The Stack System

[lookylookitzadam]

Fun to read through all these posts to see other stack progress.  I had a particularly bad round of golf the other night and didn’t feel like training but pushed through (thanks “grit score shaming”).  Something clicked and I was swinging MUCH faster than I previously had with way less effort. I think I finally figured out proper lead leg ground reaction forces which enabled me to sequence better.  Overall, happy to see some upward movement but expecting the plateau/regression that seems typical.

 

Standard on-course swing is about 100-102 with ball speed right around the 148-150 mark but hoping to get into the 110 range by April of 2025…let’s see how this goes.

 

[jas0nmacisaac]

I have been hard at the stack system again after recovering from a torn oblique most of the spring and early summer. I have been having great results however the results aren’t showing on the simulator. I’ve been using a ceiling mounted trackman and have topped out at 113 mph with the driver. I’ve tested an air swing yesterday and I was able to hit 127 with a pretty reputable Doppler Radar. Thoughts?

Edited December 24, 2024 by jas0nmacisaac

[DevilGolfer54]

Got the Stack for Christmas this morning, and was able to run through the baseline right after. Have you guys found it’s best to work through experiments as you go through? Or do you try to make your current swing more efficient? Baseline below, thought it was weird how much faster my driver was than the rest. 

[lookylookitzadam]

14 hours ago, DevilGolfer54 said:

Got the Stack for Christmas this morning, and was able to run through the baseline right after. Have you guys found it’s best to work through experiments as you go through? Or do you try to make your current swing more efficient? Baseline below, thought it was weird how much faster my driver was than the rest. 

I’d be curious to hear what others who have been doing it for a while have to say but I have been experimenting as I go.
 

What clicked for me was some new leg work when I had to swing a really heavy setup and was forced to use the ground better. I had been trying to move my arms and hands faster got me nowhere, especially with a heavy Stack.  I finally HAD to give myself a bit more time at the top to load up, and feel my weight really sink into my lead leg. That feel was very different than my standard recentering weight shift but it has shown results for two sessions now. That being said, I like experimenting in the training. 

[ccantine8]

On 4/15/2021 at 8:20 AM, Jonr44 said:

Does anyone actually have this system? 

So I’ve been doing the stack for around 7 months now. And I’ve noticed an increase of about 9-12 mph swing speed. Noted I have been lifting a lot more recently, but I have noticed that the stack helps. My only problem with it is that is really messes up your release point and finding the center of the face. So I would say you have to be very committed to speed training. Last thing, you have to do it almost every day otherwise it just won’t work, every other day is good, but taking breaks from it hurts your gains.

[DLiver]

3 hours ago, ccantine8 said:

Last thing, you have to do it almost every day otherwise it just won’t work, every other day is good, but taking breaks from it hurts your gains.

I think you have to be really careful with this. A lot of it depends on your age and fitness level, but honestly I think for most people every other day is way too much. There is a growing consensus in the industry that The Stack system requires too much volume of work. I think the current Stack requires noticeably fewer reps than the system did in the past.

[Seamus_McDuff]

37 minutes ago, DLiver said:

I think you have to be really careful with this. A lot of it depends on your age and fitness level, but honestly I think for most people every other day is way too much. There is a growing consensus in the industry that The Stack system requires too much volume of work. I think the current Stack requires noticeably fewer reps than the system did in the past.

 

I think they also added 24 hours to the suggestion of when to do the next workout. For me it was always 48-72 hours after completing a workout but now it’s 72-96. 

[Rbsiedsc]

16 hours ago, Seamus_McDuff said:

 

I think they also added 24 hours to the suggestion of when to do the next workout. For me it was always 48-72 hours after completing a workout but now it’s 72-96. 

Actually it’s greater than 48 hrs. It’s having me to foundations every three days

[lookylookitzadam]

Anyone know why the warmup certification speed is so high relative to overall performance?

