Jump to content

Recommended Posts

Our Sponsors

Ok so I really just wanted you to click on this thread, because this is mostly just a normal super speed review, except I am the one doing it this time. I am about three weeks into the first protocol and with winter bearing down on me in NH figured I would share my off-season journey as many others have done before. A bit about myself I am 28 and started playing golf with my father at age 12, but really did not start playing seriously until my high school years, specifically my junior and senior year. As a someone on the shorter side (5'6") distance has always been on the shorter size, so accuracy became my focus. To that end and coming from a hockey background (I have played from the ages of 4 until 18 and still get out occasionally) I settled on more of a one plane (more Steve Stricker than Bryson) with the arms a good distance from the body. I eventually got to be pretty good, if not that long, and even made the state tournament my senior year, not that it went too well, but still fun. Life has gotten busy since then but with all the time home, like many I have come back to game more and finally broke 80 again for the first time in many years. 

SLz-ht1t3TG1T8XhH6wzwiO_0lT7OQUtfokwPcsny9IMWmBqxUartDpL89Cdy7cpv0u10R7srT2TNcjOtwcItuaH8KSy3Sd15zJd4gSdzscGqySvb6LWOkslceJ1puTzFl0gG0xtUQob0vXSHx_ObegZOU1SgVstzF52_L_915vjcec1Ewt7WXbAwrlyawgfodx7ZrUhwQhLsGdFpodNxlj2Fkhtr8sgt1a3N4H4gCr4lQMrEpzpGEHXEJy1CMqTYiy0MjGBVIt1uR_achRTYKVtPLi6Rbs8sMGdP_9TUypzScbVuj8KIYmMOGXsWWagzbP5hO8o7I-xIArYBNwZ1ISUqQy8M_xFpQF4iwrU5bUtEdMsGV5lZ_MbVR3PhoU49IV1ICo190qcI9tJbH9n_6UQi1-60E12jXAnRx8YxgCoFKFU_3pQYZSnYWCQhTCd3LyZE_wIb-BLQWSPKxjfQbX_Yj1ZNMnJqGRJH9zxdbREu4qNLOxt6T8UZsimsXDq00q53XW45n50XOJi7KOQg8jIMHzXYUquqXuM9XqL1jdj6EKcFdtu5PjG1V5puk9fzNhn--tokQCaLUwCBkI0WoWrt8ChwaHAlnVpWvzs2NdpWYISAQt-jvcWqBYsvg_VUXOoVfzKfGrzULGKQ9xAkcadjBXYctbFfbprIPbY3pDzmtdWI0eZWKdGQXlq=w311-h1077-no?authuser=0So I decided it was time to take a focus on speed, so Super Speed entered the picture. With a starting swing speed of 98 my goal is to get up to 110 mph for next season. So far, I have been getting up to 107 to 105 which is great. In addition to the Super Speed training I enjoy running and try to get out there 5 to 6 days a week. On top of this on days without Super Speed I will be layering in weights, abs, and some explosive work (box jumps, speed ladders, etc.) The goal here is to build a strong base and core through running, lifting, and ab work, while using Super Speed and the explosive movements to turn this into speed. Currently limited to home workouts, so will have to get a bit creative with some isolation to work with the weights I have available.

I will start posting updates on the actual work done weekly and keep the Super Speed training up to date throughout. Hoping to get into a simulator a bit throughout the winter to give some more real numbers when trying to keep the ball on the map. I am always open to suggestions or things to try adding to my workouts to meet my goals. I will freely admit I am no expert, just trying to mimic similar work I was doing when playing hockey in high school and early college when I peaked in distance. Then it was a strong core, some lifting, and speed work. 

Here is to a great off season for all those that have one, and those that get to play much more year round keep hitting those fairways.

Follow My Super Speed Progress Here

  • Like 3

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

Wanted to take some time outline in a bit more specifics the workout plan that I will be following,

Training Area Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Super Speed Training X   X   X    
Running X X X X X X  
Weight Training   X   X     X
Explosive Movements     X   X   X
Ab Workouts X X X X X X  

 

This is a bit aspirational, and Sunday would likely be the day I skip if the work is getting a bit much to handle. I generally run between 4 and 6 miles when I do get out there. Obviously this type of work is not great for building speed, but helps build the core, endurance, and well I flat out enjoy a good run, and with winter coming is one of the few outdoor things I can still do. As for the other areas here is a sample of the work being done in the last three areas.

