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GolfSpy AFG’s Speed & Swing Odyssey


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2 hours ago, Getoffmylawn said:

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"!  

I  made my own sticks, but stopped at the light and heavy. I see minimal need for the middle stick, so that reduces my reps by 33%. During my Protocol 4 session yesterday that resulted in 3 swings with 2 sticks at 6 reps per side = 72 swings plus 3 max out at the end. You could probably knock that down to 4 or 5 reps with the same benefit to reduce down to 48 or 60 total. 90+ swings at full speed is like 5 rounds worth of tee shots or at least 2 rounds worth of full swings, which seems like overkill. 

3 hours ago, edingc said:

Do you still do both sides or only focus on your dominant side? 

One of the things I've taken away from reading some Fit For Golf and Par4Success content is that the SuperSpeed protocols may be a bit taxing unnecessarily, which I've found to be true. Very hard for me to keep up a full protocol workout combined with lifting/stretching. I've enjoyed just working through "regular" swings with the different weights - much quicker and far less taxing on the body.

I have continued left hand swings, my technique is terrible and I get a lot of no-reads which is discouraging. I only do SS 1X week, so I plan on continuing both sides. The new material from Fit For Golf with 1 arm swings using the light stick has me intrigued. If I incorporate these, I am likely to drop non-dominant swings to keep the reps down or cut the reps in half.  

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Just wanted to chime in and say I'll be following along! I've definitely jumped on the bandwagon to see what sort of gains I can make this offseason, so I'll definitely be stealing some ideas from you! Just picked up a swing speed trainer too, so I like how you've been incorporating it.

Driver: :callaway-small: XR16 LD 7* w/ House of Forged Jamie Sadlowski S

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Duplicate post, but now I'll use it say that I'm interested in seeing how you adapt the plan for the explosive phase. As others have mentioned, Fit For Golf is a great resource, as is Bill Miller (IG: @billmillertraining).

Edited by rsolson5755
duplicate post

Driver: :callaway-small: XR16 LD 7* w/ House of Forged Jamie Sadlowski S

3Wood: :cobra-small: F9 Speedback Tour 12.5* Draw w/ Project X Even Flow White T1100 75S

Hybrid: :titelist-small: 818 H1 16* w/ Mitsubishi Tensei Pro White 90S

Irons: :titelist-small: 718 T-MB (3); :titelist-small: 716 AP2 (5-PW)

Wedges: :cleveland-small: RTX4 52/58; :cleveland-small: Full-face 64

Putter: :scotty-cameron-1: Hollywood / :cleveland-small: SOFT 11

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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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FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

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Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

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

Driver: :titleist-small: TSR2, :Fuji:Ventus Blue 6 S, 65g Stiff

FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

            :taylormade-small: Stealth DHY 4H, :Fuji:Ventus Blue 8 S, 80g Stiff

Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

Click here for my HONMA TR20 Official Review!  :honma:

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1 hour ago, Getoffmylawn said:

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

Happy anniversary! Nothing wrong with taking a day off - definitely helps with the mental aspect too!

Driver: :callaway-small: XR16 LD 7* w/ House of Forged Jamie Sadlowski S

3Wood: :cobra-small: F9 Speedback Tour 12.5* Draw w/ Project X Even Flow White T1100 75S

Hybrid: :titelist-small: 818 H1 16* w/ Mitsubishi Tensei Pro White 90S

Irons: :titelist-small: 718 T-MB (3); :titelist-small: 716 AP2 (5-PW)

Wedges: :cleveland-small: RTX4 52/58; :cleveland-small: Full-face 64

Putter: :scotty-cameron-1: Hollywood / :cleveland-small: SOFT 11

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3 hours ago, Getoffmylawn said:

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

Congrats on the anniversary. Hope its a good one!

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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.

