The 10 Commandments of Speed Training (Golf) - Don't Start Until Reading This!

If you follow these rules, you'll gain more speed, transfer that speed to the golf course more effectively and efficiently, stay healthy while speed training, and even reduce the length of your plateaus as you speed train!

The 10 Commandments of Speed Training

I. Treat Your CNS with Care

Your Central Nervous System (CNS) governs your ability to produce speed. Protect it.

• Avoid alcohol
• Prioritize sleep
• Understand that travel is taxing on the CNS
• If you get sick (even a cold), mentally allow 2–3 weeks after full recovery before returning to top-speed training (don’t let slowed progress after a cold discourage you!) and make sure you continue the protocol in the Speed Toad app as soon as you’re recovered enough from your illness even if that means you’re not at tip top speeds right away
• Factors that affect the CNS include: nutrition, stress, anxiety/depression, sleep, fatigue/exercise load, and inflammation/illness

II. Prioritize Recovery

You must be 100% rested and recovered before each speed session.

• Preferably allow 48 hours between your last gym workout and your next speed session
• Avoid speed training after a super busy day, manual labor, or excessive fatigue

III. Warm-Up Is Everything

If you want max speeds, you must be fully prepared.

• Be 100% warmed up before swinging at 100% effort
• Use a slow warm-up to match CNS warm-up with muscular warm-up
• Avoid fatiguing either system before the other is ready to go
• Warm up with what you are trying to improve, timing is everything (e.g., driver and Speed Toad, not wedges)

IV. Don’t Swing Heavy

• Increases injury risk (Read More Here: Blog Here)
• Promotes poor swing habits via incorporating big muscles in our swing
• Swinging something heavier than your driver is “Slow Training.” This teaches your body & CNS that swinging slower is ok, which is the opposite of our goal. Thus it slows our progress
• Full article on this here: Blog Here

V. Speed Training Is as Easy as 1–2–3

1. Speed Toad for CNS Overspeed Training (Don’t skip these dry swings, removing the golf ball from the equation helps us push speeds we have never swung before as we are no longer concerned about making quality contact)
2. Dry Driver to transfer overspeed training to the driver (7 mph gapping between Speed Toad & Dry Driver)
3. Hit 9-15 golf balls (with YOUR driver) at max speeds to transfer speed gains into hitting golf balls. Increasing your max swing speed while hitting a ball will transfer your speed training gains onto the course (80% of 100% is always 80%)

VI. Don’t Overtrain

• No need to speed train more than 2x per week
• You must be 100% recovered to swing at 100% max speed
• Follow the Speed Toad app for your training protocol. It is optimized for both frequency as well as drills to maximize sequencing and Ground Reaction Force training

VII. Use the Gym Correctly

• The gym is there to keep you healthy
• Speed is gained via speed training
• Do not work out before speed work
• Don’t life heavy weights
• Mobility is key

VIII. Only Speed Train with Your Own Driver Shaft

Speed training optimizes the swing and sequence of the tool you are training with. The load in the backswing, timing at the top in transition, release into the golf ball... timing this perfectly is specific to your specific driver shaft (it's kick point, length, flex profile, grip, etc.).

• Optimize the sequence of your driver
• Not a training aid

IX. Raise the Ceiling

• After warm-up, the intent of every swing is to swing as fast as possible
• Swing with 100% max speed & intent
• Do not focus on anything else
• Get uncomfortable, don’t be mechanical
• Focus on the feels that produce higher speeds utilizing the radar as your coach/feedback
• Be an athlete
• 80% of 100% is always 80%
• Raise your ceiling so on-course speeds follow

X. Trust the Process

• Plateaus will happen
• Watch your base improve week over week even if your top speeds aren’t improving at the moment
• You cannot be your best every day (similar to scoring in golf, some days you don’t shoot as low of a score as others)
• There are many causes for fluctuation
• Don’t skip drills (they improve sequencing and identify speed leaks)
• Speed train later in the day when possible (CNS is more awake at 5pm than at 6am)
• Focus on club speed only—do not display ball speed when hitting golf balls