The Smarter Approach to Speed Training for Golfers

Why Rushing into High-Volume Speed Work is a Mistake

It's no secret that swing speed is a game-changer for golfers, with the shots-gained data showing that for every 10 yards gained a golfer can expect to shoot 1.5 strokes less.

Adding even a few extra miles per hour to your clubhead speed can mean longer drives, shorter approach shots, and more scoring opportunities. But there's a right and wrong way to go about speed training.

Too many golfers jump straight into high-volume speed work, taking hundreds of max-effort swings multiple times a week, without first allowing their bodies to adapt. The problem? Muscles, joints, and tendons aren't as resilient as you might think, and suddenly exposing them to extreme forces can increase the risk of injury or lead to chronic fatigue, both of which can set you back months.

Instead of going all-in too fast, a smarter, progressive approach is needed, one that gradually introduces speed work, allowing the body to adapt before ramping up intensity and volume.

Phase 1: Low-Volume Speed Training (3–6 Weeks)

The goal of Phase 1 is to introduce the neurological demands of swinging faster while minimising strain on muscles, tendons, and joints. At this stage, quality matters more than quantity, it's about training your body to move faster without pushing it to exhaustion.

Key Principles of Low-Volume Speed Training

• Limit sessions to 1–2 times per week: Your body needs time to recover and adapt.
• Start with 5–10 max-effort swings per session: These should be intentional and explosive, but not excessive.
• Use full recovery between swings: Speed training is NOT about endurance. Take 15–30 seconds between each swing to maintain maximum intensity.
• Train in a "fresh" state: Speed work should be done before strength training or on separate days to ensure peak performance.

Sample Low-Volume Speed Training Routine (Week 1–3)

Warm-Up (10–15 Minutes)

• Dynamic mobility drills (hips, thoracic spine, shoulders)
• Light jumping or bounding to activate fast-twitch muscle fibers
• 3–5 practice swings, progressively increasing speed

Speed Training (Main Set, 10–15 Minutes)

• 5–10 Technical Swings: The fastest way to add speed is to improve swing mechanics. Focus on some simple coach-led drills to help you maximise clubhead speed.
• 3–5 Overspeed Swings: Use a lighter driver shaft or a speed trainer to swing faster than usual and train the nervous system to move at higher speeds.
• 5–10 Max Effort Swings: Using your normal driver, take full-speed swings with maximum intent. Focus on explosiveness, it doesn't matter where the ball goes.

Progressing Low-Volume Speed Work

After 3 weeks, you can begin slightly increasing the number of swings per session. However, the key is gradual progression, you don't need to rush into 50+ swings per session to see results.

Think in percentages when it comes to increases, just like how you wouldn't go from a 50kg squat to 100kg, you shouldn't jump from 10 speed-swings one week into double the amount the following week.

Week 4–6 Adjustments:

• Increase to 12–15 max-effort swings (if no excessive fatigue or soreness is present).
• Add one extra speed training session per week (if recovery is sufficient).

Phase 2: Gradual Increase in Volume (6–10 Weeks)

Once your body has adapted to low-volume speed training, it's time to gradually increase total swing volume and intensity. However, the goal remains the same, to train for speed without accumulating unnecessary fatigue.

• Increase total max-effort swings by 2–3 per week: Aim for 30–40 total swings per session as a maximum (including overspeed work).
• Focus on recovery: Increased swing volume = more stress on the body. 7+ hours of sleep per night, enough calories and protein, and stress management are essential.
• Monitor fatigue and adjust accordingly: If you feel you're getting slower rather than faster, it may be a sign you're overtraining and need more rest.

The Takeaway: Less is More When It Comes to Speed Training

Golfers can increase their swing speed, but reckless volume and overtraining will do more harm than good. By following a progressive, low-to-high-volume approach, you can safely train your body to move faster without breaking it down.

Key Takeaways:

• Start with low-volume speed training (5–10 swings per session) before ramping up.
• Train fresh and prioritise recovery: fatigue kills speed gains.
• Increase swing volume slowly over time to avoid overload and injury.
• Support speed training with strength & mobility work for long-term performance.

By taking a methodical, structured approach, you'll add more speed without unnecessary setbacks, keeping you hitting bombs for years to come.

Download GymCaddie to access progressive speed training programs designed to help you swing faster, hit further, and play your best golf.