 

Said another way, the number I need to certify my warmup is equal to my stack speed but that stack speed is my best ever session. I can maybe reach that number again on a good day, but certainly not at the start of training right after the warmup. 

 

just curious if that number changes (can decrease) as time goes on.  Assuming it’s sort of the like the handicap system, a measure of potential, but as a warmup certification number is feels like a lofty proposition. 

[NosajNeelik]

45 minutes ago, lookylookitzadam said:

Anyone know why the warmup certification speed is so high relative to overall performance?

 

Said another way, the number I need to certify my warmup is equal to my stack speed but that stack speed is my best ever session. I can maybe reach that number again on a good day, but certainly not at the start of training right after the warmup. 

 

just curious if that number changes (can decrease) as time goes on.  Assuming it’s sort of the like the handicap system, a measure of potential, but as a warmup certification number is feels like a lofty proposition. 

I just don’t certify 

[Seamus_McDuff]

5 hours ago, lookylookitzadam said:

Anyone know why the warmup certification speed is so high relative to overall performance?

 

Said another way, the number I need to certify my warmup is equal to my stack speed but that stack speed is my best ever session. I can maybe reach that number again on a good day, but certainly not at the start of training right after the warmup. 

 

just curious if that number changes (can decrease) as time goes on.  Assuming it’s sort of the like the handicap system, a measure of potential, but as a warmup certification number is feels like a lofty proposition. 

That’s not been my experience. For me it’s always been consecutive swings close to the most recent 195g swings and matches what this video says. I think the video was made before warmup certification was added to the app but I believe it still applies. 
 

https://www.thestacksystem.com/pages/certifying_your_warmup

[lookylookitzadam]

2 hours ago, Seamus_McDuff said:

That’s not been my experience. For me it’s always been consecutive swings close to the most recent 195g swings and matches what this video says. I think the video was made before warmup certification was added to the app but I believe it still applies. 
 

https://www.thestacksystem.com/pages/certifying_your_warmup

Interesting…the difference from that video and what my sessions are requesting is that my “set speed” with my 195g is always a “max” effort and not “full” effort as he shows.

 

Four sessions ago I had my last request for a “195g Full Effort” and the set speed was 105mph. That aligned with my warmup certification requirement until 3 sessions ago it jumped to 109mph after a “195g Max Effort” set where I was able to get a set speed was 109mph.

 

With this new warmup speed of 109mph, the certify my warmup feature gives me ‘green numbers’ at 107mph or higher but that is still not obtainable. I guess I will still complete warmups and not certify them due to slowness haha. 

 

[Rbsiedsc]

55 minutes ago, lookylookitzadam said:

Interesting…the difference from that video and what my sessions are requesting is that my “set speed” with my 195g is always a “max” effort and not “full” effort as he shows.

 

Four sessions ago I had my last request for a “195g Full Effort” and the set speed was 105mph. That aligned with my warmup certification requirement until 3 sessions ago it jumped to 109mph after a “195g Max Effort” set where I was able to get a set speed was 109mph.

 

With this new warmup speed of 109mph, the certify my warmup feature gives me ‘green numbers’ at 107mph or higher but that is still not obtainable. I guess I will still complete warmups and not certify them due to slowness haha. 

 

That is strange. When you go certify it never states to take full or max effort swings. I am presuming now it has to be max effort, which seems dangerous to do after just a warm up. 

[lookylookitzadam]

Just now, Rbsiedsc said:

That is strange. When you go certify it never states to take full or max effort swings. I am presuming now it has to be max effort, which seems dangerous to do after just a warm up. 

The certify pop up doesn’t state max or full, but it tracks with my max effort speeds and in the FAQ video linked above, Sasho states max. 

[Seamus_McDuff]

So I guess the difference between actual and the video is you have to get within two mph of your best session in the current program, not your most recent session in the program. 
 

I’ve had a few where I wasn’t able to reach the speed required to certify but I just move on and start the session. 