Driver: :titleist-small: TSR2, :Fuji:Ventus Blue 6 S, 65g Stiff

FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

            :taylormade-small: Stealth DHY 4H, :Fuji:Ventus Blue 8 S, 80g Stiff

Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

Click here for my HONMA TR20 Official Review!  :honma:

Click here for my Arccos Caddie Bundle Official Review!   :Arccos:

Click here for my Edel SMS & SMS Pro Irons Official Review:edel-golf-1:

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On 1/4/2021 at 10:20 AM, BMart519 said:

I  made my own sticks, but stopped at the light and heavy. I see minimal need for the middle stick, so that reduces my reps by 33%. During my Protocol 4 session yesterday that resulted in 3 swings with 2 sticks at 6 reps per side = 72 swings plus 3 max out at the end. You could probably knock that down to 4 or 5 reps with the same benefit to reduce down to 48 or 60 total. 90+ swings at full speed is like 5 rounds worth of tee shots or at least 2 rounds worth of full swings, which seems like overkill. 

I have continued left hand swings, my technique is terrible and I get a lot of no-reads which is discouraging. I only do SS 1X week, so I plan on continuing both sides. The new material from Fit For Golf with 1 arm swings using the light stick has me intrigued. If I incorporate these, I am likely to drop non-dominant swings to keep the reps down or cut the reps in half.  

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.

Driver: :titleist-small: TSR2, :Fuji:Ventus Blue 6 S, 65g Stiff

FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

            :taylormade-small: Stealth DHY 4H, :Fuji:Ventus Blue 8 S, 80g Stiff

Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

Click here for my HONMA TR20 Official Review!  :honma:

Click here for my Arccos Caddie Bundle Official Review!   :Arccos:

Click here for my Edel SMS & SMS Pro Irons Official Review:edel-golf-1:

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3 minutes ago, Getoffmylawn said:

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.

I read the post yesterday and gleaned a few bits of new stuff I found interesting, and it reaffirmed some of what I've discovered this fall on my own:

  • Less volume isn't necessarily bad.
  • Non-dominant swings aren't really that important.
  • Change up the program to fix weak spots.

Because of the increase in weight in my 5/3/1 sets and the number of swings I take on weekends, I've basically dropped down to doing SuperSpeed twice a week and only about 5 regular swings of each club, or 5-10 counterweighted swings total.

One of the things I pulled from Mike's post was his encouragement to focus on the weakest sticks (for me, red and blue) and maybe skip the green sticks for a few sessions. Something I might try as my green stick swings tend to peak in the upper 130s, while the blue and red lag very far behind that.

Mike also released a new "Speed Series" to his app subscribers, and I plan on doing that twice a week now as well.

Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024)

Driver: callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post
3 Wood: 
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X
20° Hybrid: PXG_Logo.png.8401024d1fb8aec46f0e790c1aa5b80c.png PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X
4 Utility: 
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5-PW:
logo-Ben-Hogan-large.png.98d743ae5487285c6406a1e30a0a63b5.png Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting
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Putter:
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Ball: :Snell:Snell MTB-X Optic Yellow

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40 minutes ago, edingc said:

I read the post yesterday and gleaned a few bits of new stuff I found interesting, and it reaffirmed some of what I've discovered this fall on my own:

  • Less volume isn't necessarily bad.
  • Non-dominant swings aren't really that important.
  • Change up the program to fix weak spots.

Because of the increase in weight in my 5/3/1 sets and the number of swings I take on weekends, I've basically dropped down to doing SuperSpeed twice a week and only about 5 regular swings of each club, or 5-10 counterweighted swings total.

One of the things I pulled from Mike's post was his encouragement to focus on the weakest sticks (for me, red and blue) and maybe skip the green sticks for a few sessions. Something I might try as my green stick swings tend to peak in the upper 130s, while the blue and red lag very far behind that.

Mike also released a new "Speed Series" to his app subscribers, and I plan on doing that twice a week now as well.

