The Stack System Review and Progress Thread

[MIHIGO26]

38 minutes ago, MrKSTOKES said:

I took 3 weeks off last month to let some niggles calm down and was back up to speed within 5 sessions (2 of return to form and 3 program sessions) so you won’t lose much.

 

Good to hear mate. Hopefully something similar for me. It's not a major injury so hopefully be back it shortly. 

[Feynman22]

9 hours ago, Backofthecup said:

No it's not a glitch. Just another misleading number to make you feel like you are making gains when in fact, you are not. They are basically saying your eSpeed and Potentials depend on the RADAR you are using. There is some serious lack of integrity from these guys. It's easy to sell product when you are telling everyone you are making gains when you are not:

"I had a look at the data and the app thinks you used the Swing Speed Radar for the first two sessions, and PRGR Black Pocket for the recent one. To calculate the eSpeed we take some device specific calibration date in to account, so that is the reason for the odd change in eSpeed.

Can you tell us if you used the PRGR for the previous two sessions? We can adjust which radar is tagged (not possible in the app right now) if we know which one was used for the various sessions.

Best Regards,

Roger - TheStack Support"

 

 

 

 

What I'd say is ignore the eSpeed. Your goal is to keep hitting PBs swinging the 195g weight. If that continues to go up, your body is getting stronger and is becoming used to swinging at faster and faster speeds. 

It's predominantly a gym exercise so it will steadily transfer through to the whole of the bag as you continue to swing every weight faster. If you're not seeing much progress I would absolutely look at adding in some gym type work on top

[edingc]

About 3/4 of the way through Neural Drive. As a refresher, ND is my third program since starting in October. I seem to be topped out at 107 MPH Stack speed and 117 eSpeed. I have been seeing a few personal best sets in there so I still feel like I'm making progress.

No major issues so far, I have an occasionally sore neck muscle and fight some golfer's elbow in both arms if I take too many swings during my hitting sessions after Stacking.

Today was a resounding example of my progress this off-season. When I started Stacking in October I topped out at 114 with my driver. Today I hit 114 several times with my 3 wood off the deck. I would guess that I've gained 3+ MPH top speed throughout the bag, with my cruising speed coming up 1-2 MPH.

Very happy tonight. Of course, this wasn't all Stack. My working set weights for bench, squat and deadlifts all increased over the winter, and I can finally do a proper pull up. Additionally, I'm down about 20 pounds since the start of the new year, and changed my diet (added additional carbohydrates) to help out with my performance. Still a work in progress with getting everything dialed in.

[snaphooks]

Has anyone dealt with a back strain shortly after starting?  I workout regularly, and play 3-5x week, so I'm not sure that I'm doing something wrong.  I'm only 6 workouts into the Foundation.  I'm taking a trip so I won't be able to do any sessions this week, maybe I just need a break?

[MrKSTOKES]

3 hours ago, snaphooks said:

Has anyone dealt with a back strain shortly after starting?  I workout regularly, and play 3-5x week, so I'm not sure that I'm doing something wrong.  I'm only 6 workouts into the Foundation.  I'm taking a trip so I won't be able to do any sessions this week, maybe I just need a break?

Luckily enough not a back sprain but have definitely felt a few tweaks in various places, I consider it perfectly normal considering the force we are trying to generate by swinging at absolute max speeds.

one thing that helped me was to film a set of max swings and it highlighted a few technical issues when trying to swing flat out that were obviously putting a lot of pressure on certain areas so I made a conscious effort to try and maintain slightly better mechanics to go with the brute force of max swings and actually started to see solid increases with less aches and pains.

I did give myself a 3 week break halfway through my third program in a row because I felt my body needed to recover, if I started again I think I’d give myself more time between starting programs.

hats off to anyone that’s doing this combining gym work as that was my intention at the start but I’ve found the stack workouts hard work on the body (nearing 50 years of age) so I put gym work on hold until next winter.

best advice would be to listen to your body, yes we all want to be consistent and keep making gains but there’s no point injuring yourself and being unable to train for a month from pushing too hard 

Edited April 3, 2023 by MrKSTOKES
Spelling mistakes

[MIHIGO26]

Back in the game! Shoulder and foot pain free and injury free.

It's been over two weeks, and the app recommended I done a return workout, I decided against it. Over two weeks off and still seeing progress. My grit score has taken a beating but I guess by the end of the program won't matter that much. Pleasing to see some new PB's today after a layoff.

 

Two weeks inbetween workouts 5 and 6! 

Edited April 3, 2023 by MIHIGO26

[MIHIGO26]

As a side note.

