Who am I?
Hey I’m Aaron, a golfer who’s obsessed with hitting the ball as far as possible. Outside of the golf course I’m a personal trainer and my favourite saying is ‘Don’t be a D*ck’ which I tend to use a lot on my short form content. Ultimately it keeps the snowflakes away and has done a pretty good job of grabbing your attention. I hope to bring you some laughs and drop some knowledge bombs now and then. Have a good day.

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so this is a typical speed session and often a lot of people think they’re doing speed training effectively but i definitely wasn’t when i started so today is all about giving you the specifics of what you need to do to ensure you’re trying to increase your swing speed and being effective with your speed sessions so of course we need to first of all make sure warming up basic things that i like to do is things like literally sitting in my squat as simple as it sounds but just making sure the hips are nice and loose i also like to just make sure the shoulders are feeling nice and loose i have my band which i’ve already which i’ve already done i do some simple banded pull- aparts some simple back flies just because i’ve had bad shoulders from being an extra group player basically and then from there i actually start with a driver a lot of the other lads on the european long drive tour tend to start with irons but i’m actually like a big believer that the driver swing is completely different so i like to just start out with some nice slow oncourse driver swing so this isn’t the driver that i use for my speed training this is just short of 43 in 8° head and i’m literally just focusing on just starting nice and slow getting the body moving i don’t expect the numbers to be extravagant like that was a very steady one 111 you know nothing crazy and as i feel more comfortable i’m then just going to start you know going through and then start releasing a little bit more you know that’s probably an extra 7 mph so as you feel better and more comfortable you are going to just start moving through your swings now the important thing now the important thing that most people forget with with speed training is rest it is a workout you will come away from it with a bit of a sweat on but it’s not about right i just hit golf ball straight 45 minutes no it’s all about intervals so what i’ll try and do even when warming up i’ll probably look to do about 8 10 balls and then i’ll rest for another two minutes like have a drink normally i’d have some music on and i’ll just chill out let my body rest and surprise surprise in like two minutes time i’ll probably bring my next ball out and it wouldn’t surprise me that then my club speed and ball speed will probably jump up at least 10 mph and just by having that nice rest you can all of a sudden start unlocking some of that speed you have you know just got ourselves up to 126 again still with my coarse driver now once i then feel a little bit more comfortable have a little bit of a rest i’ll then bring out the big big stick 48 in super whippy all right now you again you don’t need this this is just something specific to long drive but you can just be using your standard driver and just from this point just again build yourself up further now what i then tend to do for me is again i’ll probably hit 10 balls with my longer driver so for you you can just do 10 faster swings with your standard driver now in winter when it’s cold you might need 20 like it’s mad it’s mad how much the temperature can make a difference so genuinely there’s not a specific number but just get yourself where you feel like you know what i’m ready to really start lobbing you know my full body into the ball that wasn’t brilliant and again you’re not going to be striking the ball brilliant and it’s important with speed training you actually don’t focus on trying to be like technically fantastic or middling the ball we’re not focusing on that right now our pure intent is focusing on swinging that club quicker getting a bit quicker this is a new shaft by the way it is so whippy and quite different to my last one so 135 right we’re going to have probably two more swings and then we’re going to start in our working sets i’m sort of feeling up to speed near 200 near 140 i think after 2 minutes i’ll probably be even quicker so now i’m going to have my first rest what we’re going to focus on doing for me literally five sets of five so just 25 fast swings that’s it not anything more than that i might to be honest it’s normally i even go less like three or four usually towards the fifth swing in the set i tend to plateau anyway so again it’s all about rest and just making sure i go in with full intent so we’re going to make sure we’re nicely rested right we’ve had a rest we’re ready for our first set and what you’ll notice i’ve also restarted trap man mainly because here and here we’re going to get some averages and they are the most important number we can always hit a high number it’s good that we get new highs but our average is so important you know and so i always like to make sure we’re tracking the average accurately you know obviously we built up some average from our warm up so i’m just going to start from here but main focus now three absolutely solid swings given my most not bad not bad getting past that come on first set done not too quick i’m not going to lie see now what another thing is important is i had my first comp of the year last weekend did well top top 10 currently eighth in europe after the first event in terms of rankings which is a good start hit the ball really well but always going into a comp i rest pretty much whole week like de lo in the gym which is where i don’t really lift too much weight so then coming back into this week i’ve done like three gym sessions in a row normally i’d have more time and before i train and do a speed session i always have a rest day before you’ve got to come in to speed training prime you’re trying to get the most trying to get the most speed it’s no good coming in here achy and even today i’m a little bit sore all right just from getting back to gym training so the lesson is make sure you come in here with a lot of rest you’re feeling fresh and you can really get the most out of it because it’s no good constantly training for speed and being sort of sub-optimal which is maybe a little what i feel like today but learn that lesson don’t make them errors and i know by next week hopefully my recoveries got back going again and i should be coming in a bit more fresh and hopefully the numbers will be a bit better but today we’re still going to get above that 140 come on bit more rest it’s important that when you get getting your sessions away you get fired up all right really want to rip through this as much as possible come on over 140 let’s go whoa missed that was definitely 