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,

Driver: :titleist-small: TSR2, :Fuji:Ventus Blue 6 S, 65g Stiff

FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

            :taylormade-small: Stealth DHY 4H, :Fuji:Ventus Blue 8 S, 80g Stiff

Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

Click here for my HONMA TR20 Official Review!  :honma:

Click here for my Arccos Caddie Bundle Official Review!   :Arccos:

Click here for my Edel SMS & SMS Pro Irons Official Review:edel-golf-1:

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13 minutes ago, Getoffmylawn said:

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,

You're not wrong - I re-read the post and I misread a bit. He doesn't say drop the green sticks but rather focus on more sets of the red or blue sticks than the green. 

Maybe I'll try doubling my sets of blue/red while keeping a set of green at the beginning and end.

Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024)

Driver: callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post
3 Wood: 
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X
20° Hybrid: PXG_Logo.png.8401024d1fb8aec46f0e790c1aa5b80c.png PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X
4 Utility: 
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff
5-PW:
logo-Ben-Hogan-large.png.98d743ae5487285c6406a1e30a0a63b5.png Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting
50°, 54°, 58°:
231036130_Edel_Golf_Logo_v2_grandecopy.png.13cc76b963f8dd59f06d04b1e8df2827.png Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread
Putter:
image.png.49fcc172a1ed0010d930fbe1c5dc8b79.png L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review
Grips: 
stargrip.png.4285948f41f1409613266e7803f0bbaa.png Star Sidewinder, Undersized with Custom Tape Build-Up
Ball: :Snell:Snell MTB-X Optic Yellow

Tracked By: shotscope.png.4a7089f2bddff325285b1266a61dda03.png  Shot Scope H4
Bag: :1590477705_SunMountain: Personalized 2020 Sun Mountain Sync
Riding On: 
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WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver

 

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SuperSpeed Level 4 is kicking my butt, to the point that I'm honestly wondering about overtraining.  Just seems like a lot of reps.  I had a chance to get on a FlightScope yesterday and bang out some short irons (and I was very pleased with how I was hitting it), but I felt gassed before I even started the protocol today.

Anyway, hit the gym and again tried to up the weight where I could:

Med Ball Slams - 10 pound ball, 3 x 5

Dumbbell Bench Press - 95s, reps at 6, 1

Machine Shoulder Press - 150, reps at 7, 1

Machine Dip - 250, reps at 11, 3  (Lowered the seat on this for more ROM and found I should have been there all along)

Machine Pulldown - 190, reps at 6, 1

Cable Rows - 190, reps at 8, 3

Standing Cable Internal Rotations - 20, 3 x 10

Standing External Rotations - 20, 3 x 10

I know, lots of machines this workout.  Again, especially after the heavy dumbbell sets I try to give the joints a bit of a break for a workout. 

Driver: :titleist-small: TSR2, :Fuji:Ventus Blue 6 S, 65g Stiff

FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

            :taylormade-small: Stealth DHY 4H, :Fuji:Ventus Blue 8 S, 80g Stiff

Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

Click here for my HONMA TR20 Official Review!  :honma:

Click here for my Arccos Caddie Bundle Official Review!   :Arccos:

Click here for my Edel SMS & SMS Pro Irons Official Review:edel-golf-1:

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On 1/11/2021 at 9:34 AM, Getoffmylawn said:

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.

315x8 is solid and if you are hitting that for multiple sets with something in the tank after each set going up shouldn’t be a concern. 

Driver: PXG 0811 X+ Proto w/UST Helium 5F4

Wood: TaylorMade M5 5W w/Accra TZ5 +1/2”, TaylorMade Sim 3W w/Aldila rogue white

Hybrid: PXG Gen2 22* w/AD hybrid

Irons: PXG Gen3 0311T w/Nippon modus 120

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Putter: Scotty Caemeron Super Rat1

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Solid workout! Regarding the overtraining, how much sleep/food are you getting? Could just be an off day, or there could be outside factors. I'd see how you feel for the next couple workouts and adjust accordingly.

