How to Structure a Training Session
There’s no single “perfect” order, but here’s a proven structure that works for many players:
- Dynamic warm-up
- Speed assessment (do these often)
- Overspeed / counterweight training 3x/week
- Mechanics or ground force drills
- Ball speed application (do these periodically to ensure transfer to the course)
- (Optional) Final speed assessment
Key principles to remember:
- Always warm up first
- Do fast, explosive work while you’re fresh
- Mechanics drills can come before or after speed. You can experiment to see what works best for you.
- Mobility can be done almost anytime
Speaking of mobility, we partnered with PGA Tour trainer Jason Glass who worked with several big names including Wyndham Clark and Max Homa, to design a complimentary fitness series in the app.
In the premium section, you will see easy to follow exercise routines that take 15 minutes per session and require little to no equipment. Speed training should happen 3x/week, so fitness can be added in on off days from your speed training.
In-Season vs Off-Season Strategy
Programming can look quite a bit different depending on the season. Now that it is winter for most people, a more dedicated program is easier to adhere to.
In-Season
- Follow maintenance phases when possible
- Keep overspeed training consistent
- Use ground force and sequencing drills to reinforce, not overhaul
- Focus on ball speed application
Off-Season
- Increase training frequency and intensity
- Address mobility and strength limitations
- Build new movement patterns
- Peak speed before transitioning back into season
Assessments
If you haven’t yet gone through our physical assessment or speed assessment we highly recommend those before starting your off-season training program
Start With the Premium Physical Assessment
If you’re using the premium version of the SuperSpeed app, the very first thing you should do is complete the Premium Physical Assessment.
This assessment isn’t meant to replace a medical exam. Instead, it provides a practical snapshot of how your body moves and how that movement impacts speed production.
The assessment looks at:
- Lower-body function and ground use
- Ankle mobility and balance
- Hip and thoracic rotation
- Core separation
- Shoulder, lat, wrist, and forearm mobility
From just a few simple self-tests, the app identifies where you fall on three key spectrums:
- Ground reaction force
- Rotational sequencing
- Upper-body mechanics (lag, wrists, arms)
Based on your results, the app automatically recommends specific protocols. Everything from mobility and strength programs to ground force and sequencing drills.
We then recommend going through the Speed Assessment
This will gather data on your driver and 7 iron to compare pre and post training results.
Speed assessments:
- Show whether your overspeed gains are real
- Reveal if speed is transferring to the driver and the ball
- Help identify whether issues are strength-related or mechanical
You can, and should, do speed assessments frequently. The app uses this data to fine-tune recommendations and help you understand what’s actually improving.
Takeaways
The SuperSpeed Golf app isn’t just a speed training tool, it’s a full performance ecosystem. When used correctly, it helps you:
- Understand your body
- Train efficiently
- Apply speed where it matters most
- Progress intelligently throughout the year
The data inside the app allows the SuperSpeed team to help you diagnose issues and dial in your program.
Speed is trainable. Power is trainable. And with the right plan, both are sustainable.
Train smart. Train fast. And enjoy the process.