140 didn’t fancy reading that one let’s go no oh that’s piped that’s pipe that one come on let’s get over 140 last swing of a set ah so as you can see got a got a few drivers here now the paradigm heads the long drive heads are the ones i use in competition they are a lot quicker okay they’re probably the fastest one of the fastest heads you can get reason being the club face is a bit thinner bit like trampoline effect right the issue is if we hit them all the time in training eventually they’re going to get pretty flat so i always use the old epic speed long drive head because the face is a lot thicker it’s never really gonna go and so i always use that in training so it’s probably going to be a bit slower ball speed than what i’d get with this but yeah and then i’ve got my two paradigms that i can use i start using them just a little bit before competition to get them nice and hot and warm and ready i mainly always train with these and that’s why we always carry a few because just never know when these things break after smashing them so much right we’re into our third set anyway hopefully this can be the highest one of the day so far we’re really going to go for it why is not getting club speed come on come on track man work today there we go let’s get over the 140 come on bit more speed let’s get moving there we go there’s 140 come on let’s get quicker than that last one oh bit faster knock after that one right third set done two more to go right fourth set now it’s important to realize that with your speed training journey and trying to increase your speed it’s the progress is never going to be linear man so even like today i haven’t probably hit my highest club speed my highest i’ve ever been is like 146 i even got a 149 one but it wasn’t like it was a bit glitchy on track man but my average is moving up and up and up which is what’s good it shows that my baseline speed and my average speed is getting better and this is why i would always track your average because realistically these numbers are going to vary but if you can average above what you want you’re always making progress right come on fourth set and really give it a go but check that out 141 come on now we’re moving oh my god that’s rocketed come on go yeah two in the 140s come on let’s get another one there we go average is going up right final one come on ah that was that last one yeah i felt slow see that’s why sometimes like five balls is probably actually too many i really probably peaked in my first three so really the fourth and fifth are quite tired so you probably actually don’t need to be swinging any more for four than three woo tough right we got one more set one more set and then we’ve got some uh some over speed work right fifth and final set we’re going to aim for a big four here i think five’s too many so we’re just going to try and get our highest number leave it all out there see what we’ve got come on that was awful what a shocking swing but i tell you what it’s gone somewhere yeah felt slow right final one with a big driver come on not a great finish tired felt tired on the last couple so when it comes to over speed training you’ve obviously probably seen a lot of swing speed sticks that’s what i actually used to use but this year i’ve actually got something new and this isn’t an endorsement at all the speed toad basically the idea is you put this on your own shaft so you don’t lose timing when i was using speed sticks i always felt that i was like completely losing my swing whenever i would do speed work and that can still happen but just by the fact you actually do some over speed so this is obviously lighter than your normal driver head allowing you to go quicker it just helps you keep the timing of of the shaft that you’re using um and so far it’s been pretty good on trackman you’ve also got a speed training setting which is what i’ve to do so it’s just lift literally swing speed now so we’re going to literally just do that and over speed i literally do like three sets of three nothing crazy um and i might even finish with some opposite side but we’re going to do our normal side first so it’s literally as simple as it sounds you’re going to try and move it as fast as possible and see how quick you can go so there 47 and a half not bad not bad first set same thing as a normal driver rest up probably two minutes with the over speed because takes a bit less out your body the fact it’s a bit lighter so again nice rest and then we’ll go in hard next one come on get above 150 oh that seems fast not as fast oh there we go boom into the 150 it’s what we like again have our next rest now my next one i like to change up a little bit and i’m going to do actually step back swings so this is something me and me and my coach lee have worked on but just transferring our weight more so i’m literally going to start here i’m going to step back and see how fast i can go from there and it’s just getting used to transferring my weight which is important part of speed training not bad 146.5 it won’t be as quick as your normal swings but it’s good at transferring it anyway right one more set to go we’re going to do opposite ar opposite side literally we’re nearly done so the final bit is the opposite side which is so like weird but it’s just practicing that upswing because the more you can feel powerful up going back the more you feel powerful front and again just three reps it’s such a weird such a weird concept oh rapid yeah 110 yeah rapid oh yeah 120 at the end not bad at all not bad at all so that is pretty much what a speed session involves and how it should look as you can see it’s a lot more resting than you probably thought your goal here isn’t to be constantly moving when it comes to speed and being specific it’s all about giving yourself rest and performing the best you can same when you get in the gym you’re trying to get stronger and make progressive overload it’s not about doing loads of sets loads of reps it’s about going in the gym or coming to the studio every week and just trying to make them small progressions and just making sure your body’s in the position to do so i just want to mention that i am not the finished product when it comes to speed i am not the fastest guy on the european long drive tour i’m not the fastest guy in the world however i’m on a journey i’m trying to get quicker and so far it’s definitely helped me along so that’s what i would do a speed session like hope you enjoyed it and on to the next

2 Comments

  1. Started doing speed last winter. Pretty addicting. Best I’ve gotten is 136 w driver and haven’t really lost accuracy. However, lost my iron swing. Thin toe pull draws all day w irons/wedges now. Probably a good 20-30 yards longer off tee now but scores aren’t lower bc approach. Got any advice / u have same issue?

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