On a side note, how are you liking the ball slams? I don't have access to any, but I've taken some ideas from Fit for Golf and Bill Miller to try and mimic the movement and I'm really liking it so far.

Driver: :callaway-small: XR16 LD 7* w/ House of Forged Jamie Sadlowski S

3Wood: :cobra-small: F9 Speedback Tour 12.5* Draw w/ Project X Even Flow White T1100 75S

Hybrid: :titelist-small: 818 H1 16* w/ Mitsubishi Tensei Pro White 90S

Irons: :titelist-small: 718 T-MB (3); :titelist-small: 716 AP2 (5-PW)

Wedges: :cleveland-small: RTX4 52/58; :cleveland-small: Full-face 64

Putter: :scotty-cameron-1: Hollywood / :cleveland-small: SOFT 11

Ball: :srixon-small:

Instagram: @thatgolfguyrob

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6 minutes ago, thatgolfguyrob said:

Solid workout! Regarding the overtraining, how much sleep/food are you getting? Could just be an off day, or there could be outside factors. I'd see how you feel for the next couple workouts and adjust accordingly.

On a side note, how are you liking the ball slams? I don't have access to any, but I've taken some ideas from Fit for Golf and Bill Miller to try and mimic the movement and I'm really liking it so far.

Some very good questions.  Actually, last night was a rough one.  Ended up staying up much later than I wanted to yet still got up at 4, so I was only running on 4 hours.  As for diet, since putting on the 15 pounds I wanted to I've moved down to a maintenance calorie level of 2700, which is consistent with my TDEE.  But, it's very high protein and lower carb, with an intent to do some "body re-composition" to add some muscle but shed some fat, gradually.  So, low carbs and low sleep probably didn't help...good point I hadn't thought of.

Ball slams...I'm warming up to them.  In this COVID environment the gym I go to put away the more traditional leather-bound ball, so the only one available is the hard rubber style.  So, I get the awkward feeling of a lot of eyes pointed my way when I start slamming that thing everywhere!  Also, I'm doing a couple different varieties but I'm not sure how to properly "title" the movement in this thread so I'm just going with the generic description.  But, I like them, I can see the potential for power & speed development simply because of the ballistic nature of the exercise.

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On 1/11/2021 at 8:45 AM, edingc said:

You're not wrong - I re-read the post and I misread a bit. He doesn't say drop the green sticks but rather focus on more sets of the red or blue sticks than the green. 

Maybe I'll try doubling my sets of blue/red while keeping a set of green at the beginning and end.

In my opinion, the Blue or middle stick is of least importance as its closest to golf club weight which is why I never bothered building one for my set. The green (light) stick is the whole purpose of overspeed training. There are lots of products on the market like the heavy club with extra weight, whether it be other sticks, Orange Whip, weighted clubs, etc. The entire premise of overspeed is to move faster than before, I would be hesitant to reduce emphasis on this portion. 

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22 hours ago, Getoffmylawn said:

Some very good questions.  Actually, last night was a rough one.  Ended up staying up much later than I wanted to yet still got up at 4, so I was only running on 4 hours.  As for diet, since putting on the 15 pounds I wanted to I've moved down to a maintenance calorie level of 2700, which is consistent with my TDEE.  But, it's very high protein and lower carb, with an intent to do some "body re-composition" to add some muscle but shed some fat, gradually.  So, low carbs and low sleep probably didn't help...good point I hadn't thought of.

Ball slams...I'm warming up to them.  In this COVID environment the gym I go to put away the more traditional leather-bound ball, so the only one available is the hard rubber style.  So, I get the awkward feeling of a lot of eyes pointed my way when I start slamming that thing everywhere!  Also, I'm doing a couple different varieties but I'm not sure how to properly "title" the movement in this thread so I'm just going with the generic description.  But, I like them, I can see the potential for power & speed development simply because of the ballistic nature of the exercise.