Is anyone tracking their progress through an excel spreadsheet alongside the app itself? 

[snaphooks]

9 hours ago, MrKSTOKES said:

Luckily enough not a back sprain but have definitely felt a few tweaks in various places, I consider it perfectly normal considering the force we are trying to generate by swinging at absolute max speeds.

one thing that helped me was to film a set of max swings and it highlighted a few technical issues when trying to swing flat out that were obviously putting a lot of pressure on certain areas so I made a conscious effort to try and maintain slightly better mechanics to go with the brute force of max swings and actually started to see solid increases with less aches and pains.

I did give myself a 3 week break halfway through my third program in a row because I felt my body needed to recover, if I started again I think I’d give myself more time between starting programs.

hats off to anyone that’s doing this combining gym work as that was my intention at the start but I’ve found the stack workouts hard work on the body (nearing 50 years of age) so I put gym work on hold until next winter.

best advice would be to listen to your body, yes we all want to be consistent and keep making gains but there’s no point injuring yourself and being unable to train for a month from pushing too hard 

OK thanks for the replies.  It sounds like maybe I'll just take a week off Stack.  It feels like a minor muscle strain but its been a few days.  I'll give it a rest.  Bombs!

PS: I'm 51, swing speed is just scratching 100 right now.

MW

[MrKSTOKES]

On 4/3/2023 at 1:57 PM, MIHIGO26 said:

As a side note.

Is anyone tracking their progress through an excel spreadsheet alongside the app itself? 

Not personally, I've found that the app gives me all the info I need

[revkev]

On 3/31/2023 at 9:49 AM, Backofthecup said:

It shows lack of integrity when you lead your customers to believe they are making gains when they are not. You are obviously personally connected to them and don't want to hear any negative feedback about the product. I am providing the most honest feedback.  Each program on front page says I'm making gains, yet ON THE COURSE speeds are the same. According to the app my latest eSpeed is 101. That is not even close to what I'm seeing on the course through 2+ programs. I come back to the program because I see the enormous gains people are making and just keep thinking its me, and sooner or later it will kick in. Are people seeing ON THE COURSE gains? That is really the only question that matters. I'd like to hear feed back from them to keep me going.

Sorry I’ve been very busy and this is truly the question. To answer your question for me yes. My shot scope performance average has gone from 224 to 233 since this same time last year. That’s a measurable, tangible result. My regular playing partners have noticed a distance uptic verses their drives and in club selection into greens also. 
 

It would be fair to ask if this is completely due to Stack training or other factors (a new teacher,drier than normal weather) or both. But I have certainly seen a measurable increase in dri j g distance on the course including a number of over 60 career drives on holes - those being my longest drives in 6 plus years on sone holes. 

[Feynman22]

On 4/2/2023 at 1:27 AM, edingc said:

About 3/4 of the way through Neural Drive. As a refresher, ND is my third program since starting in October. I seem to be topped out at 107 MPH Stack speed and 117 eSpeed. I have been seeing a few personal best sets in there so I still feel like I'm making progress.

No major issues so far, I have an occasionally sore neck muscle and fight some golfer's elbow in both arms if I take too many swings during my hitting sessions after Stacking.

Today was a resounding example of my progress this off-season. When I started Stacking in October I topped out at 114 with my driver. Today I hit 114 several times with my 3 wood off the deck. I would guess that I've gained 3+ MPH top speed throughout the bag, with my cruising speed coming up 1-2 MPH.

Very happy tonight. Of course, this wasn't all Stack. My working set weights for bench, squat and deadlifts all increased over the winter, and I can finally do a proper pull up. Additionally, I'm down about 20 pounds since the start of the new year, and changed my diet (added additional carbohydrates) to help out with my performance. Still a work in progress with getting everything dialed in.

I'm going to start Neural Drive on Friday. I've taken a week or so off everything just for a break, but slowly getting back in the gym this week before stacking on Friday.

What's the main difference you've seen in workouts in Neural vs the foundation? Does it have more swings with lighter weights as a whole?

Edited April 4, 2023 by Feynman22

[MrKSTOKES]

10 hours ago, Feynman22 said:

I'm going to start Neural Drive on Friday. I've taken a week or so off everything just for a break, but slowly getting back in the gym this week before stacking on Friday.

What's the main difference you've seen in workouts in Neural vs the foundation? Does it have more swings with lighter weights as a whole?

Not had Neural Drive suggested yet so interested to read people’s thoughts on it

[edingc]

21 hours ago, Feynman22 said:

I'm going to start Neural Drive on Friday. I've taken a week or so off everything just for a break, but slowly getting back in the gym this week before stacking on Friday.

