12-Week | 2-Day Golf Speed Program

To gain 8-12mph swing speed over a 12 week period while continuing strengthening on other days. The swing speed program is meant to be done on your rest days from the gym and should be paired with a flexibility program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

395g Dominant Swing

395g Non-Dominant Swing

395g Step-Through Swing

430g Dominant Swing

430g Non-Dominant Swing

445g Dominant Swing

445g Non-Dominant Swing

480g Dominant Swing

Driver Swings

Overspeed

Load -> Speed

Max Speed

480g Step-Through Swing

Heavy -> Overspeed

Speed Only

Light Load + Speed

20-40 second rest between sets

Swing at 50% Power

Early Week: Speed Only 50%

Late Week - Speed Test

Accumulation (Wk1-4)

Intensity (Wk 5-8)

Peak (Wk 9-11)

Deload/Test Week

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