Thanks for the answer! My training is pretty similar, where I end up putting a generic description, but I've found similar movements to the slams and am liking those so far. Interested to see how it carries over.

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So we're in the middle of a blizzard right now so I wasn't able to get to the gym today. Just 4 inches of snow but winds at 50 mph, or to this group a 5-club wind. 😂

I still got the truck out of the garage (despite the "you're crazy" looks from the wife) and knocked out SuperSpeed Level 4, then resorted to my home gym equipment for what turned out to be a solid workout.

Med Ball Slams - 25 pound ball, 3 x 5  (Probably too heavy a ball for the "move fast" intent of this exercise, but I had to work with what I had)

Dumbbell Curls - 60s, reps at 6, 2

Pinwheel Curls - 50s, reps at 9, 3

Bulgarian Squats w/Jump - 40s, 2 x 6 (I could go heavier but seeing as this was the first time I'm adding the jump into each rep I wanted to start with a weight I was sure was safe)

Calf Raises- 90s, reps on the staircase to burnout...hey, it's a home workout...

Stiff-Legged Deadlift - 90s, 2 x 18  (Again, could go heavier but it's home gym...)

Standing Anti-Rotation - Green Fitness Band, 3 x 18

 

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Got back at it and had a very good workout this morning.  I’m getting stronger even though I’m strictly in maintenance calorie mode.

SuperSpeed Level 4, then:

Med Ball Chest Slams - 10 pound ball, 3x5

Dumbbell Inclines - 85s, reps at 7, 1

Kneeling Landmine Shoulder Press - 45, reps at 11, 3

Cable Pressdown - 200, reps at 11, 5

Close-Grip Chins - 12, 3

Trap Bar Deadlifts - 400, 2 x 5

Box Jumps - 3 x 6

Standing Cable Internal Rotations - 20, 3 x 12

Standing Cable External Rotations - 20, 3 x 12

I’m still a little frustrated on the deadlift in that my grip is failing me before anything else, but a sixth rep per set is close.  Then, 420 baby!

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So maybe this is a bit odd of me, but the gym was remarkably empty yesterday morning, so I felt a lot less stupid about taking a video of a deadlift set.  Here it is.  In the event @BMart519or maybe @Chip Strokesin particular, or anyone, have some form critiques please do share.

This was the first of two sets of five, and you can see between the fourth and fifth rep I had to "reset" my grip a bit...

https://www.youtube.com/watch?v=YaHspWzk91E&feature=youtu.be

 

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Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

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1 hour ago, Getoffmylawn said:

So maybe this is a bit odd of me, but the gym was remarkably empty yesterday morning, so I felt a lot less stupid about taking a video of a deadlift set.  Here it is.  In the event @BMart519or maybe @Chip Strokesin particular, or anyone, have some form critiques please do share.

This was the first of two sets of five, and you can see between the fourth and fifth rep I had to "reset" my grip a bit...

https://www.youtube.com/watch?v=YaHspWzk91E&feature=youtu.be

 

I am reading Kelly Starrett's - Becoming A Supple Leopard. You can check out his background... The DL technique he discusses in the book emphasizes keeping the lower leg (tib/fib) close to perpendicular to the ground. 

Your form looks excellent, this is a very minor coaching point: on the negative portion of reps 1 and 5 your knees come forward more than the rest of the reps. His cue for this is shooting the hamstrings back to start the lift. 

You can tinker with that on light weight and see how it feels, you knees aren't coming extremely far forward and trap bar has a tendency to bring you more forward without a barbell there and into a hybrid squat/deadlift position. Back and shoulders look great which is key to safe DL with those weights. 

If grip strength is the limiting factor, try to add some forearm strengthening work, those fat grips to fit over a barbell, or anything with a larger diameter grip. If you have Twitter, William Wayland is a great strength coach and has an article showing split stance variants with trap bar DLs. This will allow you to drop the weight but up the load on each individual leg, while not challenging balance. 