What's the main difference you've seen in workouts in Neural vs the foundation? Does it have more swings with lighter weights as a whole?

 

11 hours ago, MrKSTOKES said:

Not had Neural Drive suggested yet so interested to read people’s thoughts on it

Tough to give an entirely accurate summation as I don't have the app in front of me at the moment, but the cadence of the Neural Drive program has been geared at high and low ends of the weight spectrum. The third phase, which I just completed, was a 225+ gram starting set, followed by a sub-140 gram second and third set with a ton of swings, and then just the 195 gram set to finish. 

I would say I've gained 1-2 MPH from this program, after gaining about that from the intro and Full Speed Spectrum combined.

For me, swinging weights at both ends of the spectrum is tough. You need to have good mechanics to get high speeds at both weight classes. My personal feeling is that it's much easier to swing the middle weights consistently than either the high or low weights.

[Hoyoymac]

Just ordered the Stack system and PGR radar yesterday.

[Feynman22]

Based on that, I decided against Neural drive and started Full speed spectrum yesterday. 

Planning on 3 stack sessions and 3 gym sessions per week from now until Summer hits, so we'll see where we can get to by then.

I've been struggling with strike with driver recently on the course but seeing some solid gains with the irons. Would like to get the 7 iron up to 100mph to cruise at ~95 on course, so have that as a bit of a side goal to the driver work.

[edingc]

1 hour ago, Feynman22 said:

Would like to get the 7 iron up to 100mph to cruise at ~95 on course, so have that as a bit of a side goal to the driver work.

Because of my hitting setup in the winter (garage) I tend to focus more on irons than driver as well. I topped out at 102 with my 6 iron at one point, I think you're goal is perfect and totally obtainable. I think we're right around the same speeds.

[MIHIGO26]

After another short but brief hiatus, this time for 3 days due to illness. Back at it yesterday, sadly it wasn't a good session as I've dropped numbers across the board.

[WaffleHouseTour]

Just completed the Progress Check upon completion of my first Foundation series.  At the end it shows a small 3 mph gain in actual driver speed.  I'm not complaining about that.  Again, my goal was to get back to my pre-hip replacement speed.  And I saw small similar gains across all weights.  

 I struggle w the difference between a "full intent" and "max intent".  I certainly know what swinging w "max intent" feels like, the the Foundation program has had me doing that for the last several weeks. But for the Progress check when I'm told to dial it back to "full intent".  Yes, yes, yes, I've seen Sasha's video.  But it's still very very subjective, and after swinging at Max, I feel like I'm slowing it down.  My Max intent swings on the 135 gram weight have been 7 or 8 mph faster than the full intent.  I don't know if 135g is the base or or test weight for everyone else, but that is what mine is. I use the Jr size club as I've got a lower ceiling to worry about. 

Upon completion I was given choices for the next series and the AI recommended Neural Drive.  I wish I knew what about my Foundation and/or the questions I was asked triggered that recommendation.  I think it was because of the question about how does the driver feel light or heavy; or was it do I feel that i'm not getting as much speed out of my swing for my strength.  Yes to both.  I actually believe I have some barriers/flaws in my swing that cost my speed - so I said yes I don't have the speed for my strength.  I think my "flying elbow" inhibits my speed and I say that because when I do get it appropriated tucked I suddenly see my speeds jump a good 5 or 8 mph.  But the next swing is back down - so thats a swing flaw inhibiting it.  

Anyway, Neural Drive is next.  Whether or not that is the best choice I'm not sure but I figure it can't hurt...  (right???)

 

 

[casey_0507]

Have hit a wall, but during that span I've started lifting weights/working out again after 10 years or so off. So most days are pretty sore or just don't have the oomph.

hoping to really see gains come June/July.  
 

 

[DonnieGolfs]

My Stack system comes tonight, I got my PRGR the other day and have been playing around with that. I plan on doing the stack by itself until I hit a plateau(i.e. stopping my gym program), I recently signed up for an indoor range package too that'll I'll play at once a week and do full bag gap sessions. I'll post my baseline session tonight, hoping this thread will help with my consistency and offer some feedback for this program. Haven't been this excited about golf in a while.

[GolfSpy AFG]

4 hours ago, DonnieGolfs said:

My Stack system comes tonight, I got my PRGR the other day and have been playing around with that. I plan on doing the stack by itself until I hit a plateau(i.e. stopping my gym program), I recently signed up for an indoor range package too that'll I'll play at once a week and do full bag gap sessions. I'll post my baseline session tonight, hoping this thread will help with my consistency and offer some feedback for this program. Haven't been this excited about golf in a while.

