Getoffmylawn's Need for Speed, AND LOWER SCORES!

[Getoffmylawn 5,801]

3 minutes ago, Shankster said:

I wonder what the best option for the radar is.  I mean I think it is a necessity for speed training, without the feedback how do we see our hard work pay off.

Mine is acting funny too.  That or I’m 15mph slower in a day…

Yeah, I trained (like an idiot) doing SuperSpeed for well over half a year before I popped for a radar, and as soon as I didn finally get one I realized how much time I'd wasted.  

My radar was acting really funny in my garage...I'd have a swing register at 120 (for example), and then 82, when the swing might have been slower but there was no way in hell it was 38 mph slower.  Taking it into the gym seems to have alleviated that.  The base gym here is a converted aircraft hangar...wide open spaces, and I can't recall where but I've read that these small radar units perform better in that kind of environment.

[BMart519 1,414]

57 minutes ago, Getoffmylawn said:

One thing I am wondering, and I'm hoping I can get @BMart519or @Chip Strokesto chime in, is I've been doing this Complex/Potentiation Training routine for basically 4-5 months now...Weighted Sleds, rest, then Sprints, Squats, rest, then box jumps, etc.  I was thinking for varieties sake I would move away from that routine for basically 10 weeks in the offseason to a more traditional hypertrophy workout, while still doing the explosive sprints, jumps, and med ball work at the beginning of those workouts, and then get back to the complex training come January.  Thoughts?  Or if I'm seeing speed gains do you see any harm in just keeping with what I'm doing?

Not looking forward to this coming week off, but already excited to get after it once I'm back!

Sounds like you had a bit of a break with vacations. If the current potentiation programming is yielding gains, I would stick with it until you reach plateaus given your extensive training history. Your strength levels were sufficient in terms of major compound lifts to support high swing speeds. My opinion is that speed work has more low hanging fruit for you then adding another 50 lbs to your big lifts . 

[Getoffmylawn 5,801]

Increased the weight on the weighted sled to 500, and added one more set of sled and sprints.

Last sprint was my fastest so I’m confident one more set is worth it and not too much.  

The quest continues….

[BMart519 1,414]

11 hours ago, Getoffmylawn said:

Increased the weight on the weighted sled to 500, and added one more set of sled and sprints.

Last sprint was my fastest so I’m confident one more set is worth it and not too much.  

The quest continues….

You can add volume if you are within 10% of max speed if you are timing yourself... I would have gone for an addition set if your last one was fastest in this example. 

[Getoffmylawn 5,801]

Fun fact: in the gym, instead of the garage, you get a nice burnt rubber smell instead of sparks if you catch the turf on a SuperSpeed swing…

[BMart519 1,414]

On 9/15/2021 at 5:17 AM, Getoffmylawn said:

Fun fact: in the gym, instead of the garage, you get a nice burnt rubber smell instead of sparks if you catch the turf on a SuperSpeed swing…

 

Damn you must be getting steep!  I don't ever remember ground contact with the Stack or SuperSpeed, but I also do them on my range mat as I would be terrified of breaking the end off the Stack with how expensive it was or sending a bunch of steel washers flying around my garage that I epoxied together for my DIY SuperSpeed. 

[Getoffmylawn 5,801]

27 minutes ago, BMart519 said:

Damn you must be getting steep!  I don't ever remember ground contact with the Stack or SuperSpeed, but I also do them on my range mat as I would be terrified of breaking the end off the Stack with how expensive it was or sending a bunch of steel washers flying around my garage that I epoxied together for my DIY SuperSpeed. 

Nah, it was on a kneeling swing actually!

[BMart519 1,414]

1 minute ago, Getoffmylawn said:

Nah, it was on a kneeling swing actually!

Ahhh, I could never burn rubber on a kneeling swing.  And I barely ever did those as I use way too much upper body to a fault as it is. 

[Getoffmylawn 5,801]

It's been a while since I've posted here, but rest assured I'm slogging away and hatching some off-season plans that I'll detail here soon.