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2 hours ago, Getoffmylawn said:

So maybe this is a bit odd of me, but the gym was remarkably empty yesterday morning, so I felt a lot less stupid about taking a video of a deadlift set.  Here it is.  In the event @BMart519or maybe @Chip Strokesin particular, or anyone, have some form critiques please do share.

This was the first of two sets of five, and you can see between the fourth and fifth rep I had to "reset" my grip a bit...

https://www.youtube.com/watch?v=YaHspWzk91E&feature=youtu.be

 

nothing to really critique with your form at all.  trap bar deads, especially using the high handles, are much more of a leg driven, almost squat movement pattern than a conventional deadlift.  you do a great job of keeping your chest upright and driving through your heels to extension.  if i had to nitpick, id say keep your gaze down towards the floor at the beginning of the rep, and bring it up to neutral at the top.  looking straight forward at the bottom of the rep creates overextension in the neck as you go through the lift.  again - that's very nitpicky of me.  

personally, i'm a big fan of bracing for the lift from the top (and that's the way ive always taught the deadlift), but you did a great job of getting into a braced position before the lift so it's not even really worth bringing up.  

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6 minutes ago, BMart519 said:

I am reading Kelly Starrett's - Becoming A Supple Leopard. You can check out his background... The DL technique he discusses in the book emphasizes keeping the lower leg (tib/fib) close to perpendicular to the ground. 

Your form looks excellent, this is a very minor coaching point: on the negative portion of reps 1 and 5 your knees come forward more than the rest of the reps. His cue for this is shooting the hamstrings back to start the lift. 

You can tinker with that on light weight and see how it feels, you knees aren't coming extremely far forward and trap bar has a tendency to bring you more forward without a barbell there and into a hybrid squat/deadlift position. Back and shoulders look great which is key to safe DL with those weights. 

If grip strength is the limiting factor, try to add some forearm strengthening work, those fat grips to fit over a barbell, or anything with a larger diameter grip. If you have Twitter, William Wayland is a great strength coach and has an article showing split stance variants with trap bar DLs. This will allow you to drop the weight but up the load on each individual leg, while not challenging balance. 

 

2 minutes ago, Chip Strokes said:

nothing to really critique with your form at all.  trap bar deads, especially using the high handles, are much more of a leg driven, almost squat movement pattern than a conventional deadlift.  you do a great job of keeping your chest upright and driving through your heels to extension.  if i had to nitpick, id say keep your gaze down towards the floor at the beginning of the rep, and bring it up to neutral at the top.  looking straight forward at the bottom of the rep creates overextension in the neck as you go through the lift.  again - that's very nitpicky of me.  

personally, i'm a big fan of bracing for the lift from the top (and that's the way ive always taught the deadlift), but you did a great job of getting into a braced position before the lift so it's not even really worth bringing up.  

Thank you both for the feedback; very much appreciated.

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4 minutes ago, BMart519 said:

I am reading Kelly Starrett's - Becoming A Supple Leopard. You can check out his background... The DL technique he discusses in the book emphasizes keeping the lower leg (tib/fib) close to perpendicular to the ground. 

Your form looks excellent, this is a very minor coaching point: on the negative portion of reps 1 and 5 your knees come forward more than the rest of the reps. His cue for this is shooting the hamstrings back to start the lift. 

if he were using a conventional barbell, shin angle and knee position relative to his toes would matter a lot more, and what you said is spot on for that particular lift.

trap bar deads are essentially a squat.  you set up with the hips a lot lower and the chest a lot more vertical, so naturally you're going to get some forward inclination of the shins.  and since the bar doesn't have to travel around your knees, there's nothing wrong with that position from an anatomical or efficiency standpoint.

i'd almost prefer the name of the lift be changed from trap bar deadlift to floor loaded squat, since pretty much any way you choose to compare the two, they are night and day different.

