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Basic Speed Program

Posted on by John Novosel Jr.

Here is a very basic program I put together for a father and son and they both picked up about 4-6 mph of club speed in around an hour.

They are going to do this program 3x per week and we will see what happens to their speed!

WARM UP

Bands Around Knees

side to side
walk forward
walk backward
1 leg kick ins
Elvis kick ins

Rotational Bands

1 arm row with rotation
1 arm windmill with rotation
2 arms rotation
2 arm Rotational Horizontal Chop – use trail glute and keep upper body ‘home’.

SEQUENCING

Lag Popper: Golf Stance

5 swings – Load Ups (pop it on the backswing, load up the trail hip and make full turn)

5 swings – Load then land and then fire thru to full finish or point down target line

5 1 arm release swings as righty/ 5 1 arm releases as lefty

SPEED

Set 1 85% effort – 6 swings with SpeedBall club and basic target

Set 2 100% effort – 6 swings with SpeedBall club and the red Face Plate on the target

Set 3 100% effort – 6 swings with SpeedBall club and the red Face Plate on the target

that is 1 super set

do 1-2 of those

Speed is about quality and intensity, stay focused and you should feel good afterwards, not worn out!!

John Novosel Jr.

John Novosel Jr. has worked and consulted with golfers of all abilities – including Major Winners on the PGA Tour, LPGA Tour Players, Nationwide Tour Players, and also top amateurs through beginners.

His teaching puts an emphasis on the golfer achieving a consistent Tour Tempo® and maximizing clubhead speed at impact. To achieve this he utilizes his extensive experience with the Tour Tempo® training tools and optimal biomechanics.

He has worked with his father to develop the concepts of Tour Tempo® and also has co-patented 4 training tools with his father.

At 50 years old and 170 lbs, he can generate clubhead speeds of 135 mph and ball speeds of 193 mph. He has competed in World Long Drive events, his longest drive in competition is 402 yards.

He has presented the concepts of Tour Tempo® all over the world… PGA of Sweden, World Golf Fitness Summit, PGA of Holland Coaching Summit, and PGA of America Teaching & Coaching Summit.

He is certified with the Titleist Performance Institute as a Golf Fitness Instructor I, Golf Professional 2, and Golf Biomechanist 2. Also, he is certified with SSC Golf Swing as Level 1 Speed and Power Instructor and Level 2 Spine Engine Instructor.

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