The Stack System Review and Progress Thread

[Paco Chan]

8 hours ago, KJK76 said:

First impressions of The Stack

Quality App with clear step by step guidelines for the user.  I am bit confused by the readings I am getting,  To put these readings into a context - I am 6 foot 5, muscular build but suffer from a trail leg hip injury which I require surgery for. Also the conditions I completed my training in was far from ideal - outside in Scotland in the cold with wind and rain while standing on concrete paving a day after a heavy gym workout!

My initial thoughts are that I am slower with the stack than I am in real life with a ball. The day before the readings below were produced I had an indoor lesson with my pro (after my 90 minute workout in the gym). My average speed with my 6 iron was 95 mph and at times I topped 98 mph. This was similar to previous readings outside, however, I have previously peaked at 105 mph with my 6 iron.

In terms of my driver, I have always been far less efficient with my driver than I am with my irons. Mainly due to poor technique and ineffective sequencing. However, even on with my poorest of swings I top my current eSpeed reading below. I currently average around 108 mph and have peaked around 114 mph. 

My hope is the readings within The Stack app are relative. While the results are not a true reflection of my current ability I will see gradual speed improvements on the course over time.

Even though I am only 2 sessions in, I am thoroughly enjoying the process.

Hey @KJK76, I've also generally found the estimations and extrapolations of the eSpeed to be suspect. I've internalized it two ways:

1. Like you, I look at the Stack performance relative to itself... so seeing the improvement there creates it's own self-motivating loop. "I'm swinging this thing faster!"
2. I cross-reference that by recording 6-iron clubhead speeds (at the driving range) and see that similarly, those data points are also trending upwards.

According to Stack, my eSpeed is supposed to be 114mph, which I find to be a load of rubbish on the course. However, I've definitely seen longer drives on the course, so I know something is working and it's literally translating into real life.

[Jlocke22]

@KJK76 I think some experience kind of a learning curve/increase in the comfort of swinging the stack. I am sure it will normalize quickly and you will see some major jumps within sessions 1-10. 

 

@Paco Chan E-Speed will translate to the fastest you can swing your driver length the same way you swing the stack. So E-speed will translate to the max you would swing your driver no ball in that exact moment in time. That would be up to you to add in "special sessions" and work your on-ball/on-course speed gap to inch closer to your max. 

I have been working in some "full Bryson" sessions in the net and find I am in that range of 4-8 mph lower than e-speed 90% of the time. 

[skraeling]

played 9 holes yesterday, didnt have time to try out the speed priming sadly so went into it rather cold.  I will say though my driver shots were much crispier.  pity its winter conditions lol.  0 roll out.  Still several drives that were 230+ carry.  Cant complain.

Session today set a plethora of personal bests.  This is getting silly and fun.

Edited February 2 by skraeling

[Paco Chan]

On 11/5/2023 at 2:37 PM, Paco Chan said:

Quick update as I'm now a little more than half-way through the second programme (Neural Drive). Speeds continue to go up and I am seeing the delta on the course as well. At the beginning of Neural Drive, I felt that the speed gains in the app weren't really translating on the course (from ~201m off the tee to ~207m). Then suddenly around session 6 or 7 of the Neural Drive programme and my distances have jumped significantly. Now, my minimum off the tee is 210-215m, and I'm regularly getting 230-240m when everything syncs up nicely.

For those who are wondering why they're plateauing, just hang in there and keep on working on it. Building strength takes time. Your body then needs time to figure out how to utilise that strength, so that takes additional time to sync everything up in your swing. The one thing my coach constantly reminds me is that even though I'm stronger, I CANNOT go out on the course and try to murder the ball. Continue to make your "normal" swing, and let the new strength and speed take care of itself.

Sharing the results of the Foundation programme and the Neural Drive programme (everything now normalised to MPH since I'm the only idiot using KPH on this forum ) :

I saw some comments about losing speed and then feeling like they couldn't hit a previous personal best, so I've graphed out the 2 programmes together in a line chart for easy comparison. (I've also added the trendline to help folks see the progress without the whiplashy noise).