Regarding that slogging away, here's my progress through SuperSpeed Level 2 so far.  Again, pretty slow, but as Bill Miller often says, I'm basically one of those athletes that is very good at moving heavy things, but not good at moving light things fast.

The Level 2 work happens every Monday and Friday, minus the occasional out-of-town missed session.  Level 2 C Club work happens every Wednesday:

Again, almost embarrassingly slow, but as a guy who hasn't trained for explosion and power (but instead hypertrophy) for about 20 years now, I'm cutting myself some slack.  I feel like the sprints, jumps and med ball work are starting to pay off, and as long as I see these trendlines continue to creep up I'm happy.  Not satisfied by any means, but happy. 

More about my off-season training plans soon...

[ejgaudette 4,066]

8 minutes ago, Getoffmylawn said:

It's been a while since I've posted here, but rest assured I'm slogging away and hatching some off-season plans that I'll detail here soon.

Regarding that slogging away, here's my progress through SuperSpeed Level 2 so far.  Again, pretty slow, but as Bill Miller often says, I'm basically one of those athletes that is very good at moving heavy things, but not good at moving light things fast.

The Level 2 work happens every Monday and Friday, minus the occasional out-of-town missed session.  Level 2 C Club work happens every Wednesday:

Again, almost embarrassingly slow, but as a guy who hasn't trained for explosion and power (but instead hypertrophy) for about 20 years now, I'm cutting myself some slack.  I feel like the sprints, jumps and med ball work are starting to pay off, and as long as I see these trendlines continue to creep up I'm happy.  Not satisfied by any means, but happy. 

More about my off-season training plans soon...

Thats some great hard work right there and you are faster than you give yourself credit for. Our speeds with the sticks are about the same so I would guess you are getting driver going mid 100s or so which is nothing to baulk at. Keep up that hard work. 

[edingc 12,775]

6 hours ago, Getoffmylawn said:

It's been a while since I've posted here, but rest assured I'm slogging away and hatching some off-season plans that I'll detail here soon.

Regarding that slogging away, here's my progress through SuperSpeed Level 2 so far.  Again, pretty slow, but as Bill Miller often says, I'm basically one of those athletes that is very good at moving heavy things, but not good at moving light things fast.

The Level 2 work happens every Monday and Friday, minus the occasional out-of-town missed session.  Level 2 C Club work happens every Wednesday:

Again, almost embarrassingly slow, but as a guy who hasn't trained for explosion and power (but instead hypertrophy) for about 20 years now, I'm cutting myself some slack.  I feel like the sprints, jumps and med ball work are starting to pay off, and as long as I see these trendlines continue to creep up I'm happy.  Not satisfied by any means, but happy. 

More about my off-season training plans soon...

Those numbers aren't slow at all, and it looks like you've made a bit of progress on them. I like how your blue and red sticks are in line with your green sticks. When I was doing SuperSpeed with my DIY sticks, I never was able to get the blue and red sticks to consistently stay in line with the green speeds. When I switched to Rypstick I found I was better able to get the mid and heavy weights more in line with the light weight, which translated to better speeds on the course.

We're in opposite camps as my goal for this offseason is to increase my weights as much as possible and only maintain the explosive work.

 

[ejgaudette 4,066]

13 hours ago, edingc said:

Those numbers aren't slow at all, and it looks like you've made a bit of progress on them. I like how your blue and red sticks are in line with your green sticks. When I was doing SuperSpeed with my DIY sticks, I never was able to get the blue and red sticks to consistently stay in line with the green speeds. When I switched to Rypstick I found I was better able to get the mid and heavy weights more in line with the light weight, which translated to better speeds on the course.

I am in the same boat my green and blue are usually in the right zone, but the read always stays what feels too slow. It took until the end of level 2 until that started to get a bit better, I think getting used to the weight of that club. I have dropped off so I am sure that would be down now, but time to get back to it.

[WiTerp50 34]

On 10/15/2021 at 3:00 PM, IONEPUTT said:

If you think hitting a 69* wedge is hard, wait until you try a 64*. I have both. I'm rather good with the 60*, but the 64* for some reason takes about twice as much work to get the hang of it. Same make and model, just much harder to use the 64*. 

