MGS Off-Season Speed Challenge

[AndySP]

1 hour ago, Getoffmylawn said:

 I keep a log and track every lift, and make sure to either add weight or get one more rep each workout.  If you don't want to go to that extreme, then at least get a baseline of X weight for Y reps in your bench press, squat, and deadlift, and then check your progress each month.

My two cents. @BMart519probably has more useful insight than I do here...

Thankfully I like tracking workouts, I used a spreadsheet for all my climbing stuff, but I’ve (embarrassingly) never done a bench press, squat, or deadlift with a barbell in my life. One day I’ll join a gym, but currently I’m at home with just a few rubber bands and some light dumbbells.  

I do have a bike at home, but I suspect bike sprints are not as helpful as running sprints for golf. 

[ejgaudette]

3 minutes ago, DPattGolf said:

Appreciate it. 

Looks like my current baseline is 115mph on a PRGR. 

Really hoping to reach 190mph ball speed going into next season. I have some ideas of how to get there but I will be going through an assessment on the 28th that will better help me craft my offseason speed plan.

I love it that would be an amazing jump up and some truly awesome speed. Then maybe we could get you and @Chip Strokes into a long drive competition.

[ejgaudette]

With @DPattGolfs entry today that brings us to a round 20 participants and I think closes up the leader board. I look forward to the competition everyone. Hoping to get first round of updates around December 1 so we can start to see who is moving up the board.

[Bohnson]

120. 
 

hopefully stay consistent and get the off-season swings in! 

[Lacassem]

Can we have side bets on how much improvement Kirke gets?!

[ejgaudette]

44 minutes ago, Bohnson said:

120. 
 

hopefully stay consistent and get the off-season swings in! 

Ill add you, 21 works too

[ejgaudette]

33 minutes ago, Lacassem said:

Can we have side bets on how much improvement Kirke gets?!

Any and all side bets are encouraged. I know and @Golfspy_TCB and @GolfSpy_BOS are already going at it

[Bunkershotbirdie]

At what points do you want updates?  Any time, once a month, every two weeks?  A week ago I took a measurement for my trainer and I am around 93 and max was 94 now.

[GolfSpy BOS]

1 minute ago, Bunkershotbirdie said:

At what points do you want updates?  Any time, once a month, every two weeks?  A week ago I took a measurement for my trainer and I am around 93 and max was 94 now.

I'd say as often as you'd like to chime in.  And remember folks, gains are not linear! Keep at it! 

[ejgaudette]

4 minutes ago, GolfSpy_BOS said:

I'd say as often as you'd like to chime in.  And remember folks, gains are not linear! Keep at it! 

Yes as often as you like but I will probably update the spreadsheet no more than weekly

[Oneputtdean]

75 year old who has steadily been losing club head speed over the past 7 or 8 years. 2 hip replacements and rotator cuff surgery hasn’t helped. Decided this off season was time to fix the problem. I’ve had SwingSpeed clubs for a few years but no way to measure.  Recently purchased the Blast Motion sensors and started training every other day using SwingSpeed protocol.  I’m testing air swing speeds with PXG 811 driver.  I know these speed increases will not hold up but very encouraging early results.

Average of 10 driver swings following 39 SwingSpeed protocol swings.

10-29. 79 mph

11-3.   85 mph

11-6.  87 mph

11-8.  94 mph

11-10. 98 mph
11-14. 110 mph

11-16. 114 mph
I’m pretty amazed at the trend but obviously don’t expect it to continue.  My goal was to go from high 70s to low 90s on course speed. We will see.

[BMart519]

18 hours ago, AndySP said:

For sure. I 100% don’t believe I’m using what I have all that great, especially since Ive never been on a force plate (I really want to). I’m just assuming based on how I’ve trained in the past. My strength background is all for rock climbing, which is really just back and forearms, so I’m just hoping to find some low-hanging fruit.
 

Got me thinking I should do an assessment though. Are there any good baselines online I could use?
 

