Curated Routine

Golf SPEED TRAINING - my training basics to swing over 155mph!

GolfMobility & Recovery

Golf SPEED TRAINING - my training basics to swing over 155mph! is a curated workout routine with 6 ordered actions and 6 timestamped video clips. Start with Single-Handed Bilateral Warm-Up Swings and Overload Pyramid Set 1: Light Weight Progressive Swings. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 3 min 56 sec; rest is listed per action.

Clip time: 3 min 56 sec6 actionsSingle training session

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Action Sequence

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0:00 / 0:29
Sourceyoutube.com/watch?v=YD_VyHPsJiY
AuthorYouTube creator
1

Single-Handed Bilateral Warm-Up Swings

Sets: 1Rest: 1 minEst. duration: 29 sec

Perform smooth warm-up swings with a light speed trainer using right hand and left hand individually, swinging across both dominant and non-dominant sides.

Key points

  • Use the lightest speed training weight setting
  • Swing single-handed with the right hand and left hand
  • Train both directions (dominant and non-dominant sides) to balance the body

Common mistakes

Jumping directly into maximum-effort swings without warming up both sides of the body.

0:00 / 1:01
Sourceyoutube.com/watch?v=YD_VyHPsJiY
AuthorYouTube creator
2

Overload Pyramid Set 1: Light Weight Progressive Swings

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 1 min 1 sec

Using the 100g light weight, execute 6 swings structured as 1 at 80% effort, 1 at 90% effort, and 4 all-out max-speed swings.

Key points

  • Ramp up intensity: 1 swing at 80%, 1 swing at 90%, and 4 swings 100% all-out
  • Focus on primary power sources rather than strict technical swing mechanics
  • Generate maximum speed past the ball impact zone and allow feet to move naturally with ground reaction forces

Common mistakes

Overthinking technical positions like wrist angles instead of releasing full athletic speed.

0:00 / 1:08
Sourceyoutube.com/watch?v=YD_VyHPsJiY
AuthorYouTube creator
3

Overload Pyramid Set 2: Medium Weight Progressive Swings

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 1 min 8 sec

Increase to the 150g weight setting. Rest roughly 60 seconds after the previous set, then complete 6 swings: 1 at 80%, 1 at 90%, and 4 all-out swings.

Key points

  • Rest approximately 60 seconds between sets to ensure central nervous system recovery
  • Progressive intensity structure: 1 rep at 80%, 1 rep at 90%, and 4 reps at 100%
  • Drive aggressive speed through and beyond the ball location

Common mistakes

Rushing between sets without adequate rest, leading to fatigue rather than neurological speed adaptation.

0:00 / 0:37
Sourceyoutube.com/watch?v=YD_VyHPsJiY
AuthorYouTube creator
4

Overload Pyramid Set 3: Light Weight Return Swings

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 37 sec

Return down the pyramid to the 100g light weight to finish the base protocol. Perform 6 swings with the standard 80%, 90%, and 4 all-out progression.

Key points

  • Drop weight back down to 100g to finish the pyramid cycle and promote faster neuromuscular firing
  • Execute 1 swing at 80%, 1 at 90%, and finish with 4 full-effort swings
  • Keep the session brief so you finish energized rather than exhausted

Common mistakes

Adding too much volume until fatigued; speed training should stimulate rather than exhaust the body.

0:00 / 0:12
Sourceyoutube.com/watch?v=YD_VyHPsJiY
AuthorYouTube creator
5

Dynamic Step-Through Weight Shift Drill

Sets: 1Rest: 1 minEst. duration: 12 sec

An advanced variation incorporating an active lead-foot step during transition to maximize lateral pressure shift and ground force production.

Key points

  • Take a dynamic step toward the target during the downswing transition
  • Use the step to initiate aggressive weight transfer into the lead side
  • Deliver maximum whip and speed through the release

Common mistakes

Stepping too late after the arms have already started swinging down.

0:00 / 0:29
Sourceyoutube.com/watch?v=YD_VyHPsJiY
AuthorYouTube creator
6

Rapid Backswing Step & Deceleration Drill

Sets: 1Rest: 1 minEst. duration: 29 sec

An advanced drill where you whip the club back as fast as possible, step the lead foot forward, and aggressively slam on the brakes/decelerate into impact.

Key points

  • Accelerate the backswing as fast as possible to load elastic energy
  • Take an assertive step forward with the lead foot at the top of the swing
  • Rapidly decelerate the body and handle at impact to snap maximum speed into the clubhead

Common mistakes

Losing balance or posture during the high-speed backswing step.

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