Weight Training:

  • Hammer Curls: 3 x 10 20 lbs.
  • Bent Over Rows: 3 x 10 20 lbs. (should be a bit higher, but need to buy some weights)
  • Shoulder Press: 3 x 10 20 lbs.
  • Overhead Triceps Extension: 3 x 12 20 lbs. (also could be higher)
  • Single Leg Squat: 3 x 10 each leg

Explosive Movements

  • 3 x 5 Box Jumps
  • 3 x 30 sec Skaters (from SuperSpeed warm up)
  • 3 x 30 sec Toe Taps (touching a box about mid calf to knee height as quickly as possible)
  • 3 x 10 Burpees
  • Speed Ladders

Ab Workouts

  • 3 x 45 sec Plank
  • 3 x 45 sec Side Plank (Each Side)
  • 3 x 12 Ab Bridge

     or

  • P90x Ab Ripper (picked it up in high school track and like it so why change it)

As always open to feedback or tweaks people are willing to share as I am by no means an expert, and probably am bordering on too much work, but I hope to adjust and am always willing to take a bit of time off. Hope everyone has a great weekend and I will start posting about some specific workouts next week.

  • Like 2

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

Following. I am a shorter person as well.

  • Like 1

Follow my golf journey to break into the 80s

Current tester for the Titleist TSi Driver

Spring 2020 MGS Tester for the Fujikura Motore X Shaft

Updated 10/6/2020
Driver:taylormade-small:SIM Max 10.5 - Fujikura Ventus Red 5S Velocore (the real one)
Hybrids:taylormade-small: SIM Max 3H, 4H - Matrix Ozik 85S
Irons:callaway-small:Mavrik Max 5 - AW - Nippon Neo 950GH S
Wedges: :cleveland-small: CBX 2 54, CBX Full Face 58 - Nippon Modus 105 Wedge flex
Putter:  LAB Golf Directed Force 2.1

Current Putter Collection: LAB Golf DIrected Force 1, :cleveland-small: HB Soft Premier #11, :cameron-small: La Costa 1st 500, :scotty-small: Squareback 1 (2008)
 

Link to post
Share on other sites

You need deadlifts, lunges, or some other hip hinge movement in weight training, it's one of the most important moves for crossover to golf. Check out the Fit for Golf twitter and see a few variants of medicine ball throws, there are some options if you don't have a wall to throw the ball against. These are going to be most important for golf speed in addition to jumps. 

If volume is a concern, you could remove the speed ladder or toe touches. 

  • Like 1

:cobra-small: F9 Driver 9*

:cobra-small: Baffler 2H/5H

:ping-small: G700 4i, G410 5-UW, Glide 2.0 54, 60*

:taylormade-small: TP Berwick

Link to post
Share on other sites
31 minutes ago, dlow206 said:

Following. I am a shorter person as well.

Thanks for following and short does not have to mean slow. Sure 130 is probably not possible but I think 110 and maybe a bit higher is which would be fun. Also I have read up on your breaking into the 80s thread, and it seems like you have made some great progress.

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites
5 minutes ago, BMart519 said:

You need deadlifts, lunges, or some other hip hinge movement in weight training, it's one of the most important moves for crossover to golf. Check out the Fit for Golf twitter and see a few variants of medicine ball throws, there are some options if you don't have a wall to throw the ball against. These are going to be most important for golf speed in addition to jumps. 

If volume is a concern, you could remove the speed ladder or toe touches. 

Thanks for the feedback, and I am not too concerned about overload on the legs, I am usually pretty good with that. I have been looking to get a medicine ball for that work. I could definitely move in some lunges and side lunges given the weights I currently, have as the gym options in my area are limited and I am not looking to dive back into one yet. The leg work is the ones I am still developing the most on with the lack of home equipment but lunges would work. Thanks again.