Finally, I wanted to add my vote to the discussion around warming up prior to doing your Stack session. It is SOOOO critical that you get your body warm before you start swinging. @NB54 and @Hacker60521 said it best - you don't have to follow their warm-up routine, but please make sure your muscles are warm to avoid injury. For me, there are 3 areas that hurt the most after a session if I haven't done a full warm-up, and now I make sure I give those 3 areas extra TLC before I start my session: 

• thighs and outer thighs (squats/lunges help warm these up, and knee-hugging stretches them out)
• neck (head rolling and looking left-right help stretch and warm up the neck)
• upper back/shoulders (the Stack has a great swinging hug drill that I found really useful, especially the part about changing the angle of your arms)

Hope these real life data points help anyone who's quietly wondering whether or not the system helps. But like any workout programme/tool, you gotta stick with it!

 

 

Wanted to continue sharing the line graph I had started building off to show the growth. Here's the updated graph after having completed the Neural Drive programme and starting on Full Speed Spectrum programme.

As you can see from the 2 trend lines, the increase in speed continues at more or less the same pace.

Edited February 3 by Paco Chan

[revkev]

I've resumed stack after a lengthy hiatus - it's just difficult to do outdoor workouts in Florida in the summer so I stopped.  I wanted to resume in the fall but had several minor but nagging health things going on along with a personal matter and busy work schedule.  

 

At any rate I was surprised at how little, if any speed I had lost when I did my baseline test.  However it is very interesting to me that @skraeling's stack speed of 94 gives an e-speed of 103.  My 94 gives me an e-speed of 97.  Neither speed is close to what my speed was at my driver fitting last Spring or what I get on my PLM - I'm in the high 80's on those - very close between the fitting and the PLM even on my spin rates.  When I get my launch over 14 and spin rate to around 2900 my distance is very close to what Stack says my distance potential is - around 245 with a run out - it gives me around 265 but that's at 2,000 ft on moderately firm fairways and I'm at sea level in the muck - its been a ridiculously wet winter in Florida this year.  

[Hovland]

At the end of a 2 hour TrackMan session today I completed a speed priming with balls session. 

My eSpeed is 112. During the speed priming i reached 117 without ball (highest) and an average of 111mph with ball (112,9 highest). Was surprized that TM CHS was almost identical to the PRGR CHS…

[edingc]

After a lot of starts and stops, I completed the last session of Foundation last night (took 84 days... lol). This is my second offseason with the Stack. For a lot of reasons I just didn't put the same level of commitment into training/practice this offseason. Excuses aside, I was very happy to see the trend over my last several sessions:

If I go off of where I was last winter at this time, I'm still trailing my top speed slightly. But my swing mechanics have been progressing alongside my training. I'm seeing more shots like this which is about as good as I can hit a 6 iron:

I really need to make an effort to continue my Stack training during the season. I think given warmer weather I could really set some PRs.

[Jlocke22]

@edingc - may be worth looking into the flex program so you stay swinging a bit but shorter sessions to keep speed 

[edingc]

12 minutes ago, Jlocke22 said:

@edingc - may be worth looking into the flex program so you stay swinging a bit but shorter sessions to keep speed 

Yeah, that's probably the route I need to go. And I need to bring it with me to the range. Last summer I tried to do it at home at night but other priorities always came up. If I take it on my lunch breaks to the range it will get done. 

[Hoyoymac]

Got a bit off track.  Did a number of return to form workouts and then today I got back on my program and was happy with my results.

 

[skraeling]

Finished first foundation program a few days ago.  Full speed spectrum got recommended to me and began that today.

so my progress check.  It says 99 but honestly I just wasn’t feeling very fast that day when I did it.

how do I know I’ve gained probably more than this?  When I did my iron fitting 2 years ago I was clocked for an average of 73.6.

currently on the prgr with a ball, 80s to low 90s is my speed now.

