Hypertrophy and High Velocity

Training Q&A [Moderated]
1

Hi Team,

Is there a reasonable way to combine hypertrophy and high velocity training? I typically train to look good and feel good (have a wedding coming up in 6 months), but lately I’ve been playing more golf and tennis. I’d like to get my swing speed up, and am wondering if there’s a way to combine these goals effectively.

Hope you all are staying healthy!

Thanks

2

ZA,

Thanks for joining the forum and for your post.

I think that the biggest issues for most with respect to swing speed is force production period (strength)- not necessarily a lack of high velocity force production with an excess of strength. So, while I don’t think you need to augment your resistance training to improve your swing speed, I do think the superspeed training implement would be reasonable to specifically apply your strength development from the gym to the golf course :slight_smile:

For reference, I’ve basically been using this for the last ~3 months, 2x/wk and my swing speed is in the 115-120mph with the driver. Typically getting ~285-295 carry with the driver on the course.

3

Hi Jordan,

Thanks for the quick response! That makes sense - I saw the largest increase in distance immediately following a linear progression program, with smaller incremental gains ever since. I find it hilarious that some of the smaller PGA athletes can send it as far as they do despite their weight (however not that surprising per the topic of the last podcast). I will definitely give this a try once I’m able to.

Anecdotally, have you seen a greater increase in your irons over the driver with the higher swing speed?

Thanks

ZA

4

Yea I think the folks with PGA distance make up for lack of force production potential by increasing the time they can apply force, thus getting to same point. In other words, they tend to have big shoulder turns and long backswings, which increases the amount of time available for acceleration of the club. You don’t see this in the stronger players, e.g. Tiger, Rahm, etc. but you do see it in those with lower muscle mass who can still bomb it. This is obviously complex :slight_smile: Interestingly, this is the same argument for use of an s-curve during the clean and snatch.

As far as my irons go, the biggest difference I’ve made was to get a heavier (not stiffer) shaft so I could feel the club more. I swing my 6 iron at around 94mph and carry it ~190-195 on average. The biggest improvement from swing speed training has been my driver for sure.