How much speed can you GAIN this off-season?
Well, it depends.
What is speed worth?
Every 1 mph gain in clubhead speed you create, gives you an additional 2.5 yards off the tee.
So, if I currently swing with 120 mph, and I can increased it to 125, I'll gain ~12.5 yards off the tee.
Which is huge!
I would love to have one less club into every green.
More speed does more than add driving distance too...
It works through the bag and allows you to hit irons, hybrids, and woods longer
It allows you to create more spin with wedges
It gives you more strategic options - going for a par 5 in two, covering a hazard you previously couldn't, etc.
From a health and longevity perspective, I would argue more speed actually makes you MORE RESILIENT to injury.
But, Carter, if I am swinging faster, I am bound to get hurt, just look at Bryson.
A golf swing is a violent and impactful motion, you know who else got hurt this last season? Hideki Matsuyama, Harris English, Lanto Griffin, Mito Pereira, Will Zalatoris, the list goes on and on...
It's impossible to point towards on singular cause of an injury - and that goes for all non-contact sport injuries.
They are complex. They are multifactorial.
Anyway, back to the original point of the article... SPEED GAINS.
How much speed will you gain this off-season?
How much work are you going to put into it?
How consistent are you going to be?
How deep is your training history?
Novice Trainees
For those less exposed to past training, it's not unheard of to gain 10+ mph on your clubhead speed.
Which, if you do the math, could mean 25+ yards of distance off the tee.
Your whimpy 225 yard slice turns in to a 250 yard power cut with that speed.
I say this specifically for novice trainees because those that have not been exposed to much prior training will have an easier time initially creating adaptations.
If you haven't seen a weight room in years, 3x10 push-ups, squats, and lunges goes a long way.
ALSO, if you are just getting back into training WE HAVE THE PROGRAM FOR YOU... Check out SCRATCH 101.
Advanced Trainees
It's more difficult for advanced trainees to gain speed.
Kyle Berkshire, elite world long drive competitor, probably gains 1 mph a year... if that.
He is so deep into his training that creating new adaptations is super tough.
Because of this, advanced trainees need to maximize intensity in training AND continuously change up their training to apply new stimuli.
They should be trying to increase the loads being lifted, improve the speeds being produced, and change the exercises they are utilizing.
It takes a LOT longer for advanced trainees to produce clubhead speed gains.
It takes MORE WORK for advanced trainees to produce clubhead speed gains.
But you can absolutely still make it happen.
How do I gain speed this off-season?
I wish I could sit here and say "DO THIS ONE THING FOR 10 MPH!"
But that's not how it works.
To gain speed this off-season, you need to do the following 6 things...
Getting stronger will allow you to produce more force.
It will increase your ability to recover between practice sessions and in-between golf swings.
It will allow you to apply more energy into the golf club, and therefore transferring more into the golf ball!
Read THIS ARTICLE to learn WHY and HOW you should strength train.
Grab a PVC pipe, or a weighted stick and swing it as fast as you possibly can.
It's so simple, yet very few actually utilize it to gain speed.
Grab a pipe/stick.
Swing fast.
Weekly.
Many golfers lack mobility.
But don't overcomplicate it.
Move joints through a large range of motion often.
4.) Be healthier.
I understand that this is much easier said than done.
But if more speed is a goal of yours, it needs to be prioritized.
Eat higher quality food - packed with protein.
Stay hydrated.
Get tons of sleep.
Limit the alcohol and other crap.
Be a healthier human, to hit the golf ball further next year.
5.) Get a swing coach.
This is not my expertise.
But I do understand and want to make aware it's importance.
If your golf skills suck, no amount of physical training is going to allow you to hit the ball 25 yards further.
Work with a quality swing coach
6.) Get a STRENGTH COACH
That's where the SCRATCH community enters the equation.
By joining the community you get access to me as your coach.
You get access to ALL of our golf-specific strength and conditioning programs.
You get access to everything you need to shed a few lbs, get stronger, pack on muscle, whatever physical change you want to make this off-season.
All for just $30 a month.
Let's get faster this off-season.
Carter Schmitz
Founder and Head Coach SCRATCHGolfTraining.com - And Part-Time Looper
CSCS, TPI
Carter is a strength and conditioning coach out of the Milwaukee area working with athletes, in-person and virtually. Having helped hundreds of athletes, ranging from the middle school to the professional level and beyond, Carter brings a breadth of experience and knowledge to every athlete he works with. He launched SCRATCHGolfTraining.com in the summer of 2021 to help empower golfers to greater performance and longevity.
Carter believes ALL golfers are athletes, and they should be training accordingly.
Become a SCRATCH Athlete today, and start training like the ATHLETE you are!
