hip rotation specifically on my trail leg which impacts the length of my backswing. 

[GolfSpy AFG]

11 minutes ago, BMart519 said:

I think the recent increase in weight is perfect, especially on lower body stuff. I believe you mentioned that you do a lot of mobility work already. If you go to the TPI website you can view all of their videos on movement screens as well as the criteria. I recommend going through those on your own to see which area could use work to ensure you maximize your effort for that specific body part or at least don't skip it when you are short on time. For me, it's internal hip rotation specifically on my trail leg which impacts the length of my backswing. 

I haven't done the screening, that's a great thought.  Thanks!

[GolfSpy AFG]

ASD 1 SuperSpeed this morning, then a solid A3 workout:

Dumbbell Press - 85s, reps at 10, 2, 1, 1

Machine Shoulder Press - 130, reps at 11, 3, 1

Machine Dips - 250, reps at 14, 5, 2, 2

Machine Pulldowns - 170, reps at 11, 3, 1, 1

Wide-Grip Cable Rows - 170, reps at 8, 3, 3

A lot of machines I know, but I consider this workout a bit of a joint saver, and I'm working plenty hard regardless trust me.

If the forecast is to be believed I may have a couple rounds coming up next week, and then maybe some simulator time to get some numbers to measure.  

[GolfSpy AFG]

Had a good workout this morning, but I almost bailed on it.  Almost.  I've had a couple late nights this week, and getting up at 3:45 MWF is hard enough as it is.  So, this morning after a Level 3 SuperSpeed workout and the arm work, I was very very tempted to hit the "f' it" button and head home.  I didn't and I'm glad, turned out to be a good one.

Dumbbell Curls - 55s, reps at 9, 3, 2, 1

Pinwheel Curls - 45s, reps at 14, 5, 2, 1

Box Jumps - 3 x 5

Leg Press Calf Raises - 200, 12

Bulgarian Split Squat - 60s for straight set of 10 reps, 35s for widowmaker to 20

Stiff-Legged Deadlift - 225, 12 reps

I also added in the "Standing Anti-Rotation" for abs today and found it very effective and challenging.  (I do abs every workout but I don't list that part of the workout in this thread.) I did it on a weight stack rather than a band, and set the stack to 40 pounds which was plenty challenging.  Link below, give it a try: 

3 Core Golf Exercises to Link Your Upper and Lower Body (joeydgolf.com)

[Chip Strokes]

On 11/30/2020 at 10:24 AM, Getoffmylawn said:

Next time I get to this workout it's going to be time to go to a 315 squat, which I'm not looking forward to.  Maybe I'll lose my man card for saying this, but squats are intimidating/borderline scary for me, just because really pushing yourself with a heavy enough load, and then taking the rep to the proper depth just feels kinda vulnerable and maybe even dangerous.  More of a mental thing for me I'm sure.

squats are a natural movement that really don’t need to be feared. 

everything you do under load needs to be respected, but there’s nothing unnatural or inherently dangerous about squatting - it’s something we do perfectly from the day we’re born. 

to ease that fear, the first thing i taught clients to do when squatting was to bail weight safely and to get comfortable getting away from the bar. not saying that’s what you need to work on, but it went a long way to help people new to squatting not fear having weight on their backs. 

based on your numbers in here, and without seeing you move with a bar on your back, i don’t think 315 would be a problem. 

this thread is a great read. 

[GolfSpy AFG]

1 minute ago, Chip Strokes said:

 

this thread is a great read. 

Thanks man, appreciate the advice and feedback.  Sometimes I think the log-style posts are boring to most, but it does seem like there's a decent amount of discussion being generated too.

[Chip Strokes]

Just now, Getoffmylawn said:

Thanks man, appreciate the advice and feedback.  Sometimes I think the log-style posts are boring to most, but it does seem like there's a decent amount of discussion being generated too.

which i think is important in golf. being that golf is largely populated by older guys, there’s a lot of stigma and misinformation about working out that gets thrown around.