Edited March 6 by skraeling

[Hoyoymac]

Back at it. Set a couple of personal bests today.

[skraeling]

29 minutes ago, Hoyoymac said:

Back at it. Set a couple of personal bests today.

Dude same!

so close to breaking that damn triple digit mark on the 195.

my driver I think is closest to uh the 105ish g weight.

[Hoyoymac]

Achieved several personal bests today!

 

[Hoyoymac]

A few more personal bests achieved today!  The trend is looking good.

[Hoyoymac]

A little slower today.  Probably didn’t warm up enough.

[jazz15c]

As a 42 (43 next week) year old who has never been blessed with flexibility, I need to get involved with this in a BIG way. 

I am currently playing off an 8.2 handicap but average less than 200 yards off the tee (90 mph CHS), which regularly loses me 3 SG OTT vs my 6 hcap goal (Arccos). An extra 15/20 yards OTT could get me to that goal...probably. 

But...I think I need to put in some serious work before even touching The Stack, make sure my body is prepared for speed-training; I have a VERY short backswing (think hip-height with driver!).

Does anyone have experience of Yoga, Pilates or golf-specific exercises? Or did you all just order The Stack system and get on with it?

I'm sure there are gains to be had but I am worried about starting with a body that is not ready for this!

[Hovland]

21 hours ago, jazz15c said:

As a 42 (43 next week) year old who has never been blessed with flexibility, I need to get involved with this in a BIG way. 

I am currently playing off an 8.2 handicap but average less than 200 yards off the tee (90 mph CHS), which regularly loses me 3 SG OTT vs my 6 hcap goal (Arccos). An extra 15/20 yards OTT could get me to that goal...probably. 

But...I think I need to put in some serious work before even touching The Stack, make sure my body is prepared for speed-training; I have a VERY short backswing (think hip-height with driver!).

Does anyone have experience of Yoga, Pilates or golf-specific exercises? Or did you all just order The Stack system and get on with it?

I'm sure there are gains to be had but I am worried about starting with a body that is not ready for this!

This is my opinion only, and I am not an expert in this...

I do not think you have to start off with other exercises before starting "stacking". The foundation program takes into account that your body needs a soft start to overspeed/overload training. I would say the most important thing is to always warm up properly before a stack session. The app has a great guide for that too

[MrKSTOKES]

21 hours ago, jazz15c said:

As a 42 (43 next week) year old who has never been blessed with flexibility, I need to get involved with this in a BIG way. 

I am currently playing off an 8.2 handicap but average less than 200 yards off the tee (90 mph CHS), which regularly loses me 3 SG OTT vs my 6 hcap goal (Arccos). An extra 15/20 yards OTT could get me to that goal...probably. 

But...I think I need to put in some serious work before even touching The Stack, make sure my body is prepared for speed-training; I have a VERY short backswing (think hip-height with driver!).

Does anyone have experience of Yoga, Pilates or golf-specific exercises? Or did you all just order The Stack system and get on with it?

I'm sure there are gains to be had but I am worried about starting with a body that is not ready for this!

Is your hip height backswing due to medical reasons or just how you swing the club? Length of hand path has a huge correlation on potential speed so might be worth having a few lessons if there's no physical restrictions to see if you can get the hand path longer to give you more time to accumulate speed

[skraeling]

21 hours ago, jazz15c said:

As a 42 (43 next week) year old who has never been blessed with flexibility, I need to get involved with this in a BIG way. 

I am currently playing off an 8.2 handicap but average less than 200 yards off the tee (90 mph CHS), which regularly loses me 3 SG OTT vs my 6 hcap goal (Arccos). An extra 15/20 yards OTT could get me to that goal...probably. 

But...I think I need to put in some serious work before even touching The Stack, make sure my body is prepared for speed-training; I have a VERY short backswing (think hip-height with driver!).

