Jump to content
IGNORED

Novel Strength Conditioning Strategies for Improving Club Head Speed


Recommended Posts

The Title is from a blog post (link) below, The "heart" of the article details a training method (French Contrast) used for training athletes for speed (i.e. sprinters; rotational sports etc.)

The first part of the article talks about why a golfer wants to increase club head speed (CHS) - skim over that as you probably are reading this article because that is your goal. The section headed "Complex or Contrast Methods" is when you want to read closely.

A French contrast session looks something like this:

Heavy partial-range lift or isometric for 1-3 reps.
Rest 20 seconds.


Force-oriented plyometric exercise, such as a depth jump.
Rest 20 seconds.


Speed-strength-oriented lift for low to medium reps, 2-5 typically.
Rest 20 seconds.


Speed-oriented plyometric exercise of higher repetition range. (Here is where you would use the light speed stick, or the SuperSpeed C, or your driver)
Rest 2-5 minutes and repeat.

The article details gives more details on establishing a workout based on the contrast method.

I have been using speed sticks for 5+ years along with a strength, mobility and conditioning program over that time period - retired for 5+ years, so I have the time. This winter I am going to use the contrast method three times a week. Still in the experimental stage as far as which exercise for the two lifts and the plyometric jump. I will be using all three tools available to me for the speed oriented plyometric exercise; light speed stick, superspeed c and my driver; on alternate days. The intent of the "speed" exercise is maximal effort; Instead of setting a limit(# of rep); I will swing until I see a drop off in swing speed. Also on any given day if I can not reach my target, then I'll skip that day as I probably did not recover fully yet.

Hope you find this helpful.

Club-Head-Speed.jpg

Coach William Wayland believes the ability to swing fast will remain important in golf. Here, he presents strength and conditioning approaches that will help golf athletes increase their club head speed.

 

  • Thumbs Up 2
Link to comment
Share on other sites


  • Moderator
13 minutes ago, MiuraMan said:

Here is an isometric hold followed by a jump move I have incorporated in my workout for speed. Easy to do.

https://www.instagram.com/p/CKxwe5Ql6fB/

 

 

I wonder if you could apply that technique to arm/torso rotation. I do a lot of core rotation work with bands and even some isometric work to stabilize the core, but this is interesting. Something in the position of A4, top of the backswing with a hold, then swings or band pulls.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

1 hour ago, boogielicious said:

I wonder if you could apply that technique to arm/torso rotation. I do a lot of core rotation work with bands and even some isometric work to stabilize the core, but this is interesting. Something in the position of A4, top of the backswing with a hold, then swings or band pulls.

I would probably do a pallof press for the core isometric hold; followed by a standing chop exercise (w a lite band) pulling down, with speed, from A4  as you rotate and hips open. 

  • Thumbs Up 1
Link to comment
Share on other sites


(edited)

good reference on "chopping" exercises by a noted "guru"

Gray-Cook-chop-lift-fi.jpg

From PNF patterns to sport-specific exercise, Gray Cook covers the chop and lift basics to get your clients and patients working two arms against one core.

Search you Tube for Gray Cook and you will find some good stuff; one of my favorites is:

 

Edited by MiuraMan
added more info
  • Thumbs Up 1
Link to comment
Share on other sites


Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share



  • Want to join this community?

    We'd love to have you!

    Sign Up
  • Support TST Affiliates

    TourStriker PlaneMate
    Golfer's Journal
    FlightScope Mevo
    Use the code "iacas" for 10% off Mevo after clicking this link. For Mevo+, click this link or the image above.
  • Posts

    • My driver used to be my 14th club as I rarely pulled it from the bag. Now, maybe for the first time since my Titleist Howiter a cuiple of decades ago, I've got one that I can hit from four or five tees in a typical round.   Thus, I no longer have a "14th" club.     
    • A guy on the range yesterday asked me about the MEVO Plus I was using. I showed him what it can do. He said he was interested in the Garmin but it was sold out. I told him this has a lot more features and will have the Pro package add on next year.
    • Well, I have to admit I was a little disappointed when I first watched it. ... Having typed that. I watched this again last night. For no particular reason, and I have to say I enjoyed it. Even knowing the outcome. The format is a little different. I think it could use some tweaks. My first suggestion is get rid of the carts. I think it would give everyone more time to interact if they walked.  I've said this before and I'll stand by it, both of these guys are good for the game.  I also think the animosity between them was real. I still think they don't really like each other. The Ryder Cup made them team-mates and that helped smooth things over a bit. I also think that there may have been somebody in each of their camps who told them they were coming off like big old cry babies to the public.  Over-all, I hope they keep doing these matches. I don't think they will ever be the kind of mega-event that golf hoped for. They are entertaining to watch and I for one will probably keep watching them. 
    • I have to admit, I kind of like him. He and BDC both have their flaws; That's for certain. But I think they are both good for the game. 
    • No.  I wanna be good at golf now!!!    ha!  No, I’m just kidding.  I do appreciate the fact that it was not expected of me to have this down in one day.  But, I do think I made a bit of progress    but, question:  it feels like turning my left shoulder to the ground equals back and up.  This seem reasonable and/or accurate? 
  • Today's Birthdays

    1. alomar123
      alomar123
      (33 years old)
    2. Amelia Swift
      Amelia Swift
      (31 years old)
    3. Dannyhansen88
      Dannyhansen88
      (25 years old)
    4. Eleanor Morgan
      Eleanor Morgan
      (31 years old)

×
×
  • Create New...

Important Information

Welcome to TST! Signing up is free, and you'll see fewer ads and can talk with fellow golf enthusiasts! By using TST, you agree to our Terms of Use, our Privacy Policy, and our Guidelines.

The popup will be closed in 10 seconds...