 

On 9/22/2020 at 10:55 AM, Getoffmylawn said:

Eyes may have rolled at just the title of this thread, but I can honestly say I decided I was going to do this several months ago…I’m going to run an offseason “experiment” of bulking up in search of clubhead speed, yards, and ultimately lower scores.  And yes, I’ll give you one hint at who inspired this…his name sounds like SchmeShambeau…

Several factors leading me to this decision.  One, I’m an obsessive type that needs something to sink my interests and energies into, and I’m stationed in Nebraska, meaning I have an offseason of several months where I won’t be able to play.  Two, I’ve been doing some sort of weight-training program for the last 15 years or so…I’m not a gym newbie that’s going to hurt himself or be completely clueless on how to do this.  Three, I have sufficient training aids (namely Planemate and Orange Whip) to keep taking swings over the course of the offseason to make sure I come out of this offseason bulk with a golf swing intact.  (I’ll likely also take a couple GolfTEC lessons during this timeframe too.)

So, baseline numbers of relevance:

Current Weight:  182

Body Fat:  17%  (Per a Bod Pod assessment last week)

Clubhead Speed:  101-102 average as assessed via last GolfTEC session

Current Handicap:  5.9

And now the goal numbers:

Goal Weight:  200

Goal Body Fat:  Keep it under 20%

Clubhead Speed:  As fast as humanly possible, duh

Goal Handicap:  Down to 3 in 2021

 

So here’s my plan in a nutshell:  I’m going to weight train 3 times per week (MWF), with moderately intense cardio on Tuesday & Thursday.  Additionally, I'm doing SuperSpeed training MWF before the weight training sessions; I’m currently 3 weeks into the Level 3 protocol.  I’ll also be doing Planemate protocols 3-4 times per week, foam rolling and a stretching routine 3-4 times per week, and Orange Whip on a less frequent and sporadic basis.  Diet-wise I’ll be putting myself into a 500 calorie surplus daily with the intent of bulking as cleanly as possible…have to maintain appearances with the wife in the name of my social agenda, if you know what I mean.

Over the next few days I’ll post more in-depth info on the weight training program and the diet, and then perpetually update the thread with progress, assessments, etc.  (Don’t worry, no gratuitous shirtless male before and after pics coming.)

I’m open to feedback, outside of “don’t do it”…that train has left the station.  There will be some limiting factors as well.  Like I’ve said, I’ve been weight-training in some form or another for 15+ years, so the law of diminishing returns will kick in…I’m not going to instantly pack on 15 pounds like a guy who has never been in a weight room would.

The bottom line is I’m going to attempt to slowly and cleanly add size, strength and power, with what I think are a lot of measures in place to maintain and enhance mobility and flexibility.  And, I’m going to use this forum to keep myself accountable. 

Feel free to call me out, offer advice, ask questions, comment, etc.

More to follow...

Sounds like you are on your own. The BD did both build mass and as heavily on technique as well. Titleist has a TPI website open to the public to peruse what their experts recommend for exercise to improve muscles used in a golf swing. There are TPI certified instructors around the country if a trip to Oceanside TPI (physical training only if Titleist clubs aren’t on your timeline).  But some professional advice to avoid injury can’t hurt. 

[B_R_A_D_Y 213]

I am looking forward to seeing you progress. A lot of us want to do this.

 

 

Edited October 23, 2021 by B_R_A_D_Y
Changed my mind

[Cblade 16]

I lift weights frequently due to back issues with a focus on the lower body (front squats, power cleans, lunges) etc.

I have also learned that just loading my right side sufficiently increases my clubhead speed by 10 mph according to my golf radar.

It was Ben Hogan, Arnold Palmer and watching Tiger Woods that convinced me to change my swing in the 90's. I started hitting soft balls and it has been hit an miss but I did get to a single digit with poor arm and hand mechanics just by focusing on my alignment and weight shift. I had me speed measured at close to 130. I have an extended driver that I think I can reach 125, again with a focus on the weight shift but with better mechanics. I am 56.

Speaking of gaining speed, I saw a 3 mph per inch increase of shaft length for those interested. 

