Getoffmylawn's Need for Speed & Lower Scores

[Getoffmylawn]

I don’t intend to post these every time I train, but I seem to be seeing a bit of a jump of late and I’m pretty freaking excited about it.

I am not sure what to attribute it to; several factors at play.  One, the Stack workouts have included a lot of Step swings, and I’ve been incorporating some work with Force Pedals on days I’m not speed training, so maybe I’m getting a little better at using the ground.  Two, Tuesday’s and Thursday’s when I’m not speed training I’m devoting a considerable amount of time to a mobility program.  Third, my strength in the weight room is slowly coming back as well.

Whatever it is, I hope it continues.  I was a little under the weather last week too so that probably influences the big delta a bit, but it’s certainly motivating to see the numbers.  Can’t wait until Monday!

[Getoffmylawn]

Full Speed Spectrum program completed this morning.  

I'll do a progress check on Monday and see how things stand with a driver in hand, and then embark on the next program.

One thing that is becoming increasingly clear to me is how much I really need to focus on recovery.  My last few workouts over the couple weeks have been short of the peak speeds I saw a few weeks ago, and coincidentally I've had a lot more late night school work (readings, papers) and the occasional mandatory-fun social events with a few drinks involved.  Overall fatigue levels are an issue, and at the time of the day I'm doing this (6 am) the extent to which my CNS is truly primed and ready is a question too.  I hope to focus a lot more on getting enough sleep and overall recovery during the next program.

[revkev]

Enjoyed checking in here and reading your progress.  Our weather is finally starting to turn tolerable so I'm about to move forward with training (I've been doing a maintenance session once a week).  

 

Are you seeing significant distance gains on the course?

[Getoffmylawn]

1 minute ago, revkev said:

Enjoyed checking in here and reading your progress.  Our weather is finally starting to turn tolerable so I'm about to move forward with training (I've been doing a maintenance session once a week).  

 

Are you seeing significant distance gains on the course?

Definitely.  I am looking forward to using Arccos to capture the drives, but my home course has some drivable par 4s and I’m now a threat to do it.  We have a 299 yard par 4 that I drove the green on the last time I played, then drove a 274 yard par 4 later in the round with 3 wood.

[AndySP]

Agree, seeing your progress is motivating.  Plus you’re like an mph or two ahead, so I’m chasin’. 
 

I also find that sleep quality is a huge indicator of how well my workout goes, more so than time of day. I often get a few reps at a good pace, but never sustain it. The more I’ve gone through, the more I can fell how well the workout will go by the time the warmup is over…which I then try to ignore, haha. 

[Getoffmylawn]

Stack progress check complete.  I was very pleased to see my driver speed baseline jump to 110, an 8 mph improvement from when I first started the Full Speed Spectrum program.

Still a bit of gamesmanship in here in my opinion; really my only negative comment about the Stack.  These were full effort swings, not max...in a few workouts when I make max effort swings the app is going to take credit for the increased mph and tell me how I'm making gains.  Not saying I won't be, just a bit artificial at first.

I was also a little bummed to see I was doing another round of the same program I just did; was hoping for a little variety.  But, I suspect when I answered that I didn't feel I was using the ground effectively I probably pointed myself towards the emphasis on Step swings that come with Full Speed Spectrum.  Either way, I'm excited to keep pushing!

I'll detail more of what I'm doing in the weight room in a future post, especially now that I'm nearly in the offseason...

[Getoffmylawn]

Training continues.  I'm running through the Full Speed Spectrum program again, and I have yet to reach the peak speeds that I saw the last time through.  I've had a general decrease in total sleep, and some lower back problems, that have combined to slow me down a bit.  I'm kind of thinking about emailing the Stack System site and asking for inputs or thoughts on why I may have regressed a bit, but in comparing where I am to the my last time through, I am still much faster overall.  So, I'm content to let the program progress and see if I don't reach new peaks over the next few weeks.

I've picked up the intensity in the gym of late too, now that I'm not playing much golf due to other circumstances and it helps to alleviate the stress.  Possibly contributes to slightly slower speed gains.