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites
4 hours ago, ejgaudette said:

Thanks for following and short does not have to mean slow. Sure 130 is probably not possible but I think 110 and maybe a bit higher is which would be fun. Also I have read up on your breaking into the 80s thread, and it seems like you have made some great progress.

I am trying to get to about 110 as well. Haven't been on a Trackman for a while, but I have gotten as high as 105 or so, but the contact wasn't good back then. After Covid hit, I bought a bunch of bumper plates, a barbell, and some kettlebells and been following the Golf WOD program. 

  • Like 1

Follow my golf journey to break into the 80s

Current tester for the Titleist TSi Driver

Spring 2020 MGS Tester for the Fujikura Motore X Shaft

Updated 10/6/2020
Driver:taylormade-small:SIM Max 10.5 - Fujikura Ventus Red 5S Velocore (the real one)
Hybrids:taylormade-small: SIM Max 3H, 4H - Matrix Ozik 85S
Irons:callaway-small:Mavrik Max 5 - AW - Nippon Neo 950GH S
Wedges: :cleveland-small: CBX 2 54, CBX Full Face 58 - Nippon Modus 105 Wedge flex
Putter:  LAB Golf Directed Force 2.1

Current Putter Collection: LAB Golf DIrected Force 1, :cleveland-small: HB Soft Premier #11, :cameron-small: La Costa 1st 500, :scotty-small: Squareback 1 (2008)
 

Link to post
Share on other sites
1 hour ago, dlow206 said:

I am trying to get to about 110 as well. Haven't been on a Trackman for a while, but I have gotten as high as 105 or so, but the contact wasn't good back then. After Covid hit, I bought a bunch of bumper plates, a barbell, and some kettlebells and been following the Golf WOD program. 

I'll check that one out. Yeah I need some bigger dumbbells and a medicine ball. I have a concrete wall in the basement I can use. Just lifts with a true barbell are out busy heavy dumbbells would work. Good luck with your speed training as well.

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

I figured weekly updated might get a bit long so gonna change it up and share updates bi weekly. At the advice of BMart519 I changed up the leg work a bit. Below are the lifts and other elements of the workouts done on each day. Off to a good start so far, keeping the weights low to start especially on the legs since it has been a while since I did leg lifting. Legs have always been strong and usually get back in shape quickly, upper body is a much slower process. Also still not medicine balls yet, hoping to pick one up soon to add throws into the mix, I know those will really help. 

MondayComplete Ab Ripper X Routine from P90X (by Tony Horton). This is soooo #Workout  Exercises| http://specialsavoryrecipes6757.… | Abs workout, Ab ripper, P90x  workout

  • SuperSpeed Training Level 1
  • 6 mile run
  • 100 push ups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20
  • Hammer Curls 20 lbs. 3 x 10
  • Bent Over Rows 2 x 20 lbs. 3 x 10
  • Standing Shoulder Press 2 x 20 lbs. 3 x 10
  • Overhead Triceps Extension 20 lbs. 3 x 10

Tuesday

  • 6 mile run
  • 100 push ups
  • P90X ab routine (its 12 exercises so I will skip listing them, see image)
  • 30 inch box jumps 3 x 30 sec (8 to 10 jumps each time)
  • Toe Touches 3 x 30 sec
  • Skaters 3 x 30 sec
  • Single Leg Squats 3 x 10/leg (body weight for now)
  • Lunges 10 lbs. 3 x 10/leg
  • Side Lunge 20 lbs. 3 x 10/leg

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

Looks awesome, glad I could provide helpful feedback. I don't know what size boxes you have for jumps, but look to add jumps where you are facing 90 degrees from the box to add a rotational element. You can then progress to jumping with your back to the box, requiring a 180 spin  to land on the box. (These came from a TPI level 2 trainer, I'm not just making it up). Personally, I like single leg box jumps on 20" and 24" boxes as another progression. (I played a lot of basketball so 30" jumps are straight forward for me, but don't really like the risk of exceeding more than 36". So I work at lower levels with more difficult moves which also saves the effort and wear/tear getting off really high boxes) 

Time to up the weight on those shoulder presses if it's the same weight you curl 😉

You're going to be a machine with the work you have laid out here. 

