RSA Overspeed Program
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Want more club head speed? Then this is for you! This is part of the program I developed and used myself to take my average club head speed from 112 mph to 124 mph in two months. Boosting your club head speed is mostly about swing mechanics, but once your mechanics are solid, you have to literally "teach" your muscle cells to fire faster. This program follows the proven principles of "overspeed" to do exactly that. Most students pick up between 5 and 10 mph following this program.
All right, So let's get into even more advanced stuff, and that is, you've done really good job going through all the fundamentals.
You have the basic core movements down and you want to add a little zip to it.
It's time to put some speed into all these great mechanics you've been working on.
How is the best way to start programmatically, systematically training your body, really training your nervous system to move faster? And there's a couple things that I like to use for it that really, really help that you can do at home in front of a mirror.
You don't have to always be on the golf course to work on these types of things.
One of them I use is a heavy golf club.
Now there's already a video out there where I'm talking about just training, especially the forearm muscles and the left arm to get control over it.
Those types of drills with a heavy club are very valuable because they're training your body, training the exact same muscles that are under a tremendous amount of load in the real swing.
Now when we start wanting to do this at speed, We're going to need both hands and we're going to want to start working through some things systematically.
So the first thing I'm going to do is start making some normal swings.
Obviously I want to make sure you're nice and warmed up, of course, so make sure you're relaxed.
You've spent some time warming up before you start wailing on some heavy club swings.
And I'm just going to start making normal speed swings.
Nothing special here.
But as I start, once I'm kind of loosened up, so let's assume I've been doing this for 10 minutes or so, I'm going to start trying to purposely over speed.
So I'm going to start swinging faster as much as I comfortably can still maintain perfect balance, harder than I necessarily would swing on the course, just trying to purposely over speed to train my nervous system that it can move this fast.
Do that for about 10 minutes.
Then come over, grab a normal club, flip it upside down.
And I want you just to make a fast swing again, an over speed swing and feel now that you've gotten rid of the heavy mass, how fast you can get everything to fire through with the club upside down.
Do that for a few swings, take the club right side up and start getting some pace in there.
What you're trying to do is to get your nervous system to wake up that it can move very quickly.
And to do that, you've kind of got to go over the edge and give it some different sensations, some different stimulus to get it to start moving fast.
The first one is the club, the extra heavy club.
It's going to really start feeling, you're going to start working these muscles.
You're going to start fatiguing these muscles.
Then you take the club upside down, flip it.
You're going to have a lot of speed all of a sudden, especially after going from a super heavy club to insanely light club, because there's no club head.
And then you come back to the middle and start swinging quickly again, keep repeating the cycle in every 10 minutes.
So you do this and say at first, you're going to do the heavy club for a little bit, 10 minutes, then right upside down for just about 10 or 15 swings.
You don't need to go crazy with this.
Then do five full minutes of purposely swinging faster than you normally would, put the club right side up and then start the process over again.
Grab your heavy club, go back, do the exact same drills.
You're going to now feel this thing feels like a sledgehammer, which is good.
It's what we're trying to accomplish here.
We're giving our nervous system stimulus.
Like, Oh, it's a lot of work now.
Good.
You're going to start to get tired doing this.
Same thing.
Go back, grab the other club, flip it upside down, add some pace.
You're just continuing to purposely overswing.
You're trying to swing faster than you ever normally would to get your nervous system to establish a new normal.
When you establish a new normal, when you warm up, You're going to start warming up at your normal full speed as you get to your drivers and finally pick up five, six, seven, eight miles an hour.
It's really important to over speed.
When you go to the course, don't worry about where you're hitting it.
When you're going through and just trying to pick up some pace, pick up the heavy club.
You're not going to hit balls with heavy club.
Just swing very, very fast.
Flip the club upside down, get the feel of the light club head, come back to the middle, overswing again in terms of speed.
Then pick up a driver and you'll slowly over a couple of weeks, you'll find that each time you go out, your normal warmup speed will become your max out speed you had last week.
It'll keep building up until you find a critical mass.
Of course, this assumes that you're already moving correctly.
If your body is moving the way that we need it to, we can make it go really, really fast.
If you've got swinging over the top or all these other goofy things going on, don't worry about adding speed to an already bad movement.
This assumes that you're already well down the road.
You've got good mechanics.
You're just trying to add some turbo speed to it.
Giap
Andrew (Certified RST Instructor)
Anthony
Craig (Certified RST Instructor)