Home / ADULT OVERSPEED TRAINING PROGRAM

ADULT OVERSPEED TRAINING PROGRAM

 

GETTING STARTED VIDEO

Watch this short video to get all the information you need on training with the LAUNCH CODE™ Overspeed Trainer. 

 A NOTE ON SCREW TIGHTENING

ALWAYS test the screw the first time before attaching the training head.  Simply remove the driver head and insert the screw to test. 

When attaching the training head and tightening the screw, you do not need to tighten until you hear a "click" on your driver torque wrench.  The screw only needs to be tightened slightly.  Overtightening may break the screw.

 

SETUP OPTIONS

SUPER "SIMPLE" SETUP
If you're not super concerned about being exact with your ring weight numbers, there's no need to use the ring weight calculators.  You'll still be within 4-5 grams, which is perfectly acceptable for training.

For this setup, we'll use a driver head weight of 200 grams (industry average).  This gives us ring weight needs of:
40 grams for the 75% training weight - 2 grey and 2 black rings
100 grams for the 105% training weight - 2 grey and 3 blue rings

That's it.  Super simple.  If you're someone that wants to go the extra mile and get your specific head weight numbers, utilize the SUPER "EXACT" SETUP below.

SUPER "EXACT" SETUP
If you really want to dial down to your exact training weight needs, utilize the calculator and ring weight combination pdf below as described in the "getting started" video.

SCREW AND INSERT COMBINATIONS BY DRIVER 

STANDARD RING WEIGHT CALCULATOR

CUSTOM RING WEIGHT CALCULATOR (FOR COACHES)

RING WEIGHT COMBINATIONS PDF

 SWING SPEED TRACKING SPREADSHEET

The best way to use the the swing speed tracking spreadsheet is to download the Microsoft Excel app to your mobile device

 

 

DYNAMIC WARM-UP 

Warming up before training is crucial to preventing injury AND ensuring your muscles and joints are prepared and able to give their full capacity to training.  Failing to warm-up properly is not only unsafe, it will prevent you from maximizing your speed gains. 

PRE-ROUND WARMUP

Complete the following warmup to get ready for a round of golf or before a practice session.

OPEN PRE-ROUND WARMUP HERE

 

TRAINING PROGRAMS

HOW OFTEN SHOULD YOU TRAIN?

The answer to this question depends on you and your ability to have the time to train.  Ideally, you would train three days per week with a day of rest in between.  For more competitive golfers, we recommend working with your coaches to figure out the best overspeed training schedule for you. 

At a minimum, you'll want to train two days per week to generate swing speed gains. 

If you are taking a break from overspeed training, we recommend training at least once a week to maintain your swing speed gains.

 

TRAINING REMINDERS

Make sure to include one day of rest in between training sessions.
Warming up is critical to maximizing your success and preventing injury.
Make sure you are in an open space with no one nearby when training.
Don't hit the ground.
Swing FAST!

 

    THE MOST IMPORTANT TRAINING TIP

    When it comes to overspeed training, there is one hard and fast rule that you must follow to get every ounce of speed possible out of your training...CHECK YOUR SWING THOUGHTS AND MECHANICS AT THE DOOR!

    If there is one surefire way to slow your golf swing down, it's to have any thoughts as to your swing mechanics.  Instead, solely focus on maximizing your swing speed right in front of your radar, at a tee on the ground, a towel, or whatever you have handy.  Make sure something is in the same spot your ball would be if tee'd up and focus on maximizing your head speed at that spot.

    Internal thoughts only serve to slow us down.  Don't worry about looking pretty, worry about swinging as fast as possible!

     

    OVERSPEED TRAINING PROGRAMMING

    OVERSPEED LEVEL 1 - WEEK 1 THRU 6

    OVERSPEED LEVEL 2 - WEEK 7 THRU 14

    OVERSPEED LEVEL 3 - WEEK 15 THRU 24

    OVERSPEED LEVEL 4 - WEEK 25 THRU 45

    OVERSPEED LEVEL 5 - WEEK 46 ONWARD

     

    HAND/ARM SPEED TRAINING

    In addition to standard overspeed training, we've created an overspeed based hand and arm speed training program.  This program can be added to or done in replacement of the overspeed training program.  To add to your overspeed training program, just replace one of your overspeed training days with the hand/arm speed training.  To replace the overspeed training program, just complete this program 2 - 3 days per week as you would the overspeed training program.