[Getoffmylawn 5,801]

It’s C Club, so not something to get TOO excited about, but making gains and nice to see a new PR.  First time in the 140s…

[Chip Strokes 6,755]

2 minutes ago, Getoffmylawn said:

It’s C Club, so not something to get TOO excited about, but making gains and nice to see a new PR.  First time in the 140s…

that’s awesome man!!! gettin fast!!

[B_R_A_D_Y 213]

On 10/23/2021 at 4:59 PM, Cblade said:

I lift weights frequently due to back issues with a focus on the lower body (front squats, power cleans, lunges) etc.

I have also learned that just loading my right side sufficiently increases my clubhead speed by 10 mph according to my golf radar.

It was Ben Hogan, Arnold Palmer and watching Tiger Woods that convinced me to change my swing in the 90's. I started hitting soft balls and it has been hit an miss but I did get to a single digit with poor arm and hand mechanics just by focusing on my alignment and weight shift. I had me speed measured at close to 130. I have an extended driver that I think I can reach 125, again with a focus on the weight shift but with better mechanics. I am 56.

Speaking of gaining speed, I saw a 3 mph per inch increase of shaft length for those interested. 

Just an FYI … A gorilla is strong, but not fast. A gazelle is fast but not strong. Be a gorzella my friend. Balance strength training with speed training. As a matter of fact, performing one then the other, increases your twitch muscle fibers, which u use for speed.

[Getoffmylawn 5,801]

Been a while since I posted here...still at it my friends!  I just started Level 3 SuperSpeed training this week, which I'll post progress of after I've got a few weeks under my belt.  I'll also post the workouts...still plenty of heavy deadlifts, squats, and weighted sled work paired with jumps, sprints, and med ball work.

This offseason I've got two main swing keys to really iron out...forward hip sway and re-hinging the club.  After a stretch of consistent low 70s golf, I ended the season on a whimper of low to barely breaking 80's, largely due to consistently blocking shots and with a loss of distance.  The culprit...sliding forward too much out of an ill-advised desire to cover the ball, and a focus too much on using the body to control the club face and not releasing the club through impact.  Below is a GolfTec lesson image wherein we identified the culprit and the fixes.  (Bad on the left, good on the right.)

I'm thinking about buying a Power Fan to work on the wrist hinging part, but I already have plenty of training aids and Orange Whip and the PlaneMate each have protocols that offer to address this.  As far as the sway, I basically need to get into the thought of staying more centered and posting up and turning, rather than sliding forward.  A Nebraska offseason in the basement awaits to try and drill these fixes home!  I'll probably get on a sim a couple times a month to see how I'm doing progress wise.

[edingc 12,775]

22 minutes ago, Getoffmylawn said:

Been a while since I posted here...still at it my friends!  I just started Level 3 SuperSpeed training this week, which I'll post progress of after I've got a few weeks under my belt.  I'll also post the workouts...still plenty of heavy deadlifts, squats, and weighted sled work paired with jumps, sprints, and med ball work.

This offseason I've got two main swing keys to really iron out...forward hip sway and re-hinging the club.  After a stretch of consistent low 70s golf, I ended the season on a whimper of low to barely breaking 80's, largely due to consistently blocking shots and with a loss of distance.  The culprit...sliding forward too much out of an ill-advised desire to cover the ball, and a focus too much on using the body to control the club face and not releasing the club through impact.  Below is a GolfTec lesson image wherein we identified the culprit and the fixes.  (Bad on the left, good on the right.)

I'm thinking about buying a Power Fan to work on the wrist hinging part, but I already have plenty of training aids and Orange Whip and the PlaneMate each have protocols that offer to address this.  As far as the sway, I basically need to get into the thought of staying more centered and posting up and turning, rather than sliding forward.  A Nebraska offseason in the basement awaits to try and drill these fixes home!  I'll probably get on a sim a couple times a month to see how I'm doing progress wise.

IIRC, you bought the Force Pedals, too. Have you used them? My limited use of a tennis ball cut in half has seemingly done wonders for my pivot and staying more centered throughout the swing.