[OHGolfer2]

On 12/26/2024 at 7:18 PM, Seamus_McDuff said:

 

I think they also added 24 hours to the suggestion of when to do the next workout. For me it was always 48-72 hours after completing a workout but now it’s 72-96. 

Having the 72-96 window is a lot better than the old 48-72 hour window.  I'm 38 and was really struggling to maintain speed when doing Stack every 48 hours in the Foundation program.

 

I'm now doing Full Speed Spectrum (much higher volume than Foundation), and there's no way that I'd be able to do every 48 hrs.  In fact, if I do a few sessions in a row with the minimum 72 hours in between, I'll need to an extra day off.  

 

That said, when I stick to the 72-96 schedule over a couple months, the speed really does go up.  

[lookylookitzadam]

On 1/1/2025 at 8:33 AM, Seamus_McDuff said:

So I guess the difference between actual and the video is you have to get within two mph of your best session in the current program, not your most recent session in the program. 
 

I’ve had a few where I wasn’t able to reach the speed required to certify but I just move on and start the session. 

That is what I have been doing as well. I sent an email to The Stack to see what they can offer.

[Djmc25]

4 hours ago, OHGolfer2 said:

Having the 72-96 window is a lot better than the old 48-72 hour window.  I'm 38 and was really struggling to maintain speed when doing Stack every 48 hours in the Foundation program.

 

I'm now doing Full Speed Spectrum (much higher volume than Foundation), and there's no way that I'd be able to do every 48 hrs.  In fact, if I do a few sessions in a row with the minimum 72 hours in between, I'll need to an extra day off.  

 

That said, when I stick to the 72-96 schedule over a couple months, the speed really does go up.  

I’ve been alternating between the first recommended day and the second on FSS with better results. The middle of this program is a lot of volume at heavy weights. But busting through the walls is nice

 

Hit 117 on my last swing of the day yesterday w 195, that felt really good. 
 

 

[OHGolfer2]

15 hours ago, Djmc25 said:

I’ve been alternating between the first recommended day and the second on FSS with better results. The middle of this program is a lot of volume at heavy weights. But busting through the walls is nice

 

Hit 117 on my last swing of the day yesterday w 195, that felt really good. 
 

 

That's a smart move, I will try that.  I've been doing first day of window (e.g., a Monday afternoon), then another first day (e.g., Thursday afternoon), but then will need an extra day of rest.  

 

Another hard part for me has been coordinating with gym workouts.  If I do a heavy leg day (squats, lunges, etc.), then my Stack speeds will be down for the next 2 days.  So, I almost have to do a Stack session followed by a heavy leg workout on the same day in order for the legs to recover in time.  

[lookylookitzadam]

On 1/2/2025 at 12:11 PM, lookylookitzadam said:

That is what I have been doing as well. I sent an email to The Stack to see what they can offer.

 

Sasha emailed back and said the warmup certification is functioning as intended. He also provided the following advice:

You should be able to make swings very near your max before starting your session.  Your first rep of the session should be just as fast as your last rep if you were swinging the same weight.  I very rarely take less than 15 minutes to warm-up before I start my Stack session. You need to be sweating.  I take a minimum of 6 swings in Certify My Warm-up. I like to build up to max swings gradually. 

 

I realized that the time I hit my max was after a dynamic warmup session (FitForGolf) followed by The Stack warmup. Today I had another speed training session (Foundation) and did the FitForGolf Warmup and a few of the ones from Stack (but basically kept my HR really high and got a sweat going) and was able to hit my max again and certify my warmup without issue.

 

Sounds like I need to my warmups to be closer to a workout than warming up. 

[jas0nmacisaac]

So, this time the stack system sort of made my driver swing worse. Clubface open and across the balls. Irons are the best I’ve ever hit them. 
 

I stopped Full Speed mid program on a hunch that lead arm enhancer would greatly improve my driver swing and make the stack speed numbers translate to hitting the ball.