Fit For Golf (Mike Carroll) has a pretty basic one that is quite the eye opener. If you are male in good health and not elderly it was roughly as follows:

Bench Press = your body weight
Squat = 1.5X body weight
Deadlift = 2X body weight

There was also something about being able to do pull ups or even with 0.25-0.5X your body weight added. I think I got up to 1.6-1.7X body weight on deadlifts at one time in the winter but nowhere close on any of the others. TPI assessment for mobility is as good as it gets for golf. 

[Vegan_Golfer_PNW]

1 hour ago, BMart519 said:

Fit For Golf (Mike Carroll) has a pretty basic one that is quite the eye opener. If you are male in good health and not elderly it was roughly as follows:

Bench Press = your body weight
Squat = 1.5X body weight
Deadlift = 2X body weight

There was also something about being able to do pull ups or even with 0.25-0.5X your body weight added. I think I got up to 1.6-1.7X body weight on deadlifts at one time in the winter but nowhere close on any of the others. TPI assessment for mobility is as good as it gets for golf. 

Interesting. If i was doing 1 rep max, i am very close on all of those. Thanks for sharing

[AndySP]

Thanks @BMart519 I like Mike Carrol, I think he is a good resource. I’ll have to keep this around when I get the chance to try to lift some real weights. I can do plenty of pull-ups, which is nice, but imagine I have a long way to go on the other 3. 

[ejgaudette]

2 hours ago, BMart519 said:

Fit For Golf (Mike Carroll) has a pretty basic one that is quite the eye opener. If you are male in good health and not elderly it was roughly as follows:

Bench Press = your body weight
Squat = 1.5X body weight
Deadlift = 2X body weight

There was also something about being able to do pull ups or even with 0.25-0.5X your body weight added. I think I got up to 1.6-1.7X body weight on deadlifts at one time in the winter but nowhere close on any of the others. TPI assessment for mobility is as good as it gets for golf. 

Thanks for sharing these. Back when I lifted more I was probably over on the squat and deadlift, but bench and pull ups (for more than just a couple) would have been too low. Always had more strength in the lower body.

[Bill Nakayama]

Will Nakayama speed recorded on Trackman:  11/17/22  - 75.6 current  75.6 starting

[edingc]

First indoor update from me. I've been a little under the weather this week, but did get a Stack session in on Wednesday that was average. I have yet to see much of any improvement in numbers on the Stack through 12 sessions, which is a bit disheartening.

I watched both of the Drew Cooper/TXG videos yesterday and took a few cues from him. I'm a lot like Ian in that I'm pretty stationary in my setup minus a little forward hip bump to start my backswing. Drew's feeling of starting to re-center by arms parallel to ground in the backswing was a very good feel for me, and one I'm going to keep working on. My tendency is to get stuck out over my back leg, and that re-centering feel is a good one to combat that.

Anyway, as I expected my irons are pretty solid indoors but my driver tends to lag a few MPH. It was not very warm in the garage (about 38 degrees), but I was rotating my RCT balls in and out of my pockets trying to keep them warm. 

Long ways to go to reach 120 MPH, but I am happy about the ball flight. I did hit 116 with the driver once but the ball was blocked way right. I also saw 100.7 with the 6 iron but it was an overcooked draw so I'm not including them here.

 

 

[ejgaudette]

14 hours ago, Bill Nakayama said:

Will Nakayama speed recorded on Trackman:  11/17/22  - 75.6 current  75.6 starting

I can add you I know its a bit late but we just got promoted. Good luck and let us know how the training goes.

[Vegan_Golfer_PNW]

over the hump of the cold and back to the gym. Next week moving into level 3 SS while still doing the offseason strength program until End of Dec. Then moving into winter strength and level 4 of SS.

[GolfSpy MPR]

Kirke and I just wrapped up our second week of Stacking. We both had to move a lot of snow today, so that might have not been the best for today's speed work.

I didn't set any new high speeds with the "standard" Stack today, but I didn't lose ground either:

So far, I'm definitely seeing more improvement than Kirke. I don't find this shocking, for a couple of reasons. He's got more skill than I do, so he feels more comfortable swinging all out as his normal swing. Part of speed training for most people (and definitely me) is just getting comfortable swinging that hard. Second, because he's a little guy, he needs to swing as hard as he can normally. So the fact that he's not made gains in the low-hanging fruit means (I suspect) that he was already pretty near his physical max speed.