Have you ever watched Rory McIlroy or Bryson Dechambeau rip a drive over 350 yards and thought, “How can I gain speed like that?” Speed training has become one of the hottest topics in golf – from tour players chasing extra yards to club golfers looking to outdrive their friends on the weekend. But what exactly is speed training, how does it work and is it for everyone?
Let’s dive into everything you need to know.
What Is Speed Training in Golf?
Speed training in golf is a structured approach to increase your clubhead speed, which translates directly to more distance. Instead of only swinging your driver hard on the course, speed training involves specific drills, weighted clubs, and protocols designed to build fast-twitch muscle fibres and retrain your brain and body to move faster.
Think of it like sprint training for runners. Sprinters work on explosiveness, form, and strength to gain hundredths of a second. Golfers train to add miles per hour to their swing speed, which can equate to big distance gains. For reference, just one extra mile per hour of clubhead speed can result in about 2-3 yards more carry with the driver.
Who Is Speed Training For?
Here’s the truth: speed training is for nearly every golfer – but with a caveat. While young and healthy players can often jump in with minimal adjustments, older golfers or those with physical limitations should consult with a coach or physiotherapist before starting.
Ideal candidates:
- Golfers with solid swing mechanics looking for extra distance
- Competitive players needing more speed to keep up with modern distance benchmarks
- Younger golfers building power foundations for their game
- Dedicated amateurs willing to train regularly and safely
Those who should approach cautiously:
- Players with chronic injuries
- Golfers with poor mobility or flexibility
- Those who are not currently active or athletic
Speed training is a physical stress on the body, so assessing your baseline health and mobility is key before diving in.
The Benefits of Speed Training
- Increased distance off the tee and with all clubs
The obvious benefit. More speed equals more carry and total distance. - Improved athleticism and explosiveness
Training your body to move faster often leads to better overall athletic performance. - Boosted confidence
Knowing you have extra distance in the tank can change how you approach holes. - Potential for swing efficiency gains
Many golfers develop better sequencing through speed protocols.
Are There Drawbacks?
Yes, and it’s important to be aware:
- Risk of injury if done without proper warmup or supervision
- Possible loss of accuracy if chasing speed compromises swing mechanics
- Fatigue or overtraining especially for golfers who practice and play frequently alongside speed training
The key is building speed safely with structured protocols and listening to your body. Adding speed at the expense of injury helps no one.
Speed Training Systems and Options
Today there are multiple speed training systems on the market, each with unique approaches. Here’s an overview of some of the most popular:
1. The Stack System
What it is:
Developed by golf biomechanist Dr. Sasho MacKenzie and PGA coach Marty Jertson, The Stack uses a single club with interchangeable weights connected to an app that guides you through personalized training protocols.
Why golfers like it:
- Personalized programs adjust to your progress
- Uses AI to recommend optimal protocols
- Compact and portable compared to multi-club systems
Drawback:
- Higher price point (around $349 USD plus app subscription)
2. SuperSpeed Golf
What it is:
The pioneer of modern speed training, SuperSpeed features three weighted clubs (light, medium, heavy) and a set of drills designed to train your body to swing faster in a progressive overload manner.
Why golfers like it:
- Proven by thousands of amateurs and pros
- Simple protocols, no app required (though app support is available)
- Immediate gains for most users
Drawback:
- Requires space to swing each club
- Less personalized programming
3. Rypstick
What it is:
Rypstick combines the multi-weight concept into a single club with adjustable internal weights. Instead of swapping clubs, you change settings on one stick.
Why golfers like it:
- Saves space in the bag
- Easier for travel or range sessions
- Includes swing speed radar options in packages
Drawback:
- Slightly less tailored than The Stack
- Some golfers prefer separate clubs for each weight
4. Orange Whip LightSpeed
What it is:
Known for their tempo trainers, Orange Whip created the LightSpeed as a speed trainer. It’s a lightweight shaft with a small counterweight that encourages faster swinging without sacrificing balance.
Why golfers like it:
- Improves speed with rhythm
- Less stress on joints due to lighter design
- Pairs well with their Orange Whip Trainer for balance and sequencing
Drawback:
- Lacks multi-weight progression found in other systems
5. Speed Toad
What it is:
A newer entrant, Speed Toad offers a multi-weight training club with an emphasis on swing balance and tempo alongside speed. Its protocols focus on sustainable gains with minimal risk.
Why golfers like it:
- Focuses on safe speed increases
- Includes flexibility and mobility guidance
- Competitive pricing compared to The Stack
Drawback:
- Smaller user base means less peer data on results
Final Thoughts: Should You Start Speed Training?
If you’re looking to add distance to your game, structured speed training is one of the fastest ways to do it. But like any training, it requires commitment, discipline, and care to avoid injury. Choosing the right system depends on your goals, budget, and willingness to follow protocols consistently.
- Casual golfers might benefit from SuperSpeed or Rypstick for simplicity.
- Data-driven players who want personalized AI-guided plans may prefer The Stack.
- Those focused on tempo as well as speed could look to Orange Whip LightSpeed or Speed Toad.
Before starting any program, make sure to warm up properly, train on days when you’re fresh, and don’t sacrifice accuracy for speed. Distance is only helpful if the ball ends up in play.
Key Takeaways
- Speed training builds clubhead speed for more distance.
- Systems like The Stack, SuperSpeed, Rypstick, Orange Whip, and Speed Toad offer structured protocols.
- Ideal for healthy golfers with solid mechanics who want to hit it farther.
- Risks include injury and loss of accuracy if done improperly.
Have you tried any speed training system? Share your experiences, questions, or results with us below. Your story could help another golfer find their next breakthrough.