Distance has never mattered more!

Why start a golf speed training program?

Today’s players are hitting the ball farther than ever before—and if you want to keep up, it’s time to start training for speed. As a world Long Drive Professional and teacher, I have dedicated my life to training golfers to increase distance. In this Post, I will show you how to start a swing speed training program, the most effective exercises to include, and exactly how to do them for maximum results.

What is swing speed training?

Golf speed training sometimes referred to as "overspeed training" is essentially teaching the brain to swing the golf club faster. You can do this by having specific days dedicated to swinging fast. However, there is a right way to do this and a wrong way. 

How to properly speed train. 

To increase your swing speed, you need to swing the golf club with maximum intent. That means every rep should be performed with the goal of swinging as fast as possible. For best results, speed training should be done immediately after your warm-up—when your body is fresh and your nervous system is primed for speed and explosive movement.

It is also crucial to take adequate rest between swings—rushing through reps leads to fatigue, not speed. 

 

 

Sample beginner golf speed training warm up and workout:

Warm-up

15-yard shuffles each way

15-Yard Power skip for height

15-yard power skip for distance

3 x 15 arm circles 

3 x 20 leg swings 

2 x 10 light resistance band rotations

Workout 

5- 80% warm up swings 

3 x 5 100% swings (resting 2 minutes between each set)

3 x 5 100% "step swings" (resting 2 minutes between each set)

But what about resistance training?

I’m glad you asked. The real key to increasing distance isn’t just speed training—it’s combining it with a consistent resistance training routine. Getting stronger through compound movements, along with rotational strength exercises, will not only help you hit the ball farther but also reduce your risk of injury.

Exercises like squats, rows, rotational cable pulls, and paloff press are just a few essential movements every golfer should include in their training. When paired with speed work, this combination builds power, stability, and durability on the course.

How to program speed training with resistance training. 

There are several ways to organize your speed training alongside resistance training—but no matter what, one rule always applies:
Speed training must be done with maximum intent.

To get faster, your body needs to be fully recovered before each speed session. That means giving your nervous system and muscles enough rest.

Here are a few ways to structure your training: Beginners should be speed training 2x per week to start. 

Option 1:

Day 1: Speed

Day 2: Strength

Day 3: Off

Day 4: Speed

Day 5: Strength

Day 6: Off

Day 7: Off

Option 2:

Day 1: Speed/Strength

Day 2: Off

Day 3: Strength

Day 4: Off

Day 5: Speed/Strength

Day 6: Off

Day 7: Off

How should I progress? 

I recommend following one of these training plans for 4–6 weeks to condition your body and build a solid foundation for speed. During this phase, your focus should also be on improving strength and mobility to reduce the risk of injury and prevent performance plateaus.

After the initial 4–6 weeks, you can begin gradually increasing the number of swings you perform in each session. A good strategy is to add 5–10 swings every two weeks.

However, the key here is quality over quantity. If you notice your swing speed dropping toward the end of a session, that’s a sign your body isn’t ready for more volume. In that case, hold off on adding swings for a few weeks and focus on maintaining consistent speed throughout your entire session.

Are you looking for a custom-built speed training program?

Join The Golf Fitness app to get access to a variety of multi week golf fitness training programs created specifically for golfers of all ages and skill levels. Developed by Jacob Molnar, a Titleist certified golf fitness instructor and a competitor in the World Long Drive Tour.