rsballer10's Superspeed Training Thread

[rsballer10]

I am late to the game, but with SSG marking down their speed sticks to $120 for the 3 club set I decided "what the hell, let's try it". I got the sticks plus the PRGR and have had 3 training sessions so far.

 

I'm creating this thread for me to document my personal experience and improvement (perhaps regression 🙂 ). I am more than happy to chat with others, but also perfectly happy "shouting into the void" as well.

 

Baseline:

Stock - 107 chs, 158 ball speed,  11 launch, 2300 spin, -3 path, -2.1 face, 258 Carry, 301 total. This is the average of my "stock" swings. If I swing "all out" I might touch 109 (all stats taken before super speed training).

 

Although this is primarily about swing speed training, I am constantly working on getting path slightly out to the right. Because of my delivery, I hit the ball low, left, and hot when I'm not swinging well. I guess it's truer to say that my training is focusing on driver optimization on the whole, with superspeed being a part of the training. Because I'm 6'5" and pretty athletic, I think not only can my swing improve but I also think there's easily another 10mph of clubhead speed that I'm missing out on.

 

SSG Session 1 - 5/8/2025

Struggled to get the PRGR to consistently read the speed sticks. The #'s reported are accurate, just a small sample size because most swings didn't register. As opposed to tiring myself out swinging too much...I swung 3 times and recorded whatever I could. The Green # is obviously off because of that. I just didn't get a great reading. I'm training 3x a week, doing overspeed training, then counterweight training.

 

Green - 111

Blue - 116

Red - 110

C club - 124

 

SSG Session 2 - 5/10/2025 - No misreads, saw some speed gains = a win.

Green - 125

Blue - 120

Red - 112

C Club - 135

 

SSG Session 3 - 5/12/2025 - This was interesting. In session 2, the green/blue jumped out ahead of the red stick. In session 3, the red stick started to "catch up". I am learning a lot about pressure shifts and ground force reaction. The feet together with the C club has taught me how to use pressure shifts and vertical forces in the feet to sequence (I know c club is meant to speed up hands, but by removing weight shift you can learn how to put vertical force into the ground as well). I'm actually swinging slower with the step drill, so perhaps I need to do better there. I think I'm shifting weight better in my full swings, so I'm exceeding step drill speeds now because of it. I can't believe my red club is 9 mph from baseline in 3 sessions! It's 7 faster from session 2 to 3, so even with the PRGR issues on day 1 I'm 7mph faster.

 

Green - 126

Blue - 122

Red - 119

C Club - 137

[ukblue35]

I have the 3 swing speed sticks but I'm not sure what the "C" club is.  I'm 6'5" as well and bought mine 6-7 months ago but haven't started using them yet.  Following this thread!!!

[rsballer10]

10 minutes ago, ukblue35 said:

I have the 3 swing speed sticks but I'm not sure what the "C" club is.  I'm 6'5" as well and bought mine 6-7 months ago but haven't started using them yet.  Following this thread!!!

 

"C" club is the counterweight club. They hit me with a 25% offer at checkout, and the sticks were already marked down so I added it to the cart 😬. I think something like 70% of the total weight is in the grip end. Basically it feels like another light club, but definitely can be swung faster than the light stick.

 

I don't know how much benefit it has, as I'm so new to overspeed training so in a sense "everything works".

 

From older threads most people claim the red stick tracks the closest to driver CHS. So I'm pretty pumped to see it go from 110 to 119 in less than a week. I expect it will take some practice hitting balls to translate stick speed to driver speed.

[Pnwpingi210]

46 minutes ago, rsballer10 said:

 

"C" club is the counterweight club. They hit me with a 25% offer at checkout, and the sticks were already marked down so I added it to the cart 😬. I think something like 70% of the total weight is in the grip end. Basically it feels like another light club, but definitely can be swung faster than the light stick.

 

I don't know how much benefit it has, as I'm so new to overspeed training so in a sense "everything works".

 

From older threads most people claim the red stick tracks the closest to driver CHS. So I'm pretty pumped to see it go from 110 to 119 in less than a week. I expect it will take some practice hitting balls to translate stick speed to driver speed.

Blue should be closest to driver.  Red is 5-10% heavier than most drivers.

 

 

[rsballer10]

5 minutes ago, Pnwpingi210 said:

Blue should be closest to driver.  Red is 5-10% heavier than most drivers.

 

 

Depends on your driver I guess. Mine weigh 325-330 and red is 335g. 

[rsballer10]

5/14/2025

 

Green - 132

Blue - 125

Red - 118

C Club - 135

 

Made some progress on the green & blue, lost 1mph on the red and 2mph on the C club. I also switched the order and started with the C club this time, so perhaps that explains the change. There seems to be debate within speed training on the necessity of 3 different weights. Just looking at these couple of sessions it seems to have some value. Each session improvement is skewed to a certain weight.

[rsballer10]

7/6/2025

 

I haven't kept up with posting. I stopped superspeed training late May - not because of the training itself, but I tweaked my lower back doing yardwork of all things. I resumed speed training a while ago, but wasn't seeing any carryover to my actual driver swing.

