Dato: 3. maj 2021
What is Overload Underload Training and why should one add it to a training program? Overload Underload refers to using lighter and heavier objects to increase the speed of a motion or motor pattern. This concept is believed to have been around during the ancient Olympic Games. There are several ways to increase speed in a sport. Most commonly that is through mechanical changes, physical changes, and equipment changes. This type of training, however, is in its own unique category targeting the neurological system.
To best illustrate this imagine when you set up over a driver. Your brain is preparing to tell your body/muscles to make that particular motion at a certain speed. Sometimes you may want to hit the ball farther on a hole, so you try to swing harder and may get a few miles per hour more out of your swing. It is very unlikely if not impossible to increase your club head speed significantly just by trying harder and you may find you actually slow down.
This is where overload Underload or OverSpeed training has its benefits. By using lighter then progressively heavier objects one can train the brain to tell the body to move faster than normal effectively taking the governor off the top end speed.
So how do we apply this knowledge to the golf swing?
In 2014 SuperSpeed Golf used the term Overspeed Training to differentiate from Overload Underload Training. During testing SuperSpeed found that using objects that were too heavy or too light could actually become detrimental to the mechanics of the motion and/or slow the athlete down.
In came the word Overspeed which by definition means making the body move faster during a known movement in order to reset the normal neuromuscular reaction speed of the body. During overload training one can be moving slower during than the actual movement which is what differentiates this type of training.
SuperSpeed found that swinging an object over about 5% heavier than a standard driver over a series of repetitions can actually train that motor pattern to move slower.
Motor programs control all the movements in our body. These are like computer programs located in our brain that control complex reactions by the muscles of our body. Motor patterns can be flexible, but do have a somewhat normal reaction speed associated. A Neuromuscular Reaction is the process of different muscles firing in order to essentially run a motor program
The key here is to use light clubs to reset that neuromuscular reaction speed. By swinging the light clubs first it effectively tricks the body and brain to believe it can move faster than normal. Then by progressively increasing the load this helps to cement that speed as the new normal.
During a SuperSpeed session the goal is to be swinging the light club 20% faster than your driver, medium club 16% faster, and heavy club 10-12% faster.
With all this information what expectation should one have when beginning an OverSpeed Training program? On average SuperSpeed users see a 5% gain in swing speed over the first 6 week protocol. Then another 3.5-4% gain during the next 8-16 weeks. Gains vary as the training progresses often due to certain genetic factors including one's own athletic ceiling. What activities the player participated in during their youth especially those involving speed has a large impact on that athletic ceiling. An analogy from Dr Greg Rose of TPI states that activities as a child can influence what type of fuel your body runs on. These being jet fuel, rocket fuel, gasoline or diesel. Obviously jet fuel and the rocket fuel would be the preferred choices.
To learn more about SuperSpeed Golf and the training protocols visit SuperSpeedGolf.co.uk or @superspeedgolf on social media
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