I've had to adjust the sets and reps scheme to work around my left labral issues, but I've gone back to my older training style that seemed to cause less injury.  As an example, Monday's workout:

Dumbbell Incline Press - 75s, 12 reps, 10 second rest pause, 3 reps

Dumbbell Shoulder Press - 45s, 20 reps, 10 second rest pause, 5 reps

Reverse Grip Cable Pressdown - 50, 18 reps, 10 second rest pause, 6 reps

Cable Pullover - 60 pounds, 18 reps, 10 second rest pause, 7 reps

Cable Row - 150, 12 reps, 10 second rest pause, 5 reps

Each workout is preceded by 3 sets of both internal and external cable rotations for physical therapy on my shoulder, and a series of ploy push ups and med ball slams...the point being explosive movements are done first before the heavy weight work.  Abs are accomplished via lots of isometric Pallof Presses and ab wheel work interspersed throughout the workout.

Overall, still chasing speed!

 

[Grasmere5]

On 10/21/2022 at 2:33 AM, Getoffmylawn said:

Overall, still chasing speed!

 

Impressive- and good with your desire to get even more speed- so where do you think ‘more speed’ will come from now you are where you are?

Have you analysed video of others with greater speeds than yours, is their lag greater, body turn greater or quicker, wrist position flatter etc, I doubt it’s a bit of it all but just one thing to be even better at

[Golfzilla70]

Good luck.  From what you stated, you're obviously in great shape already.  But coming from me (a guy whose handicap has hovered from 1-3 off and on over the past several years), you might want to pour some energy into core flexibility.  I'm in my 50's, and it's a constant battle to remind myself to get my core activated and to move my trail side through the swing.  It's something i've picked up on over the past couple of years, and it does have a dramatic effect on both clubhead speed and accuracy.  At least for me anyway.

[cnosil]

10 hours ago, Grasmere5 said:

Impressive- and good with your desire to get even more speed- so where do you think ‘more speed’ will come from now you are where you are?

@Getoffmylawnneeds to work on his calves;  swing speed comes from the calves 

[Getoffmylawn]

On 10/22/2022 at 6:05 AM, Grasmere5 said:

Impressive- and good with your desire to get even more speed- so where do you think ‘more speed’ will come from now you are where you are?

Have you analysed video of others with greater speeds than yours, is their lag greater, body turn greater or quicker, wrist position flatter etc, I doubt it’s a bit of it all but just one thing to be even better at

 

On 10/22/2022 at 7:17 AM, Golfzilla70 said:

Good luck.  From what you stated, you're obviously in great shape already.  But coming from me (a guy whose handicap has hovered from 1-3 off and on over the past several years), you might want to pour some energy into core flexibility.  I'm in my 50's, and it's a constant battle to remind myself to get my core activated and to move my trail side through the swing.  It's something i've picked up on over the past couple of years, and it does have a dramatic effect on both clubhead speed and accuracy.  At least for me anyway.

Thanks for the feedback.

My Tuesdays and Thursdays in the gym are spent on doing cardio and recovery work, and mobility and flexibility work.  I don't mean this as immodest as it will come across in the forum, but I've actually managed to stay very flexible.

That said, I am working on building and maintaining more width in the backswing, which is definitely an area I can target to build more speed.  While I'm confident there is plenty more speed to be gained from the Stack and strength training, I know that if I can get my hands consistently higher and deeper in the backswing I can uncover some more mph.

21 hours ago, cnosil said:

@Getoffmylawnneeds to work on his calves;  swing speed comes from the calves 

We can't all be genetic freaks Chris...

[Will_Mac]

Deleted, wasn’t the proper thread for my personal rambling.

[Getoffmylawn]

Hitting the weight room very hard lately.

Yesterday's workout:

Dumbbell Inclines - 75s, 12 reps, 10 second rest, 3 reps

Dumbbell Shoulder Press - 45s, 24, 10 second rest, 5 reps (I go light weights and high reps due to my brittle shoulders)

Reverse Grip Cable Pressdown - 50, 20 reps, 10 second rest, 6 reps

Cable Pullover - 50, 20 reps, 10 second rest, 6 reps

T Bar Row - 135, 10 reps, 10 second rest, 3

All this is preceded with a circuit of Internal and External shoulder rotations, Plyo push-ups, Overhead Medicine Ball Slams, and Medicine Ball wall slams.  The idea is to do all the explosive movements first.  Of course, I've done a Stack workout before doing all this, but overall I'm relatively fresh.