You came to the right place; looking forward to that baseline and your progress updates.

[DonnieGolfs]

1 hour ago, Getoffmylawn said:

You came to the right place; looking forward to that baseline and your progress updates.

Took a few swings before the warm up for comparison and had 1 just touch 100. After the warm up and baseline test I had to adjust where I placed the PRGR(I had it in the grass) before I got consistent numbers. Saw a big jump I think just from warming up which I've never done. Outside of the program the warm up routine is something I might carry with me to the range and for pre round routine.

[MIHIGO26]

Last couple of sessions have been a bit disappointing to say the least.

 

[GolfSpy AFG]

2 minutes ago, MIHIGO26 said:

Last couple of sessions have been a bit disappointing to say the least.

 

What program and what phase of that program are you in?

[DonnieGolfs]

11 minutes ago, MIHIGO26 said:

Last couple of sessions have been a bit disappointing to say the least.

 

I'd imagine it would be similar to a weight training program with plateaus and stall points hit. Have you tried adjusting anything outside the program?  Maybe flexibility or making any of the support muscle groups stronger.

[MIHIGO26]

20 minutes ago, Getoffmylawn said:

What program and what phase of that program are you in?

It's the foundations program. Just completed my 8th session.

7 minutes ago, DonnieGolfs said:

I'd imagine it would be similar to a weight training program with plateaus and stall points hit. Have you tried adjusting anything outside the program?  Maybe flexibility or making any of the support muscle groups stronger.

Yeah so last week I started working out at the gym 3x a week also. Previous to that I did not work out.

[GolfSpy AFG]

19 minutes ago, MIHIGO26 said:

It's the foundations program. Just completed my 8th session.

Yeah so last week I started working out at the gym 3x a week also. Previous to that I did not work out.

If you have not been working out regularly, and are now starting both speed training and working out, you're likely overtraining for your current fitness level and not giving yourself enough recovery time.  Fatigue and a lack of recovery is absolutely a HUGE impediment to speed.  You may want to postpone the speed training until you feel like you have a more solid fitness base.  Or, scale back the working out and start phasing it in very slowly and gradually.  I'm not saying you can't workout and speed train simultaneously, I do, but to start them both at the same time is probably a case of asking for too much too soon from your body.

I would also add to be patient with Stack training.  I can't recall the exact nuances of Foundations, but I've seen in most other programs I've done that the third quarter, workouts 12-18 of a 24 workout program, tend to be the most challenging and a bit of a slog, but that slog tends to pay off in phase IV.

Finally, I'd encourage you to go to this link and scroll to the bottom for a video on Sasho's thoughts on speed increase expectations:

https://www.thestacksystem.com/pages/video-vault

[MrKSTOKES]

34 minutes ago, MIHIGO26 said:

Last couple of sessions have been a bit disappointing to say the least.

 

That’s completely normal, if you watch Sasho’s videos where he goes through the results of a normal program the numbers go up and down like a yo yo (vids are on the stack website) 

progress isn’t linear so you’ll see jumps sometimes on days you feel tired and small drops on days you are certain you’ll get pb’s.

keep going and you’ll see the numbers go back to normal then jump ahead again in the next few weeks

[Feynman22]

On 4/12/2023 at 12:42 AM, casey_0507 said:

Have hit a wall, but during that span I've started lifting weights/working out again after 10 years or so off. So most days are pretty sore or just don't have the oomph.

hoping to really see gains come June/July.  
 

 

Worth playing about with the order in which you train & amount of rest you have between gym sessions.

Are you speed training on the same day as the gym? If able to do that, it's best to speed train first then hit the gym afterwards then take 1 or 2 days off to recover. Rinse and repeat. Or you could speed train day 1, gym on day 2, then have a rest day on day 3. Rinse and repeat.

To get the most benefit from the speed training you want to be feeling fresh.

[casey_0507]

51 minutes ago, Feynman22 said:

Worth playing about with the order in which you train & amount of rest you have between gym sessions.

Are you speed training on the same day as the gym? If able to do that, it's best to speed train first then hit the gym afterwards then take 1 or 2 days off to recover. Rinse and repeat. Or you could speed train day 1, gym on day 2, then have a rest day on day 3. Rinse and repeat.

To get the most benefit from the speed training you want to be feeling fresh.

Usually don't do both on same day, stagger them. Just in general a lot of soreness starting to weight train again, although it's been getting better.