  • Like 1

:cobra-small: F9 Driver 9*

:cobra-small: Baffler 2H/5H

:ping-small: G700 4i, G410 5-UW, Glide 2.0 54, 60*

:taylormade-small: TP Berwick

Link to post
Share on other sites
5 minutes ago, BMart519 said:

I don't know what size boxes you have for jumps, but look to add jumps where you are facing 90 degrees from the box to add a rotational element. You can then progress to jumping with your back to the box, requiring a 180 spin  to land on the box. (These came from a TPI level 2 trainer, I'm not just making it up).

This.

These types of moves are very prevalent in the Fit for Golf routines as well.

Should be a good follow. Excited to see your progress!

  • Like 3

Unofficial WHS Handicap: 9.7 (Last Updated Nov. 27, 2020)

Driver: cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra SpeedZone Xtreme (9°, set to Draw), 44.5", Aldila Rogue Silver 60 (110 MSI) Stiff
17° Hybrid:
callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Super Hybrid, 41.5", Mitsubishi Tensei CK Pro Orange 80 Hybrid Stiff
19° Driving Iron: 
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra SpeedZone 4 Iron, 2° Flat, 39.75", X-Caliber Rapid Taper 75g Stiff
22° Hybrid:
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra KING F8, 38.5", Aerotech Steelfiber i95 Stiff
5-GW:  
maltby_logo.png.c889f4bebd3ab94fe9c37e77ba6c0c55.png Maltby PTM Chrome, 1° Flat, 37" 7 Iron, KBS C-Taper Lite 110 Stiff
54°, 58°:
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra KING MIM Black, 3° Flat, -1/2" (54°), -1/4" (58°), KBS C-Taper Lite 115 X-Stiff
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°
Ball: :Snell:Snell MTB-X Optic Yellow

Tracked By: :Arccos: Arccos / Cobra Connect
Bag: :1590477705_SunMountain: Personalized 2020 Sun Mountain Sync
Riding On: :CaddyTek: CaddyTek Caddylite EZ V8

2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver

Link to post
Share on other sites
18 minutes ago, BMart519 said:

Looks awesome, glad I could provide helpful feedback. I don't know what size boxes you have for jumps, but look to add jumps where you are facing 90 degrees from the box to add a rotational element. You can then progress to jumping with your back to the box, requiring a 180 spin  to land on the box. (These came from a TPI level 2 trainer, I'm not just making it up). Personally, I like single leg box jumps on 20" and 24" boxes as another progression. (I played a lot of basketball so 30" jumps are straight forward for me, but don't really like the risk of exceeding more than 36". So I work at lower levels with more difficult moves which also saves the effort and wear/tear getting off really high boxes) 

Time to up the weight on those shoulder presses if it's the same weight you curl 😉

You're going to be a machine with the work you have laid out here. 

For myself personally, i haven't gotten comfortable with any box-related jumps besides standard box jumps. I think its purely mental for me. 

  • Like 1

Follow my golf journey to break into the 80s

Current tester for the Titleist TSi Driver

Spring 2020 MGS Tester for the Fujikura Motore X Shaft

Updated 10/6/2020
Driver:taylormade-small:SIM Max 10.5 - Fujikura Ventus Red 5S Velocore (the real one)
Hybrids:taylormade-small: SIM Max 3H, 4H - Matrix Ozik 85S
Irons:callaway-small:Mavrik Max 5 - AW - Nippon Neo 950GH S
Wedges: :cleveland-small: CBX 2 54, CBX Full Face 58 - Nippon Modus 105 Wedge flex
Putter:  LAB Golf Directed Force 2.1

Current Putter Collection: LAB Golf DIrected Force 1, :cleveland-small: HB Soft Premier #11, :cameron-small: La Costa 1st 500, :scotty-small: Squareback 1 (2008)
 

Link to post
Share on other sites

Thanks everyone for the moves to add. Currently doing about 30 inch box jumps that are just about right but as they get easier I will add those rotations. Totally agree on the weights too, that the Christmas gift ask for some heavier weights for sure. The 20s are a bit light for multiple lifts. Thinking about adjustable weights though those are expensive but so are dumbbells themselves.