”you can’t have muscles and swing the club right, squats are bad for your knees, don’t deadlift you’ll hurt your back...”

i think the introduction of smart fitness protocols for golfers is hugely important. we all want to play a lot of golf long into our golden years. that’s not gonna happen without working out like an athlete. case in point: my dad. 

hes 66, looks like he’s in his early 50s, had strength trained and kept up with mobility and cardio his whole life, and he’s out walking 18-36 holes almost daily 

[edingc]

20 minutes ago, Chip Strokes said:

which i think is important in golf. being that golf is largely populated by older guys, there’s a lot of stigma and misinformation about working out that gets thrown around.

”you can’t have muscles and swing the club right, squats are bad for your knees, don’t deadlift you’ll hurt your back...”

i think the introduction of smart fitness protocols for golfers is hugely important. we all want to play a lot of golf long into our golden years. that’s not gonna happen without working out like an athlete. case in point: my dad. 

hes 66, looks like he’s in his early 50s, had strength trained and kept up with mobility and cardio his whole life, and he’s out walking 18-36 holes almost daily 

I'm glad that "modern athletes" have started to remove the negative stigma around lifting weights. Baseball had the same thing for a long time. Golf is just a few years behind most other sports.

I work in a sedentary industry (IT). Weightlifting is critical to staying healthy. I want to be hitting the ball further/just as far at 50 as I do now in my early 30s.

[GolfSpy AFG]

193.4 on the scale today, almost a half pound gain from last week but a net loss of a half pound from 2 weeks ago...not the mass gain pace I would like to be on.  Going to increase total calories by 100, which should be a 500 calorie surplus.

[GolfSpy AFG]

Super Speed Level 3, followed by:

Dumbbell Incline Press - 75s, reps at 11, 2, 1, 1

Arnold Press - 55s, reps at 11, 3, and 1

Cable Pressdowns - 160, reps at 14, 6, 3, 1

Trap Bar Deadlifts - 380, 2 x 5

Honestly, my first discouraging workout in a while.  I was cruising right along but then hit deadlifts and got one less rep for each set than I did 2 weeks ago, the last time I deadlifted. And, the problem was grip more than anything else...I could have gotten another rep or two if my grip hadn't failed at 5.  I really don't want to buy/use straps, I feel like if I do that my grip will never strengthen by itself.  Still, first time not making any real progress on a lift since I started this experiment...has me a little bummed.

[GolfSpy AFG]

SuperSpeed ASD 1 this morning, then...

Barbell Curls - 100, reps at 14, 4, 3, 2

Hammer Curls - 55s, reps at 9, 3, 1, 1

Box Jumps - 3 sets of 5

Leg Press Calves - 200, 12 reps

Single-Leg Deadlifts - 50s, 2 sets of 10

Leg Press - 600 for a straight set of 14, 450 for a 20-rep widowmaker

Overall, I'm starting to lay plans for a mid-to-late January transition into more of an emphasis on power and explosive movements.  I plan to make that transition once I hit 202 and can say I've gained 20 pounds of mass.  From that point on the programming will change...the diet won't for a couple more months.

[GolfSpy AFG]

Just bought this book in the spirit of fleshing out the next phase of workouts I mentioned yesterday...

[GolfSpy AFG]

A bit of a change for today only.  I did my regular SuperSpeed Level 3 workout, but then did a light maintenance only workout that's not really worth diving into here.  Why?  Because next Friday I have a GolfTec lesson...if I stuck to my normal workout I'd be doing legs that morning, about 2 hours before the lesson.  I'd be almost guaranteed to be turning poorly and not in a position to get the most I can from the lesson.  So, I've basically reset the program and will do a Chest/Shoulders/Tris/Back workout on Monday and Friday next week, legs on Wednesday.  Should be in a much better position to have a productive lesson on Friday that way.

And, I hope to get driver out and get some numbers!

[GolfSpy AFG]

Got a very good one in today.  SuperSpeed Level 3, then...