 

What I was finding is that by chasing maximum #'s with the sticks, that none of the speed translated to an actual driver swing. In addition, training 3x a week with the sticks as recommended by superspeed seems excessive. My training looks a bit different now, and my actual driver SS is now going up. My training consists of:

• Weight training 4x/week. This is in no way golf specific, it's the same split that I've trained with for a while now (Back/biceps, Chest/Triceps, Legs, Shoulders). It's not "optimal" but in a pinch I can get 15-18 sets of training in 30-40 minutes. If I have an hour to workout, I can push the total sets higher to 20-25.
• Mobility - Pretty generic stuff, just some basic spine/hip mobility work. I usually do it before bed in front of the TV, and throw in some ab rollers as well.
• Grip/Forearm training - I noticed grip/forearm work helps with recovery from speed work. As well as reducing the speed stick training volume/frequency.
• Swing mechanics - Fixing some of my swing faults (work in progress) has allowed the speed training to actually transfer to my driver. 
• Superspeed training - 1-2x a week, much lower volume (no left handed swings)

My speeds with the sticks haven't changed all that much - most days they are actually slower than some of the training I posted a month ago. By using mechanics more similar to my actual golf course swing, the raw #'s aren't as high but are more indicative of the speed I can generate.  

Green - high 120's

Blue - low 120's

Red - mid 110's

 

At the end of my range session yesterday, I got the radar out for the last 8 balls. My 'stock' swing is about 112 now, and I was able to reach 115 if I pushed it. Before speed training ~7 weeks ago, I was 107-108 maxed out. I wasn't seeing much carry over in speed, until switching my training to the above. I would recommend a more holistic approach to speed training for anyone looking to improve.

 

 

Edited July 7 by rsballer10

[Pnwpingi210]

3 hours ago, rsballer10 said:

7/6/2025

 

I haven't kept up with posting. I stopped superspeed training late May - not because of the training itself, but I tweaked my lower back doing yardwork of all things. I resumed speed training a while ago, but wasn't seeing any carryover to my actual driver swing.

 

What I was finding is that by chasing maximum #'s with the sticks, that none of the speed translated to an actual driver swing. In addition, training 3x a week with the sticks as recommended by superspeed seems excessive. My training looks a bit different now, and my actual driver SS is now going up. My training consists of:

• Weight training 4x/week. This is in no way golf specific, it's the same split that I've trained with for a while now (Back/biceps, Chest/Triceps, Legs, Shoulders). It's not "optimal" but in a pinch I can get 15-18 sets of training in 30-40 minutes. If I have an hour to workout, I can push the total sets higher to 20-25.
• Mobility - Pretty generic stuff, just some basic spine/hip mobility work. I usually do it before bed in front of the TV, and throw in some ab rollers as well.
• Grip/Forearm training - I noticed grip/forearm work helps with recovery from speed work. As well as reducing the speed stick training volume/frequency.
• Swing mechanics - Fixing some of my swing faults (work in progress) has allowed the speed training to actually transfer to my driver. 
• Superspeed training - 1-2x a week, much lower volume (no left handed swings)

My speeds with the sticks haven't changed all that much - most days they are actually slower than some of the training I posted a month ago. By using mechanics more similar to my actual golf course swing, the raw #'s aren't as high but are more indicative of the speed I can generate.  

Green - high 120's

Blue - low 120's

Red - mid 110's

 

At the end of my range session yesterday, I got the radar out for the last 8 balls. My 'stock' swing is about 112 now, and I was able to reach 115 if I pushed it. Before speed training ~7 weeks ago, I was 107-108 maxed out. I wasn't seeing much carry over in speed, until switching my training to the above. I would recommend a more holistic approach to speed training for anyone looking to improve.

 

 

7-8 mph is no joke!

[rsballer10]

46 minutes ago, Pnwpingi210 said:

7-8 mph is no joke!

Honestly I was completely stunned. When the first stock shot registered 112 I thought it was a misread 🤣

[rsballer10]

7/8/2025

 

I hit about 50 balls with the driver, topping out at 117 CHS/ 171 Ball Speed. I definitely didn't need 50 balls, as I reached my best speed at around 20 balls. First time doing it, so that's probably not a surprise. Hit a couple in the 114-115 range that got to 170 ball speed. Lots of balls were about 114/165-167. 

 

Probably not going to do any speed sticks/speed training for a minimum of a few days. Going to continue working on the other stuff I previously listed. Happy with the progress, not trying to burn out.

 

[Phabs]

When your done with em sell them to me 🤣

Edited July 12 by Phabs

[rsballer10]

9 hours ago, Phabs said:

When your done with em sell them to me 🤣

You may have to wait a while...the speed journey has only just begun 

 

[rsballer10]

7/13/2025

 

I'm going with 118 as the high of the day. I got 120, but suspect a misread because the smash factor was really low on a center ish strike. Got a 125 and 130 reading that I can say are for sure misread. Still making progress - i could sustain 115-117 pretty consistently. Ball speeds were consistently 165-168 with range balls