 

The running and abs are the easier part, been doing those for years now, ran cross country in college not overly fast but pretty good. The lifting has been much spottier but always feels good to get back to it.

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

Another update here. Starting to get into the groove here and adjusting to load well for now, but of course it is still early. Legs definitely have felt the added leg work, which I have admittedly started slow with to not overload, as I generally am relatively strong on the leg lifts. Also for this second leg session today I equalized the lung work weights from before, as the side were a bit heavy and regular a bit too easy. Also getting the balance back on the single leg squats which allowed me to get a bit deeper in the squat today. Finally, changed around the upper lifts to more isolated to allow them to have some challenge given the weights I currently have available. It still early but really getting into this work and sharing it with you folks. Thanks everyone for following along.

Wednesday

  • SuperSpeed Level 1 Protocols
  • 5 mile run
  • 100 push ups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20

Thursday - (life got in the way of the run, but might be for the best as I add in more work)

  • 100 push ups
  • P90X ab routine (see image above)
  • Bicep Curls 3 x 10   2 x 20 lbs.
  • Bent Over Rows 3 x 10   2 x 20 lbs.
  • Triceps Extensions 3 x 10 15 lbs.
  • 3 Way Shoulder Deltoids 3 x 10   2 x 10 lbs. (each one, arms straight in from, side, and arms tucked in and pinch the shoulders)

Friday

  • SuperSpeed Level 1 Protocols
  • 6 mile run
  • 100 push ups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20
  • 30 inch box jumps 3 x 30 sec (8 to 10 jumps each time)
  • Toe Touches 3 x 30 sec
  • Skaters 3 x 30 sec
  • Single Leg Squats 3 x 10/leg (body weight for now)
  • Lunges 15 lbs. 3 x 10/leg
  • Side Lunge 15 lbs. 3 x 10/leg
  • Like 1

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites
1 hour ago, ejgaudette said:

Another update here. Starting to get into the groove here and adjusting to load well for now, but of course it is still early. Legs definitely have felt the added leg work, which I have admittedly started slow with to not overload, as I generally am relatively strong on the leg lifts. Also for this second leg session today I equalized the lung work weights from before, as the side were a bit heavy and regular a bit too easy. Also getting the balance back on the single leg squats which allowed me to get a bit deeper in the squat today. Finally, changed around the upper lifts to more isolated to allow them to have some challenge given the weights I currently have available. It still early but really getting into this work and sharing it with you folks. Thanks everyone for following along.

Wednesday

  • SuperSpeed Level 1 Protocols
  • 5 mile run
  • 100 push ups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20

Thursday - (life got in the way of the run, but might be for the best as I add in more work)

  • 100 push ups
  • P90X ab routine (see image above)
  • Bicep Curls 3 x 10   2 x 20 lbs.
  • Bent Over Rows 3 x 10   2 x 20 lbs.
  • Triceps Extensions 3 x 10 15 lbs.
  • 3 Way Shoulder Deltoids 3 x 10   2 x 10 lbs. (each one, arms straight in from, side, and arms tucked in and pinch the shoulders)

Friday

  • SuperSpeed Level 1 Protocols
  • 6 mile run
  • 100 push ups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20
  • 30 inch box jumps 3 x 30 sec (8 to 10 jumps each time)
  • Toe Touches 3 x 30 sec
  • Skaters 3 x 30 sec
  • Single Leg Squats 3 x 10/leg (body weight for now)
  • Lunges 15 lbs. 3 x 10/leg
  • Side Lunge 15 lbs. 3 x 10/leg

Just some quick advice...muscle growth, whether in size or strength, occurs only if you force it to make an adaptation.  If you're capable of doing "3 x 10   2 x 20 lbs" for an arm isolation movement like curls, then you should be capable of significantly more weight and/or reps for rows.

I understand equipment is a limitation, but if you're doing one back exercise I'd honestly look at how to replace those rows with pull-ups and yes, get some adjustable dumbbells to let you go much heavier overall.