Dumbbell Inclines - 75s, reps at 12, 2, 1, 1

Arnold Presses - 55s, reps at 11, 4, 1

Cable Pressdowns - 170, reps at 12, 6, 4, 2

Close=Grip Chins - 12, 3, 2 1

Trap-Bar Deadlift - 380, 2 sets of 6

Time to move to 80s on the inclines, and I was happy to get back to 6 solid reps on the deadlift for both sets.

I also weighed in a 193.8 this past Sunday...about another half pound gain but overall a slower pace than I'd been on.  I'm upping the calorie surplus to 500 for a total calorie count of 3,250 going forward.

My copy of "Fix Your Body, Fix Your Swing" also showed up yesterday, so I'll be reviewing that, TPI, and Fit for Golf to try and flesh out the next phase of this, which I hope to begin mid-to-late January.  I'll post the program and hope for some critical review/feedback from anyone who wants to give it, especially @BMart519and @Chip Strokes.  In fact, anything you'd want to offer that I make sure I do...all ears...?

[BMart519]

@Getoffmylawn I'm assuming you are monitoring CHS during your superspeed sessions. One thing I added at the end of each protocol is driver swings with no ball and tracked the top speed from 5-6 swings. I will then hit 5-10 balls with driver into a net with no consideration of direction and log that CHS speed as well. No ball has been ~6 MPH faster than hitting a ball in these trials. 

[edingc]

29 minutes ago, BMart519 said:

@Getoffmylawn I'm assuming you are monitoring CHS during your superspeed sessions. One thing I added at the end of each protocol is driver swings with no ball and tracked the top speed from 5-6 swings. I will then hit 5-10 balls with driver into a net with no consideration of direction and log that CHS speed as well. No ball has been ~6 MPH faster than hitting a ball in these trials. 

That's an interesting observation, and is pretty close to what my experience has been, too. No ball drivers with the Swing Speed radar can creep up to 116-118 when fully warmed up after a SuperSpeed session. I did a bunch of all out driver with ball swings after getting fully warm at the range on Saturday and my Mevo reported 108-110 top end. Right in that same ballpark.

[GolfSpy AFG]

2 hours ago, BMart519 said:

@Getoffmylawn I'm assuming you are monitoring CHS during your superspeed sessions. One thing I added at the end of each protocol is driver swings with no ball and tracked the top speed from 5-6 swings. I will then hit 5-10 balls with driver into a net with no consideration of direction and log that CHS speed as well. No ball has been ~6 MPH faster than hitting a ball in these trials. 

Almost embarrassing to admit, but no...all my SuperSpeed training is without a radar or any other type of measuring device.

I know that's a bit sophomoric and even a little hard to explain, but it's been more of a financial thing with the boss if you know what I mean.  (Many of the club purchases I've made lately have been via a local club pro friend and his discount...no such deals on a radar.)

I've heard many say the radar is necessary to stay motivated and see your gains...not a concern for me.  The other argument I hear is that it's necessary to learn how to swing fast, and THAT argument (depressingly) resonates with me.  

It is what it is.  I 'm certain I'm going all out every session, but I have to rely on sporadic simulator time that might come my way in the future to measure overall progress.  Session specific metrics...don't have them.  Sucks.

[ejgaudette]

@edingc@BMart519Have you tried anything to better convert this speed to the "course" as it were when hitting a ball. This is my concern right now when doing this winter with no course play in sight. Would love any advice on how get the translation. Would love to be able to play near the no ball speeds (within two miles and hour say)

[edingc]

44 minutes ago, ejgaudette said:

@edingc@BMart519Have you tried anything to better convert this speed to the "course" as it were when hitting a ball. This is my concern right now when doing this winter with no course play in sight. Would love any advice on how get the translation. Would love to be able to play near the no ball speeds (within two miles and hour say)

This is something that I struggle with a lot. It's one thing to hit numbers on SuperSpeed, but it's another to translate them to swinging with a ball. 

I've gotten better at doing this over the past two seasons largely just by improving my swing and getting more confident in it. When I first started SuperSpeed I didn't swing the sticks considerably faster than I do now, but my driver was only around 100 MPH. By working with my swing coach I am closer to 105-108 cruising speed, and I think I can get another 5+ with some more work this winter.