 

Ive been clocked without a ball at 128 with a the Yupiteru Atlas GST5 yet I am around 112-115 most swings in the trackman. I just can’t let loose with the Driver for whatever reason, yet fly my 6 iron with near tour numbers around 205 when I cut loose. (With MP4s at that).

 

Very frustrating 

[oc_mike]

Do any of the stack settings ever go as light as a green super speed stick?  I used to use super speed, but have used the stack for the last year and it seems like I've never seen speeds on the PRGR anywhere near when I used the lightest weight of the green superspeed stick.  I love the stack and the app but it seems like there's very few ultra light sessions.  Maybe it's just not geared towards super light overspeed training?  

[Pomps]

6 minutes ago, oc_mike said:

Do any of the stack settings ever go as light as a green super speed stick?  I used to use super speed, but have used the stack for the last year and it seems like I've never seen speeds on the PRGR anywhere near when I used the lightest weight of the green superspeed stick.  I love the stack and the app but it seems like there's very few ultra light sessions.  Maybe it's just not geared towards super light overspeed training?  

I have both and can measure later on a swing weight scale, but you can use the stack with no weight added or the lightest weight added would be 20g which I would think is lighter than the green stick. The ss sticks are longer than the stack so that will have an impact as well. In my experience with the 20g or even the 45g, I would be in the mid to high 130s, but with the green ss, avg was more around 140 and could peak out in the mid 140s so definitely faster with the green ss. Swing the 20g or 45g, it almost felt too light and awkward to the point I dont think I could get sequenced properly. 

Edited January 6 by Pomps

[Seamus_McDuff]

35 minutes ago, oc_mike said:

Do any of the stack settings ever go as light as a green super speed stick?  I used to use super speed, but have used the stack for the last year and it seems like I've never seen speeds on the PRGR anywhere near when I used the lightest weight of the green superspeed stick.  I love the stack and the app but it seems like there's very few ultra light sessions.  Maybe it's just not geared towards super light overspeed training?  

 
60g is the lightest I’ve seen in a program(both Neurals). Don’t know what a green SS weighs. 

[Rbsiedsc]

1 hour ago, Seamus_McDuff said:

 
60g is the lightest I’ve seen in a program(both Neurals). Don’t know what a green SS weighs. 

i have done no weight in Foundations

[oc_mike]

Lowest I've seen is 75g of adding on weights.  I sold my super speed a little over a year ago so can't weigh the green or check the length of it.  

[jas0nmacisaac]

On 7/3/2024 at 12:31 PM, cdewispelare said:

How'd the recovery go from this? I pulled my left oblique while pitching in a baseball game last week (6/26) and it just kills me not to be on the course! I got an abdominal wrap, but I'm trying to find anything for exercises or training to expedite the recovery into light golfing and other activities ASAP. I've been doing walking/jogging, pushups/planks, shoulder taps (that starts to work that oblique for sure!), and weighted arm extensions/swings. Anything you found that worked or didn't work?

Took 4 months to feel 100%, it sucked. Nothing worked other than time haha

[ccantine8]

On 12/26/2024 at 6:38 PM, DLiver said:

I think you have to be really careful with this. A lot of it depends on your age and fitness level, but honestly I think for most people every other day is way too much. There is a growing consensus in the industry that The Stack system requires too much volume of work. I think the current Stack requires noticeably fewer reps than the system did in the past.

yes and i know what the app says, but I was doing it everyday for around a month and after my back was hurt and my release point was way off, but I gained around 6 mph of swing speed.

[acekun]

Was looking at the Stack and it says the subscription is for 1 year when buying the Stack. Has that changed recently? I thought it was 2 years included

[bcc624]

31 minutes ago, acekun said:

Was looking at the Stack and it says the subscription is for 1 year when buying the Stack. Has that changed recently? I thought it was 2 years included

It looks like they did change it. I doubt I’ll re-subscribe when mine expires. I think for the average Joe doing reps of varied weights will be sufficient without needing to follow a program or protocol.