  • Like 1

Driver: :honma:TR20 460, Vizard 60g Stiff

FW: :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 75g Stiff

Hybrids: :titelist-small: TS3 3 & 4H, Project X Evenflow Blue 85g Stiff

Driving Iron: :mizuno-small: MP-20 HMB 3i, UST Mamiya recoil ES 780 F3

Iron: :mizuno-small:JPX 919 Forged 4- GW, Project X 6.0

Wedges::vokey-small:SM7 54 S Grind, 58 M Grind

Putter: :EVNROLL: ER2B 

:SuperSpeed:

Tested the Honma TR20 460 driver

Link to post
Share on other sites
2 hours ago, Getoffmylawn said:

Just some quick advice...muscle growth, whether in size or strength, occurs only if you force it to make an adaptation.  If you're capable of doing "3 x 10   2 x 20 lbs" for an arm isolation movement like curls, then you should be capable of significantly more weight and/or reps for rows.

I understand equipment is a limitation, but if you're doing one back exercise I'd honestly look at how to replace those rows with pull-ups and yes, get some adjustable dumbbells to let you go much heavier overall.

Yes those are for sure on the list I know the rows are super light at this time. Unfortunately a gym is not an option right now and don't really have a pull up option. I know you are much more experienced. Are there more isolated movements for backs that would be challenging given the current weight limits? Thanks for the great feedback!

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites
16 hours ago, ejgaudette said:

Yes those are for sure on the list I know the rows are super light at this time. Unfortunately a gym is not an option right now and don't really have a pull up option. I know you are much more experienced. Are there more isolated movements for backs that would be challenging given the current weight limits? Thanks for the great feedback!

Kind of the wrong question.  Isolation of a particular muscle group isn't really what you're after if you're looking for strength and power gains.  Squats, deadlifts, bench presses, rows, pull-ups...they're compound movements that tax the main muscle group but also supporting muscles as well, and help you build power and overall strength that will translate to golf. 

You may need to get creative...fill some duffel bags with books, things of that nature.  It really would be worth your while to invest in some adjustable dumbbells to make what you're doing more effective.

Driver: :honma:TR20 460, Vizard 60g Stiff

FW: :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 75g Stiff

Hybrids: :titelist-small: TS3 3 & 4H, Project X Evenflow Blue 85g Stiff

Driving Iron: :mizuno-small: MP-20 HMB 3i, UST Mamiya recoil ES 780 F3

Iron: :mizuno-small:JPX 919 Forged 4- GW, Project X 6.0

Wedges::vokey-small:SM7 54 S Grind, 58 M Grind

Putter: :EVNROLL: ER2B 

:SuperSpeed:

Tested the Honma TR20 460 driver

Link to post
Share on other sites
2 hours ago, Getoffmylawn said:

Kind of the wrong question.  Isolation of a particular muscle group isn't really what you're after if you're looking for strength and power gains.  Squats, deadlifts, bench presses, rows, pull-ups...they're compound movements that tax the main muscle group but also supporting muscles as well, and help you build power and overall strength that will translate to golf. 

You may need to get creative...fill some duffel bags with books, things of that nature.  It really would be worth your while to invest in some adjustable dumbbells to make what you're doing more effective.

Totally agree on the weights, on the list for sure. Just trying to fill the space until I can buy those things. Ultimately yes looking to build some strength and power that can turn into more speed. Whatever movements and weights accomplish that are good and it make sense that those compound movements are helpful given the swing is exactly that. When I get the heavier weights thinking some single arm clean type movements might help too. I know I am a bit out of my depth now that I don't have a gym for those bigger lifts I would turn to so any help to get close to similar movements is much appreciated. The books in a duffle bag idea is a good one, my wife keeps buying more books so I can put them to use.