@BMart519 brings up an important point - I think there is a lot of value in going all out with a group of swings not caring about direction and only speed. 

 

[BMart519]

15 hours ago, Getoffmylawn said:

Almost embarrassing to admit, but no...all my SuperSpeed training is without a radar or any other type of measuring device.

I know that's a bit sophomoric and even a little hard to explain, but it's been more of a financial thing with the boss if you know what I mean.  (Many of the club purchases I've made lately have been via a local club pro friend and his discount...no such deals on a radar.)

I've heard many say the radar is necessary to stay motivated and see your gains...not a concern for me.  The other argument I hear is that it's necessary to learn how to swing fast, and THAT argument (depressingly) resonates with me.  

It is what it is.  I 'm certain I'm going all out every session, but I have to rely on sporadic simulator time that might come my way in the future to measure overall progress.  Session specific metrics...don't have them.  Sucks.

Another aspect that can be overlooked is temperature and recovery. I am doing my speed work in a garage in Canada. The only heat is from a small heater that blows directly on me. My last week was my slowest this winter (week 6), but it was one of the coldest days and I did almost no warm up other than using my Orange Whip. 

I've experimented playing my driver 3/4" short at 44.5" by choking up and I tied my highest driver speed at the shorter length. So there is a lot of useful information from the monitor and you can see what queues work for you: loose grip, loose wrists/forearms, throw the club back, push lead shoulder back, lift lead heel for bigger turn, etc.

There are many times when I consciously make a longer backswing but the speed feels the exact same. The longer hand path is usually good for 2-3 MPH, the next step is then syncing that up with the lower body sequencing. 

[Vegan_Golfer_PNW]

13 minutes ago, BMart519 said:

Another aspect that can be overlooked is temperature and recovery. I am doing my speed work in a garage in Canada. The only heat is from a small heater that blows directly on me. My last week was my slowest this winter (week 6), but it was one of the coldest days and I did almost no warm up other than using my Orange Whip. 

I've experimented playing my driver 3/4" short at 44.5" by choking up and I tied my highest driver speed at the shorter length. So there is a lot of useful information from the monitor and you can see what queues work for you: loose grip, loose wrists/forearms, throw the club back, push lead shoulder back, lift lead heel for bigger turn, etc.

There are many times when I consciously make a longer backswing but the speed feels the exact same. The longer hand path is usually good for 2-3 MPH, the next step is then syncing that up with the lower body sequencing. 

And that shorting alone with the same SS should net you more yardage as you should be connecting with the center of the face more often. 

[ejgaudette]

9 minutes ago, BMart519 said:

Another aspect that can be overlooked is temperature and recovery. I am doing my speed work in a garage in Canada. The only heat is from a small heater that blows directly on me. My last week was my slowest this winter (week 6), but it was one of the coldest days and I did almost no warm up other than using my Orange Whip. 

I've experimented playing my driver 3/4" short at 44.5" by choking up and I tied my highest driver speed at the shorter length. So there is a lot of useful information from the monitor and you can see what queues work for you: loose grip, loose wrists/forearms, throw the club back, push lead shoulder back, lift lead heel for bigger turn, etc.

There are many times when I consciously make a longer backswing but the speed feels the exact same. The longer hand path is usually good for 2-3 MPH, the next step is then syncing that up with the lower body sequencing. 

I do like seeing this feedback it can be helpful to see what is going on, how much do you actually lose on a bit of a shorter swing say. In watching the TXG live stream yesterday I thought Ian brought up a great point that strength training and SuperSpeed like training are one point , but working with a good instructor that gets your sequencing more efficient is also invaluable.

@edingcI agree with the swings focused on speed only. That is my hope to work on in the simulator sessions, since I can't lose a ball  and then later on a range once spring finally rolls along. Back when I could hit into a net I was able to keep the speed off only a couple MPH. Here's hoping this work after not hitting balls for a month or so.

