• Warming up is CRITICAL to maximizing your results and preventing injury. Take the extra time to prepare your body. 
• Train a  max of three days per week.  More training does not mean more speed and overtraining can cause injuries. 
• Make sure to include one full day (24 hours) of REST in between training sessions. Adequate rest, sleep in particular, is critical when it comes to resetting your motor patterns. 
• If you are using a swing speed radar, complete the initial baseline session prior to starting Level One. This will determine your custom training parameters for the level.
• Make sure you are in an OPEN SPACE with no one nearby when training. Be safe. If you think you are too close, you probably are. 
• DON'T hit the ground. Our trainers are not designed to hit the ground in any way. Doing so may damage your trainer.
• Take a 2-3 minute BREAK in between sets. In order to reach your maximum speeds during training, you need a break after each set so your body's energy system that is responsible for explosive movements can replenish.
• Swing FAST! Forget about controlling your swing. Over time, your body will learn to swing more efficiently with speed. Trust it. 
• If you are taking a break from training and just want to maintain your gains, complete one session per week utilizing your most recent level.

DYNAMIC WARM-UP PRINTOUT

MAKE SURE YOU'RE FULLY WARMED UP!

If you are training with a swing speed radar, we will complete an initial baseline at the start of every level. This is designed to provide you with an optimal training weight to utilize while you complete each level. Based on your swing speeds utilizing your driver and at various weight percentages, we are able to calculate the best weight for you to train with to reach your speed goals.

INITIAL BASELINE TEST

During the baseline you'll complete FIVE SWINGS with each ring weight combination given. Once you've entered all the swing speeds in the appropriate area, hit submit to find out what ring weight combination we recommend utilizing.

After you are finished, you can either have your results emailed to you or you can write them down. Once you exit the calculator, you won't be able to access this specific training data in the future.

WHAT'S NEXT?

Now that you've completed your initial baseline for this level, we recommend taking a break from overspeed training for the rest of the day. Of course, you could always do a force or tempo training session if you have the time. Just remember, we want to be fresh each time we begin a speed session!

LEVEL ONE TRAINING

Complete Level ONE training for 5 weeks.

Complete up to three sessions per week, with one day of rest in between sessions.  It is also ok to ramp up to three sessions per week over time if you aren't very active currently.

Once complete, you can choose to take a brief break in training by completing the Level ONE maintenance training once a week for three weeks or move directly on to Level TWO training.

LEVEL ONE TRAINING

LEVEL ONE MAINTENANCE

MAKE SURE YOU'RE FULLY WARMED UP!

Complete Level ONE training for 5 weeks.

Complete up to three sessions per week, with one day of rest in between sessions. It is also ok to ramp up to three sessions per week over time if you aren't very active currently.

Once complete, you can choose to take a brief break in training by completing the Level ONE maintenance training once a week for three weeks or move directly on to Level TWO training.

Ring weight combinations are listed for Men (ages 14 and up), as well as Women (ages 14 and up) and seniors.

LEVEL ONE

LEVEL ONE MAINTENANCE

TRACK YOUR SPEED WHILE YOU TRAIN

Utilizing a compatible speed tracking device to see your swing speed as you train, while not a requirement to train for speed with LAUNCH CODE®, can absolutely serve as a great motivator and push you to new personal records.

If you are wanting to take that next step and start tracking your swing speed, during, before, and after training, check out our recommended training devices.

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