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SuperSpeed Training Group 1

 

SuperSpeed Training Programme with SuperSpeed clubs

All the information about the swing speed training programme is collected together on this page. There are the written instructions explaining the programme as well as the videos. Remember the first 4 weeks is using the introductory programme and the last two using level 1

Before you start!  - Please remember to warm-up before working through this training protocol.  If you at any time feel pain or discomfort, stop immediately and consult your medical professional.  Always swing the SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net.  Do not hit the ground or try to hit a golf ball with the training clubs.  When swinging, we recommend keeping the head of the club about 6 to 8 inches above the ground through the bottom of the swing arc. 

 
 

Introductory Training Protocol 

This method of training should be followed between 8th January and 4th February three times a week. Then the level 1 training protocol should be used until the 18th February

 

Level 1 training Protocol 

This method should be used after the first four weeks of introduction training until the completion. So you will use this in week 5 and 6 (5th February -18th February).

 

Introductory Protocol:

Before you start!  - Please remember to warm-up before working through this training protocol.  If you at any time feel pain or discomfort, stop immediately and consult your medical professional.  Always swing the SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net.  Do not hit the ground or try to hit a golf ball with the training clubs.  When swinging, we recommend keeping the head of the club about 6 to 8 inches above the ground through the bottom of the swing arc.   
  
During this Introductory protocol you are going to make swings in two different drill positions, Standing, and Step-Change of Direction. You will start with the lightest club in the set (green for the men’s set).   


Starting in the Standing position on your dominant side, take THREE swings as aggressively as possible.  Next, swap the direction of the swings to the non-dominant side.  Make sure to switch your grip and swing direction.  Take THREE swings in this direction.  Repeat this same process with the medium and heavy weighted clubs. 


Now move on to the Step-change of direction position.  For this position, start with the normal golf stance and then move the lead foot back toward the trail foot so that the feet are touching.  Make a swing stepping the lead foot forward as the club is going back, plant the lead foot aggressively and then swing through.  Take THREE swings as aggressively as possible in the dominant direction.  Next, swap the direction of the swings to the non-dominant side.  Make sure to switch your grip and swinging direction.  Take THREE more swings in this direction.  Repeat this same process with the medium and heavy weighted clubs. 

Finally, finish the protocol with THREE more swings with the lightest club in Standing position on your dominant side.  Always stay aggressive and unleash your speed! 
 
Position                           Sets                                                                      Reps  

Standing                THREE sets – Light, Medium, and Heavy Clubs             THREE on the dominant side and THREE on the non-dominant

Step-Change          THREE sets– Light, Medium, and Heavy Clubs               THREE on the dominant side and THREE on the non-dominant

Standing                ONE set                                                                   THREE swings on the dominant side only
 


Level 1 Protocol:

During this level 1 protocol you are going to make swings in three different drill positions, Kneeling, Standing, and Step-Change of Direction. You will start with the lightest club in the set (green for the men’s set).   


Start in the Kneeling position.  We recommend placing a towel or other type of pad on the ground to cushion the knees.  Start swinging on your dominant side and make FIVE swings.  Next, swap the direction of the swings to the non-dominant side.  Make sure to switch your grip and swing direction.  Take FIVE swings in this direction.  Repeat this same process with the medium and heavy weighted clubs. 


Next you will make swings in the Standing position on your dominant side, take FIVE swings as aggressively as possible.  Next, swap the direction of the swings to the non-dominant side.  Make sure to switch your grip and swing direction.  Take FIVE swings in this direction.  Repeat this same process with the medium and heavy weighted clubs. 


Now move on to the Step-change of direction position.  For this position, start with the normal golf stance and then move the lead foot back toward the trail foot so that the feet are touching.  Make a swing stepping the lead foot forward as the club is going back, plant the lead foot aggressively and then swing through.  Take FIVE  swings as aggressively as possible in the dominant direction.  Next, swap the direction of the swings to the non-dominant side.  Make sure to switch your grip and swinging direction.  Take FIVE more swings in this direction.  Repeat this same process with the medium and heavy weighted clubs. 

Finally, finish the protocol with THREE more swings with the lightest club in Standing position on your dominant side.  Always stay aggressive and unleash your speed! 
 
Position                           Sets                                                                      Reps

Kneeling                THREE sets – Light, Medium, and Heavy              FIVE Dominant Side and FIVE Non-Dominant

Standing               THREE sets– Light, Medium, and Heavy               FIVE Dominant Side and FIVE Non-Dominant

Step-Change          THREE sets  – Light, Medium, and Heavy            FIVE Dominant Side and FIVE Non-Dominant

Standing                ONE set                                                          THREE  swings on the dominant side only