[GolfSpy AFG]

3 hours ago, BMart519 said:

Another aspect that can be overlooked is temperature and recovery. I am doing my speed work in a garage in Canada. The only heat is from a small heater that blows directly on me. My last week was my slowest this winter (week 6), but it was one of the coldest days and I did almost no warm up other than using my Orange Whip. 

I've experimented playing my driver 3/4" short at 44.5" by choking up and I tied my highest driver speed at the shorter length. So there is a lot of useful information from the monitor and you can see what queues work for you: loose grip, loose wrists/forearms, throw the club back, push lead shoulder back, lift lead heel for bigger turn, etc.

There are many times when I consciously make a longer backswing but the speed feels the exact same. The longer hand path is usually good for 2-3 MPH, the next step is then syncing that up with the lower body sequencing. 

Yeah, my SS sessions are first thing in the morning, before the gym, around 4:30.  And, in my garage in Nebraska.  Suffice it to say it's a bit cold, extra layer of clothes, etc.  

[GolfSpy AFG]

Solid workout this morning.  SuperSpeed ASD 1, then my B1 workout.

Barbell Curls - 100, reps at 14, 4, 3, 1

Hammer Curls - 55s, reps at 9, 3, 2, 1

Box Jumps - 3 sets of 6

Leg Press Calves - 200, 12 reps

Single-Leg Deadlifts - 50s, 2 sets of 10

Leg Press - 600 for a straight set of 14, 450 for a 20-rep widowmaker

I had more in me for the leg movements, but in the interests of being reasonably fresh for my lesson on Friday I elected to not push it too hard.

I have to admit being almost apprehensive about that lesson.  If everything I'm putting myself through doesn't seem to register in some speed gains it's going to be a real kick to the nads to say the least.

[BMart519]

6 hours ago, Getoffmylawn said:

I have to admit being almost apprehensive about that lesson.  If everything I'm putting myself through doesn't seem to register in some speed gains it's going to be a real kick to the nads to say the least.

Don't beat yourself up, especially if you don't have time to do adequate warm-up at the facility if it is a decent drive away. But if you can get there 10-15 minutes early to loosen up and start taking big cuts, definitely unleash the fury and see what kind of results you can get. 

Once the instructor is making tweaks to technique, the purpose won't be hitting top speed or even "cruising" numbers from your current swing. So manage expectations that numbers will be on the low side especially when you are consciously thinking about new moves. 

[GolfSpy AFG]

9 hours ago, BMart519 said:

Don't beat yourself up, especially if you don't have time to do adequate warm-up at the facility if it is a decent drive away. But if you can get there 10-15 minutes early to loosen up and start taking big cuts, definitely unleash the fury and see what kind of results you can get. 

Once the instructor is making tweaks to technique, the purpose won't be hitting top speed or even "cruising" numbers from your current swing. So manage expectations that numbers will be on the low side especially when you are consciously thinking about new moves. 

I appreciate that, and I know you’re right, I just would enjoy the affirmation of seeing some gains on the screen.  I’ve got a good relationship with the coach...I’m hoping to just go through the lesson, and then take a few more bonus swings to release the kraken at the end.

[GolfSpy AFG]

Did a SuperSpeed Level 3, then a purely maintenance workout of one working machine set per muscle group given the GolfTec lesson I had later.  So, that meant...

Machine Chest Press - 180, 12 reps

Machine Shoulder Press - 130, 12 reps

Machine Dips - 250, 14

Machine Pulldown - 170, 9 reps

Wide-Grip Cable Rows - 175, 8 reps

I'll follow up with a little more detail on the lesson later, but suffice it to say I'm a bit frustrated and maybe even disillusioned.  Swing speed was consistently 104-105 across the 9 driver swings I recorded.  That's a 2-3 mph gain but certainly not the "jump" or leap forward I anticipated.

Frankly, it's not consistent with my on-course experience either...I tend to roll my eyes as much as anybody else when I hear this, but I really don't know if I swing as well in an indoor bay versus range or on the course.

Either way, not the numbers I was hoping to see at all.