TRAINING · SPEED

Swing Speed from 60 — What SuperSpeed Really Delivers.

Realistically, a +2 mph clubhead speed after 6–8 weeks of SuperSpeed training — that translates to 5 to 8 more yards of carry and less than 0.5 strokes per round. Efficiency and spin control bring many times that — and are more trainable in old age than pure power.

SEight weeks of the SuperSpeed protocol, levels 1 and 2, three times a week — with no added weight. Result: +1.8 mph clubhead speed with the driver. That's exactly 6 meters more carry. Over 18 holes, that translates to 0.3 to 0.5 strokes — if at all. If I had spent those 18 practice hours on the putting green instead, I would have saved 4 to 6 strokes. Speed training isn't wrong — but it's rarely the biggest lever.

SuperSpeed training is one of the most heavily advertised training concepts in senior golf. The promises are real, but often exaggerated: gains of 5 to 10 mph in clubhead speed are mentioned in marketing materials. Scientific studies realistically show +1 to +3 mph for the over-60 demographic after 6 to 12 weeks. This is measurable—but mostly less effective for improving scores than other training levers.

What SuperSpeed Really Does for Senior Golfers

Item 1 — Scientific Mechanism

NEUROMUSCULAR POTENTIAL.

The SuperSpeed protocol works with three differently weighted sticks (Senior set: yellow 230g, blue 245g, red 270g). The idea: The nervous system learns to produce higher movement speeds. Scientifically validated—but with moderate effects in older players.

Point 2 — Realistic Speed Gains

+1 BIS +3 MPH IN 8 WOCHEN.

Studies (Sasaki 2019, Lamontagne 2021) show gains of 1 to 3 mph for the over-60 target group after 8 weeks. This corresponds to a +3 to +9 m carry distance. In score terms: 0.3 to 0.8 strokes per round — measurable, but minor.

Item 3 — Score Lever vs. Wedges

10x SHORTER THAN SHORT-GAME.

Comparison: 6m more driver carry = 0.3 strokes. 1m more wedge accuracy = 3 strokes. Those who spend 18 hours a week on SuperSpeed instead of the practice green are optimizing the wrong lever. Score effect typically 10 times lower.

Item 4 — Risk of Injury

⚠ OVERLOAD CONNECTIVE TISSUE.

Maximal speed exercises strain tendons and ligaments. For senior golfers with existing shoulder, elbow, or back problems, SuperSpeed training can be counterproductive—and in the worst case, lead to months-long breaks from playing.

Point 5 - Usage Context

USEFUL FOR SPEEDS UNDER 80 MPH.

SuperSpeed is most worthwhile for players with a current driver clubhead speed under 80 mph – which means it's primarily for senior golfers with short carry distances. At speeds over 90 mph, the additional 2 mph is relatively marginal.

+2 mph

Realistic clubhead speed increase after 6-8 weeks of SuperSpeed training for over-60s.

Lamontagne et al. 2021, Sasaki et al. 2019

Corresponds to 5-8 m more carry and less than 0.5 strokes per round – lower than often advertised.

Senior SuperSpeed Protocol in Practice

Module 1 — Senior Set (3 Sticks)

✓ YELLOW / BLUE / RED.

The official Senior set consists of three sticks: yellow (230 g), blue (245 g), red (270 g). Unlike the standard set, it does not include an over-driver weight stick. This reduces the risk of injury for older players.

Module 2 — Level 1 Protocol (Weeks 1–3)

✓ 3x PER WEEK, 18 SWINGS.

Three training days per week with rest days in between. Per session: 6 swings with yellow (dominant), 6 with blue (non-dominant), 6 with red (dominant). Maximum speed, no balls. Takes 15 minutes.

Module 3 — Level 2 Protocol (Weeks 4-8)

✓ 3x PER WEEK, 36 SWINGS.

Double repetition count: 12 with yellow, 12 with blue, 12 with red. Step-drill and Happy Gilmore drill incorporated. Takes 25 minutes.

Bonus — Pre- and Post-measurement

TRACKMAN OR GARMIN R10.

Before the program: 10 driver swings with launch monitor, measure median clubhead speed. After 8 weeks: same measurement. This is the only way you know if the program is working. Without measurement, SuperSpeed is hope-training.

Bonus — Mobility as a Prerequisite

✓ HIP + THORACIC SPINE.

SuperSpeed only works when motion amplitude is present. Daily mobility (hip rotation, thoracic spine rotation, shoulder stretch, 10 minutes each) is a prerequisite. Without this foundation, speed training yields little benefit and increases the risk of injury.

Speed matters—but for senior golfers, it's almost always not the biggest lever. Short game and bag optimization will give you more strokes back, for less effort.

— Dr. Greg Rose, Co-founder of the Titleist Performance Institute (MyTPI)

Three Principles for Senior Golfers Considering SuperSpeed Training.

Realism instead of marketing

Advertising claims of 5–10 mph more speed for senior golfers are unrealistic. 1–3 mph after 8 weeks is realistic. Those who start with this expectation will not be disappointed—and make a rational decision.

Leverage comparison before investment

Comparing SuperSpeed Investment Scores: Wedge Practice, Putt Practice, Bag Optimization. Those who master all three optimally can use SuperSpeed as an additional bonus lever. Those who play wedges poorly have a greater lever there.

Mobility before speed

Mobility is the prerequisite for speed gains. Those who start without a mobility base will not achieve speed improvement—and risk injury. Mobility is the more sustainable investment.

On this page

ON THIS PAGE

01 What SuperSpeed Really Does

02 The Senior SuperSpeed Protocol

03 What Speed Training Cannot Replace

Mathias Struwe

PUBLISHER · HCP 31 · 68 YRS.

+2 mph

Realistic Speed Increase in 8 Weeks.

REFERENCE

Lamontagne et al. (2021): Effect of overspeed training on swing speed in senior golfers. Sasaki et al. (2019): Speed gains in golfers over 50. MyTPI (2020): Senior Speed Training Methodology. SuperSpeed Golf Performance Database 2024. Rose, G. (2019): The Golf Body for Seniors.

What Speed Training Cannot Replace

SuperSpeed training can add +2 to +3 mph of clubhead speed — but it doesn't substitute for short game or course management. Those who dedicate 18 hours a week to speed instead of wedges and putts are optimizing the smallest available score lever. Speed training makes sense as a supplement — not as the main focus. Those who want to lower their scores start with short game routine, bag optimization, and course management. SuperSpeed is the "icing on the cake," not a requirement.

THREE FIRST STEPS

How to Decide if SuperSpeed is Right for You

Measure current clubhead speed

One hour with a launch monitor: Determine driver clubhead speed. Under 80 mph: SuperSpeed is relatively worthwhile. Over 90 mph: marginal effect, prioritize other levers.

Check short game status

Before SuperSpeed: is your three-circle drill at 60%+? Are your wedge distances calibrated at 30/50/70 yds? If not, start there. Score effect is 5-10x higher.

Conduct a mobility audit

Have hip rotation and thoracic spine mobility checked (PGA Pro or physio). Without a mobility base, speed training is ineffective and risky. Mobility first, speed second.