Does anyone have experience of Yoga, Pilates or golf-specific exercises? Or did you all just order The Stack system and get on with it?

I'm sure there are gains to be had but I am worried about starting with a body that is not ready for this!

I just started it at 40 and barring you having any medical reasons to be careful you dont need to prepare yourself.   I just went in blind and didnt do anything special for it.

I just ordered it and started ripping it.

Hell already this year in February (we got one of those random warm days) had a 285yd drive.  Im not gifted at golf.

Im now expecting even just my average drives to be about 245ish.

Just go for it.  also get a referral code from someone it takes off 50.00 and gives whoevers code you use a year of the sub.

Arccos is telling me (post actually setting my driver to the correct loft) im averaging 237 off the tee. 

Edited March 20 by skraeling

[Hoyoymac]

On 3/19/2024 at 10:34 AM, jazz15c said:

As a 42 (43 next week) year old who has never been blessed with flexibility, I need to get involved with this in a BIG way. 

I am currently playing off an 8.2 handicap but average less than 200 yards off the tee (90 mph CHS), which regularly loses me 3 SG OTT vs my 6 hcap goal (Arccos). An extra 15/20 yards OTT could get me to that goal...probably. 

But...I think I need to put in some serious work before even touching The Stack, make sure my body is prepared for speed-training; I have a VERY short backswing (think hip-height with driver!).

Does anyone have experience of Yoga, Pilates or golf-specific exercises? Or did you all just order The Stack system and get on with it?

I'm sure there are gains to be had but I am worried about starting with a body that is not ready for this!

When I started with the Stack System last year it was after several years of hemming and hawing.  and I was 55 years old then.  56 now.

My flexibility is terrible by the way.

The one thing I would say now after gaining 12 miles of swing speed in the past year is that I wish I had started it sooner.

[Hoyoymac]

Todays workout results to follow and I was struggling a bit to swing fast.  Still recovering from my whirlwind trip to Texas.  Didn’t sleep that well last night.  Woke up sniffling and sneezing either because I caught a cold on my trip or seasonal allergies have kicked in.

[Jlocke22]

On 3/19/2024 at 10:34 AM, jazz15c said:

As a 42 (43 next week) year old who has never been blessed with flexibility, I need to get involved with this in a BIG way. 

I am currently playing off an 8.2 handicap but average less than 200 yards off the tee (90 mph CHS), which regularly loses me 3 SG OTT vs my 6 hcap goal (Arccos). An extra 15/20 yards OTT could get me to that goal...probably. 

But...I think I need to put in some serious work before even touching The Stack, make sure my body is prepared for speed-training; I have a VERY short backswing (think hip-height with driver!).

Does anyone have experience of Yoga, Pilates or golf-specific exercises? Or did you all just order The Stack system and get on with it?

I'm sure there are gains to be had but I am worried about starting with a body that is not ready for this!

My father in law borrowed mine for a bit last summer and was floating around 87 CHS and got up to 95-97 e-speed relatively quickly at 61 years old. He was probably playing 90-92 CHS within 4 weeks or so on the course and strike, turn, and dispersion all significantly improved. He isn’t in the best shape and just got after it. 
 

I think if anything it may lengthen things out a bit slowly over time regarding the backswing. 
 

Fit For Golf has a ton of content and programs for all sorts of walks of life. Could find some basic programming with weights or body weight online, not sure what you are doing now. Anything more than normal is a step in the right direction. Basic hinge, push, pull exercises + some rotary or core would be a start. 
 

In the meantime (if you have the space or warmer location in the US) after a warmup, you could start blasting off 5-10 balls at the end of a session max speed and get your body starting to get used to accessing those muscles a bit pre Stack arrival. 

