For years, I've been a strong advocate of using overspeed clubs to enhance club head speed in golf. If our goal is to increase swing speed, we need to practice swinging golf clubs faster.
There are two primary ways to achieve this: either by incorporating full driver swings (without a ball) at maximum effort a few times a week, or by using one of the many overspeed training systems available on the market.
Personally, I'm a big fan of the RypStick. It's an adjustable club that emits an audible noise when you generate speed through impact and includes counterweights for added benefits. However, there are several excellent products available—choose the one that suits you best.
To track your progress effectively, I always recommend using a radar and following the protocol provided by the training system you choose. All the overspeed clubs I've used come with step-by-step instructions on how to use them properly.
Incorporating Overspeed Training into Your Routine
Fitting overspeed training into a well-rounded program like Lift Heavy, Swing Fast can be a bit challenging. This is especially true because overspeed work requires about 48 hours of recovery for your central nervous system.
If you attempt to do overspeed training on your rest day, you’re not fully recovered from the previous day's workout, which means you won't maximize the benefits. Not only will you miss out on recovery from the workout, but you'll also start your next workout in a fatigued state from the overspeed session, creating a cycle of suboptimal and ineffective training stimuli.
Since the Lift Heavy, Swing Fast program already includes speed and power training in the gym three days a week (scheduled for Monday, Wednesday, and Friday), it can be tricky to find the right time to add overspeed training.
Optimizing Your Schedule
One effective approach is to perform speed training swings right before your regular workout. This allows you to benefit from both types of training while still providing enough recovery time. By doing both on the same day, you ensure a full day of recovery afterward.
However, I understand that this timing might not work for everyone. In that case, consider doing the overspeed training on Sundays, as Saturdays are conditioning days in the program. While this means you'd only be doing it once a week, you’re still getting speed and power training in the gym three times a week.
Remember, finding the right balance between your training components and allowing sufficient recovery time is key to achieving optimal results. Choose a schedule that fits your routine best, and enjoy the rewards of increased club head speed on the golf course!