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@Getoffmylawn @BMart519 you can see what i'm talking about in these two pictures.  

conventional deads: hips much higher, shoulders over the toes, much more of a posterior chain driven pulling motion

trap deads: hips back and down, chest vertical, shoulders behind the bar over the middle of the foot, much more of a quad driven push off of the floor

 

DL-hips-correct.jpg

images.jpg

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17 minutes ago, Chip Strokes said:

@Getoffmylawn @BMart519 you can see what i'm talking about in these two pictures.  

conventional deads: hips much higher, shoulders over the toes, much more of a posterior chain driven pulling motion

trap deads: hips back and down, chest vertical, shoulders behind the bar over the middle of the foot, much more of a quad driven push off of the floor

 

DL-hips-correct.jpg

images.jpg

Interesting.  Are you suggesting I'm not programming it correctly if I'm doing it as part of a back workout?  I don't disagree that there is a lot of quad recruitment, but especially at the second half of the ROM back and traps are certainly working hard.

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7 minutes ago, Getoffmylawn said:

Interesting.  Are you suggesting I'm not programming it correctly if I'm doing it as part of a back workout?  I don't disagree that there is a lot of quad recruitment, but especially at the second half of the ROM back and traps are certainly working hard.

you're still getting back and lat recruitment since they're working to hold and stablize the load you're moving.  

i've just always programmed them based on the primary mover - which is your quads.  i used trap bar deadlifts either to help me break squat plateaus, or as a strength movement between squat cycles.  i'd often strap up and overload the bar just to see where the failure point was.  

none of this is me telling you what to do, just offering my perspective.  you're in the driver's seat here since your body is the one feeling the effects of your training.  if you feel that it's effective on your back days then keep the train rolling!

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Another solid workout today.  Actually, I overslept so I ended up not getting to the gym until 8:30.  I also took my SuperSpeed sticks into the gym and used them in there, and that was probably a more productive session than the just-woke-up and wearing layers & freezing sessions I've been doing in my garage.

In any event, SuperSpeed Level 4, followed by:

Med Ball Wall Slams - 10 pound ball, 3 x 5

Barbell Curls - 110, reps at 8, 3

Hammer Curls - 60s, reps at 7, 3

Box Jumps - 3 x 5

Standing Cable Anti-Rotations - 50, 3 x 10

Machine Leg Press Calves - 260, 8 reps

Single-Leg Deadlifts - 60s, 2 x 8

Leg Press - 700, 2 x 8

 

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FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

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Today was SuperSpeed Level 4, followed by an A2 workout that kicked my butt.

Med Ball Chest Slams - 10 pound ball, 3 x 5

Machine Chest Press - 210, reps at 5, 2 (I think I'm going to replace this with a Smith the next time around)

Arnold Presses - 60s, reps at 6, 2

Machine Dips - 250, reps at 12, 4

Lat Pulldown - 190, reps at 6, 2

T-Bar Row - 180, reps at 6, 3

Standing Internal Rotations - 20, 3 x 12

Standing External Rotations - 20, 3 x 12

Box Jumps - 3 x 5

 

 

Driver: :titleist-small: TSR2, :Fuji:Ventus Blue 6 S, 65g Stiff

FW: :titleist-small: TSR2 3w, 15,  :Fuji:Ventus Blue 7 S, 70g Stiff

Hybrids:  :callaway-small: Apex Pro 3H, :Fuji:Ventus Blue 8 S, 80g Stiff

            :taylormade-small: Stealth DHY 4H, :Fuji:Ventus Blue 8 S, 80g Stiff

Irons: :edel-golf-1: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff

Putter: :odyssey-small: Sri-Hot 5K Triple Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1

Click here for my HONMA TR20 Official Review!  :honma:

Click here for my Arccos Caddie Bundle Official Review!   :Arccos:

Click here for my Edel SMS & SMS Pro Irons Official Review:edel-golf-1:

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