[Jlocke22]

4th Program update so @Hoyoymac doesn’t feel so alone haha  - starting to find a new floor/plateau area. Tre’ Mullins recent post on instagram with a weighted ball protocol pre speed sessions definitely coincided with the jump. Bought 4 weighted balls on Amazon and doing TPI style holds/throws from both sides before the Stack session (along with some weighted jumps, plyos, band work). 
 

been adding in some more “special sessions” with on ball as well + some mechanics prior to sessions on the side coming into spring as swing is getting very long at times

[Hovland]

10 hours ago, Jlocke22 said:

4th Program update so @Hoyoymac doesn’t feel so alone haha  - starting to find a new floor/plateau area. Tre’ Mullins recent post on instagram with a weighted ball protocol pre speed sessions definitely coincided with the jump. Bought 4 weighted balls on Amazon and doing TPI style holds/throws from both sides before the Stack session (along with some weighted jumps, plyos, band work). 
 

been adding in some more “special sessions” with on ball as well + some mechanics prior to sessions on the side coming into spring as swing is getting very long at times

You've got some impressive speed there!

For those of us who are used to the Stack its no surprise that one cannot expect the increases to be linear, but I think its helpful for those who just started to see that one will have good sessions and bad sessions. The important thing IMO is that one will increase speed over time.

This is my eSpeed progress since I started stacking. Maybe Im breaking out of a plateau

 

[skraeling]

15 minutes ago, Hovland said:

You've got some impressive speed there!

For those of us who are used to the Stack its no surprise that one cannot expect the increases to be linear, but I think its helpful for those who just started to see that one will have good sessions and bad sessions. The important thing IMO is that one will increase speed over time.

This is my eSpeed progress since I started stacking. Maybe Im breaking out of a plateau

 

ive 100% hit a small plateau but considering I do ZERO other working out eh thats fine.  If I can make my plateau easier to hit without trying then so much the better.  I dont ever expect to hit 340yd drives so 120+ isnt somthing Im really concerned with hitting.  I would like to hit into the 110-115 range though.  seems im about doing what you did with my second program FSS and just kinda hovering around 106.

[Jlocke22]

46 minutes ago, Hovland said:

You've got some impressive speed there!

For those of us who are used to the Stack its no surprise that one cannot expect the increases to be linear, but I think its helpful for those who just started to see that one will have good sessions and bad sessions. The important thing IMO is that one will increase speed over time.

This is my eSpeed progress since I started stacking. Maybe Im breaking out of a plateau

 

Hahah looks linear at times but it’s been a long road and been way up and down at times. 

[skraeling]

14 hours ago, Hovland said:

You've got some impressive speed there!

For those of us who are used to the Stack its no surprise that one cannot expect the increases to be linear, but I think its helpful for those who just started to see that one will have good sessions and bad sessions. The important thing IMO is that one will increase speed over time.

This is my eSpeed progress since I started stacking. Maybe Im breaking out of a plateau

DATA.  I do like how I can cruise at over 100 now.  Never could do that before.  I a few years ago swinging out of my shoes could only hit about 98.

[GolfSpy AFG]

On 3/20/2024 at 7:43 AM, Hovland said:

This is my opinion only, and I am not an expert in this...

I do not think you have to start off with other exercises before starting "stacking". The foundation program takes into account that your body needs a soft start to overspeed/overload training. I would say the most important thing is to always warm up properly before a stack session. The app has a great guide for that too

I completely agree with this.  Warm up thoroughly; if you’re not sweating before the Stack workout, you’re not warmed up.  But the notion that you have to get in better shape before starting is incorrect; you’ll still see speed gains, and your injury risk is low provided you warm-up.

What it does mean is the ceiling on your gains is lower.  Get in better shape, more flexible and mobile, etc, and you’ll increase your capacity for speed.  Can’t fire a cannon from a canoe kind of thing…

[skraeling]

15 minutes ago, GolfSpy AFG said:

 Can’t fire a cannon from a canoe kind of thing…

Challenge accepted. Pretty sure first one isn’t real though

Edited March 22 by skraeling