    While doing arm/hand speed training, make sure you are focusing on moving the club with your ARMS AND HANDS as fast as possible.

    HAND AND ARM SPEED TRAINING PROGRAM

     

    OVERLOAD/RESISTANCE TRAINING

    Overload training is great for those who might be struggling with strength issues as it helps to build "functional strength".  The golf swing is a very hard thing to recreate in the gym.  Being able to swing with increased resistance helps develop that strength and improves the bodies ability to self organize it's movement.

    We recommend throwing this into your training between speed training sessions and on separate days. The training is simple.  Add all of the rings, minus the three black rings, onto the training head.

    OVERLOAD TRAINING PROGRAM

     

    TEMPO TRAINING

    If you're someone that struggles with your sequencing, has a slow back swing, or stops at the top, this training is going to be a game changer for your speed AND consistency.  In order to stay balanced during this training, you must move with great efficiency and tempo, two things present in great swings.  Loading up the training head, though not a lot of weight, will challenge you to move more efficiently with your feet together.  The focus here is on learning to move with tempo and then speeding that tempo up over time while remaining balanced.
    You do have the option of doing this training with our Tempo Training app.  We recommend starting without the use of the app and then as you begin to master the new movements, add in the app to ramp up your movement efficiency.

    We recommend throwing this into your routine at any time during your training.  It's perfect as a quick set before a practice session or as a lead in to our full overspeed program.

    TRAINING EXERCISE VIDEOS

      

    FULL SWING NOTES

    SWING AS IF YOU ARE HITTING A NORMAL DRIVER. SWING FAST!

      

    BACKSWING REBOUND NOTES

    BEGIN WITH THE CLUB OUT IN FRONT AND MAKE A FULL SWING FOCUSING ON MOVING THE CLUB AS FAST AS YOU CAN IN THE BACKSWING.

      

    LEAD SIDE STEP NOTES

    BEGIN WITH YOUR FEET TOGETHER AND THE CLUB OUT IN FRONT.  AS YOU BRING THE CLUB BACK, STEP FORWARD WITH THE LEAD FOOT AND FIRE THROUGH.

      

    FEET TOGETHER NOTES

    TAKE YOUR STANCE WITH YOUR FEET CLOSE TOGETHER.  THE FOCUS IN THIS DRILL IS ON HAND AND ARM SPEED.

      

    STEP BACK AND THROUGH NOTES

    BEGIN WITH YOUR FEET TOGETHER.  STEP BACK WITH YOUR TRAIL FOOT WHILE MOVING THE CLUB FORWARD, BEGIN YOUR BACKSWING BY BRINGING YOUR LEAD FOOT BACK TOWARDS YOUR TRAIL FOOT (TOUCHING THE GROUND OR NOT) STEP FORWARD AND FIRE THROUGH. FOCUS ON THE RHYTHM AND YOU'LL NAIL THIS MOVE.

      

    TURN AND FIRE NOTES

    GET SET UP FACING ROUGHLY 45 DEGREES AWAY FROM YOUR SWING DIRECTION.  BEGIN WITH THE CLUB OUT IN FRONT OF YOU.  AS YOU MAKE YOUR BACKSWING, LIFT YOUR LEAD FOOT AND STEP, TURNING YOUR WHOLE BODY BACK TOWARDS YOUR INTENDED SWING DIRECTION.  

     

      

    FLAMINGO SWING NOTES

    THE FOCUS IN THIS DRILL IS ON THE HANDS AND ARMS.  BEGIN WITH YOUR TRAIL FOOT BACK (HOW FAR BACK IS UP TO YOU AND YOUR ABILITY).  MAKE SWINGS AS FAST AS YOU CAN.  IT'S OK TO LOSE YOUR BALANCE.  JUST SETUP AND GO AGAIN.

      

    HAPPY GILMORE NOTES

    NOT ONLY DOES THIS DRILL INCREASE SWING SPEED, IT WILL HELP YOU WITH YOUR RHYTHM AND TEMPO AS WELL AS IT REQUIRES BOTH.  START WITH YOUR FEET TOGETHER AND THE CLUB FORWARD. AS YOU BRING THE CLUB BACK, TAKE A STEP BRINGING YOUR TRAIL FOOT ALONG QUICKLY, AND THEN STEP ONCE MORE WITH YOUR LEAD FOOT AND FIRE THROUGH.