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

Here we are at the start of week 2. Got to play this weekend, maybe for the last time in a while, and it went well. Tough day to tell on distance with the wind, but I did hit a bit of a knuckle ball down wind that went 285 or so which is very long for me. Not sure I can credit SuperSpeed for that but hey why not try. Starting to get comfortable with the increased load with the added weight training, especially in the legs, as I maintain running (I know not the best compliment to speed training, but hey I love it). I have kept the leg work a bit lighter to start and have slowly started to increase it giving myself time to adapt to the added work. I was also able to tie a couple weights together to allow for 30 lbs. on the rows this week, not ideal but good to step it up. This should cover me up to 40 lbs. easy now which should fill the gap until I can get adjustable weights. Another focus has been on managing rest between sets, giving a break but not letting it get too long to keep the effort up throughout, plus helps me see the improvement. Feeling stronger this week and looking forward to keeping up the work.

SuperSpeed itself has been going well and feeling like I am locking in the speed gains I see after a session. I have done a couple drivers after doing the speed training and can get speed up to 110 to 108, and now swinging without that warm up and hitting a ball today still managed 108 to 106. I think the biggest issue was the tension in my body at address, especially in the arms. Keeping things light and with a slight waggle really got the numbers back up there. Now just need to remember that when I hit the course. Workouts are below.

Saturday

  • 6 mile run
  • Life got busy so no abs or push ups

Sunday 

  • 18 Holes, walking and carrying
  • 100 pushups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20

Monday

  • SuperSpeed Level 1 Training
  • 6 mile run
  • 100 pushups
  • P90X ab routine
  • Hammer Curls 20 lbs. 3 x 10
  • Single Arm Bent Over Row 30 lbs. 3 x 10/each arm
  • Triceps Extension 15 lbs. 3 x 10/each arm
  • 3 Way Shoulder Deltoids 10 lbs. 3 x 10/each movement

Tuesday

  • 6 mile run
  • 100 pushups
  • Plank/Side Planks 3 x 45 sec position
  • Bridges 3 x 20
  • 30 inch box jumps 3 x 30 sec (10 jumps each time)
  • Toe Touches 3 x 30 sec
  • Skaters 3 x 30 sec
  • Single Leg Squats 3 x 10/leg (body weight for now)
  • Lunges 20 lbs. 3 x 10/leg
  • Side Lunge 20 lbs. 3 x 10/leg

Follow My Super Speed Progress Here 

Cobra Golf Vector Logo - (.SVG   .PNG) - FindVectorLogo.Com Cobra Speedzone Extreme 9° Mitshubishi Tensei AV Blue 65 Stiff Flex

:taylormade-small: '07 Burner 15° Reax 50 Stiff Flex

:titelist-small: 816 H1 18° Fujikura Speeder HB 8.8 Stiff Flex

:titelist-small: 816 H1 21° Mitsubishi Diamana S+ Blue 70 Stiff Flex

:ping-small:  I500 5 - UW Red Dot Dynamic Gold S300

:cleveland-small: CG16 56°/12 Stock Traction Steel Wedge Flex

:cleveland-small: Tour Action 60° 2 Dot Stock Traction Steel Wedge Flex

:ping-small:  Karsten Series Anser Super Stroke Mid-Slim 2.0

Right Handed

Link to post
Share on other sites

Getting the adjustable weights will be a game changer workout wise. Before covid, i had adjustable weight and they worked well, but even with about 50 pounds per, things like deadlifts were easy.

it wasn’t until i got some olympic weights that workouts went to the next level.

  • Like 2

Follow my golf journey to break into the 80s

Current tester for the Titleist TSi Driver

Spring 2020 MGS Tester for the Fujikura Motore X Shaft

Updated 10/6/2020
Driver:taylormade-small:SIM Max 10.5 - Fujikura Ventus Red 5S Velocore (the real one)
Hybrids:taylormade-small: SIM Max 3H, 4H - Matrix Ozik 85S
Irons:callaway-small:Mavrik Max 5 - AW - Nippon Neo 950GH S
Wedges: :cleveland-small: CBX 2 54, CBX Full Face 58 - Nippon Modus 105 Wedge flex
Putter:  LAB Golf Directed Force 2.1

Current Putter Collection: LAB Golf DIrected Force 1, :cleveland-small: HB Soft Premier #11, :cameron-small: La Costa 1st 500, :scotty-small: Squareback 1 (2008)
 

Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...