Overload Training
- Interchangeable weights provides the ability to work a wide range of overload conditions
- Speed train while hitting balls – improved specificity of training maximizes the transfer of speed directly to the course
- Variable training stimuli; reduce redundancy by changing weight combinations and positions
- Combine with underweight devices (overspeed)
- Bonus: shallowing sensation due to weight placement
History of Overload Training
Where it started: Anatoliy Bondarchuk
The father of weighted implement training. Dr. Bondarchuk, an olympic gold and bronze medalist in the hammer throw, was the first to use weighted implements in training. Subsequently, he applied these principles in coaching, becoming one of the greatest track and field coaches ever.
Where it advanced: Coop DeRenne
Dr. DeRenne advanced Anatoliy’s field tested concepts by conducting formal university research, using various weighted implements in baseball. Dr. DeRenne established the guidelines for weighted implement training and warm-ups.
Where we are today: Expansion to other sports
The use of weighted implement training has since spread to numerous sports, with golf being one of the more recent additions.
Specificity of training – train like you play
Being able to speed train while hitting balls is crucial for two reasons:
a.) for the greatest transfer of training- see Dr. DeRenne’s study to the left which found hitting balls with under and overloaded bats provided the greatest increases in swing velocity compared to dry swings with both standard and under/overloaded bats- granted this is baseball but the principles still apply.
b.) and to avoid massively disrupting your swing (individuals speed training with dry swings using various speed trainers in the off-season can attest to this).
Overload vs. Underload (overspeed) – What’s the difference?
Overload Training
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Slightly heavier or harder conditions
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Examples: Uphill sprinting, heavier throwing, swinging heavier implements, etc.
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Summary: Overload training in simple terms works towards the force/power/acceleration of a task.
Underload Training
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Greater swing speed due to lighter weight (hence underloaded)
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Summary: Underload training in simple terms works the higher velocity or maximal speed component during a task, enabling the brain and body to learn how to move faster.
Train with greater power output
Adding overload increases power output with training. This is best explained by an example, these are pretty average training numbers for me.
Underload: (green speed stick): 255 grams x 127 mph = 142 W
Standard: (~ 46 grams (grip) + 61 gram shaft + 200 grams) x 122 mph = 164 W
Overload: (Standard + 45 grams) x 115 mph = 177 W
As noted, power output tends to increase as you add force and velocity stays relatively high. Eventually, adding too much force will result in too large a dip in velocity to increase power output. Using this process you can find the weight that maximizes your power output serving as a relative training guide. Training with greater mechanical power long term is considered a good thing.
The wonky things dry swings do to us
Dry swings cause us to do wonky things including swing alterations. Antidotally, many individuals report the difficulty and/or increased strain while dry swinging a club or bat as hard as physically possible. I haven’t found any direct comparisons in golf, however, we can look again at what happens in baseball swings (see below).
Dry swings can lead to all sorts of compensations. Dry swings in baseball lead to all sorts kinematic changes and increases in range of motion – possibly increasing injury risk while failing to replicate swinging at a ball.
This isn’t to say dry swings are useless or can’t be used. This is simply
Dry swings – are they riskier?
(Dry swing = swinging while not hitting a ball)
Speed training always comes with injury risk, there is no way around it. Dry swings can be particularly challenging physically for two reasons:
1. ) You don’t get the deceleration provided by impact – look at the TPI kinematic sequence – impact causes the club head to decelerate from 115 mph to under 70 mph almost instantaneously, likely resulting in a significant reduction in stress on your body to decelerate the club.
2.)
Becoming more powerful is essential for individual gains in swing speed
Notice how the statement reads individual gains. Yes, certain people will naturally be able to swing fast despite looking visually unsuspecting (think Rory in his younger years). These are likely attributable to a number of reasons, including natural born-with structural advantages. One thing is absolutely clear in both the research and anecdotally, individuals who produce more force within a given timeframe (the swing) are able to produce more club head speed. Don’t be fooled by
Beware of the Warm-Up Research Fallacy
Warm-Up research does NOT equal training adaptation research
- Warm up research – swinging implements +/- 12% of the standard implement is best for speed and swinging heavier or lighter decreases swing speed immediately thereafter
- Training research – both extremely lighter and heavier can improve swing speed (see study)
- Coop’s studies generally stayed within 12% of the implement weight but artificially limiting yourself to this number limits training variability and imagination
- Summary: Worry less about the weight being used with training. Any number of implements including swinging plastic clubs, clubs with lead tape etc. can work. The advantage of the speed cage is you can maximize transfer of training since you can hit balls with it and it will save $ over time compared to adding things like lead tape
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