Pallof presses and ab wheel work get done at the end.

I'm also tracking macro's and keeping to a pretty strict diet.  The goal is to still weight 180 but do a bit of body recomposition.  And of course, the larger goal is clubhead speed!

[BMart519]

On 11/15/2022 at 12:44 PM, Getoffmylawn said:

Hitting the weight room very hard lately.

Yesterday's workout:

Dumbbell Inclines - 75s, 12 reps, 10 second rest, 3 reps

Dumbbell Shoulder Press - 45s, 24, 10 second rest, 5 reps (I go light weights and high reps due to my brittle shoulders)

Reverse Grip Cable Pressdown - 50, 20 reps, 10 second rest, 6 reps

Cable Pullover - 50, 20 reps, 10 second rest, 6 reps

T Bar Row - 135, 10 reps, 10 second rest, 3

All this is preceded with a circuit of Internal and External shoulder rotations, Plyo push-ups, Overhead Medicine Ball Slams, and Medicine Ball wall slams.  The idea is to do all the explosive movements first.  Of course, I've done a Stack workout before doing all this, but overall I'm relatively fresh.

Pallof presses and ab wheel work get done at the end.

I'm also tracking macro's and keeping to a pretty strict diet.  The goal is to still weight 180 but do a bit of body recomposition.  And of course, the larger goal is clubhead speed!

More jumps!

Box jumps, split squat alternating jumps, jumps with light DB's in each hand. 

[Getoffmylawn]

On 11/24/2022 at 6:50 PM, BMart519 said:

More jumps!

Box jumps, split squat alternating jumps, jumps with light DB's in each hand. 

I'm doing them; that excerpt was on a more upper-body focused workout.  Legs are 3 times every two weeks...plenty of jumping happens then.

 

Finished another Full Speed Spectrum session...a bit less thrilled with the results but still incremental progress.  

I'll do a progress check Friday, but then likely just do Cruiser workouts once a week through December before launching on a new training program in January.  Based on the description for Neural Drive, which is supposedly for those who are not as fast as they feel their strength levels would justify, I'm likely to go that route unless the Progress Check throws me a curveball.

[Dennis K]

Has anyone used the SuperSpeed Golf training system? Just made the purchase with the Blast Speed Pack. Trying to get from 153-155 drive ball speed to 160 in 2023. Am I being too optimistic? Thanks for any feedback. 

[BMart519]

6 hours ago, Getoffmylawn said:

I'm doing them; that excerpt was on a more upper-body focused workout.  Legs are 3 times every two weeks...plenty of jumping happens then.

Finished another Full Speed Spectrum session...a bit less thrilled with the results but still incremental progress.  

I'll do a progress check Friday, but then likely just do Cruiser workouts once a week through December before launching on a new training program in January.  Based on the description for Neural Drive, which is supposedly for those who are not as fast as they feel their strength levels would justify, I'm likely to go that route unless the Progress Check throws me a curveball.

MAYBE - you are reaching you max potential. Everyone has a ceiling somewhere, 120 isn't shabby. Maybe the thread will have to change to just needing lower scores and not speed. 

[Getoffmylawn]

44 minutes ago, BMart519 said:

MAYBE - you are reaching you max potential. Everyone has a ceiling somewhere, 120 isn't shabby. Maybe the thread will have to change to just needing lower scores and not speed. 

Well that sounds freaking boring.

Mental note, @BMart519 doesn’t believe in me.  Fuel for the next few months of training, check.  

[edingc]

32 minutes ago, Getoffmylawn said:

Well that sounds freaking boring.

My wife has pulled the "have you considered you might have reached your max potential speed," line a few times. I'm not ready to admit that yet.

[BMart519]

18 hours ago, Getoffmylawn said:

Well that sounds freaking boring.

Mental note, @BMart519 doesn’t believe in me.  Fuel for the next few months of training, check.  

Put another way, you are definitely going to earn every MPH from here on out. So enjoy every 1-2 you get, because you are les likely to find 5 MPH through 1 of these Stack cycles. 
 

Have you looked in to TRT?  I heard some guys swear by it at the gym yesterday