Written by Steve — a low-handicap club golfer at Clandon Regis GC in Surrey, with nearly 40 years in the game. Every review is independent and written for UK club golfers.
Every club golfer wants more distance, and for years the only honest answers were “swing better” or “get fitter” — both slow, both hard. Then overspeed training arrived in golf, and SuperSpeed Golf became the name that brought it to the masses. Three brightly coloured weighted sticks, fifteen minutes a few times a week, and the promise of real, measurable clubhead speed — backed by a long list of tour players who actually use it. It sounds too good to be true, so does it work? Here is an honest look at what SuperSpeed does, the results you can realistically expect, where it falls short, and whether it belongs in your practice.
We have not run the full protocol for six weeks ourselves, but we have gathered what the coaches, testers and thousands of everyday golfers report after training with it — the genuine gains and the catches.
What is the SuperSpeed Golf system?
SuperSpeed Golf is an overspeed training system: a set of three weighted training clubs you swing in a set sequence to teach your body to move faster. It is not a club you hit balls with, and it does nothing to your technique directly. Instead, it retrains your neuromuscular system — the wiring between brain and muscles — to swing quicker than it currently believes it can.
The system was built around a simple, well-established sports-science idea, and it comes with a companion app offering video demonstrations, a training calendar and tracking tools. The core, though, is the three sticks and the protocol you follow with them.
How overspeed training works
The principle is counter-intuitive but sound. If you only ever swing your normal driver, your body sets a comfortable speed limit and defends it. Swing something noticeably lighter and you are forced to move faster than that limit — and, crucially, your body learns that the faster movement is safe and repeatable.
That is overspeed training in a sentence: by swinging lighter-than-normal clubs at maximum effort, you nudge your natural speed ceiling upward, then reinforce it. SuperSpeed pairs those lighter swings with a slightly heavier stick to build strength and balance the stimulus, so you are training both speed and control rather than just flailing.
The key word is effort. Overspeed only works at, or very near, one hundred per cent — you are genuinely trying to swing faster than you think you can. Go through the motions at eighty per cent and you will get very little from it.
The three sticks and the protocol
The men’s set comes in three colours, each a different weight relative to a standard driver. The green stick is the lightest, around twenty per cent lighter; the blue is about ten per cent lighter; and the red is roughly five per cent heavier. You swing them in sequence — light to heavy — so the light sticks build speed and the heavy one anchors it.
The routine is deliberately short and repeatable, which is a big part of why people stick with it:
- Warm up first: loosen the shoulders, torso and wrists — you are about to swing at full effort, so this is not optional.
- Green stick: a set of maximum-effort swings, feeling the club move faster than your normal driver.
- Blue stick: another set, slightly heavier, holding on to that speed.
- Red stick: the heavier club to balance the stimulus and build strength.
- Sessions: about fifteen minutes, three times a week — no more. Rest days are part of the programme, not a failure of it.
That fifteen-minutes-thrice-weekly rhythm is realistic for a busy club golfer, and the app keeps you on schedule.
Which set should you buy?
This matters, because the wrong set is weighted wrong for you. SuperSpeed sell several versions.
The Men’s set (green, blue, red) is the standard choice, designed for golfers whose driver shaft weighs around 60 grams or more, or whose swing speed is above roughly 85 mph. For most adult male club golfers, this is the one.
The Ladies’ / Senior set (yellow, green, blue) is lighter throughout and suits golfers with a driver under 60 grams or a swing speed at or below about 85 mph — the right pick for many women and older players.
The Junior set is sized and weighted for younger players, broadly those using a driver of 43 inches or less and under about 5’2”.
If you are between categories, base the decision on your swing speed rather than your ego — the lighter set trains you better than one that is too heavy to move fast.
What results can you expect?
This is where honesty matters. SuperSpeed’s own figure is a 5 to 8 per cent gain in clubhead speed over four to six weeks of consistent training, and independent testers broadly bear that out, with some reporting gains into double figures.
In real terms, a 5 per cent speed gain for a typical club golfer can be worth somewhere in the region of 20 to 30 yards off the tee — genuinely significant. But two caveats are important. First, results vary: gains come easier if you start slower, and are harder to find if you already swing fast. Second, and this catches people out, the speed is a trained adaptation — if you stop the protocol for a long spell, much of the gain fades. It is more like fitness than a one-off fix.
Treat the headline numbers as achievable but not guaranteed, and understand that keeping the speed means keeping up at least some maintenance training.
What SuperSpeed does well
Its biggest strength is that it works on something most training aids ignore: raw speed, and therefore distance. For a golfer who has plateaued, that is a rare and valuable thing to be able to train directly.
It is also refreshingly simple and time-efficient. Fifteen minutes three times a week is an easy commitment, the protocol is laid out for you, and the app removes any guesswork about what to swing and when. The science behind it is sound and well established in other sports, so this is not snake oil — it is a proven method packaged for golfers.
And it is backed by genuine tour adoption. A long list of professionals train with overspeed protocols, which tells you the underlying method is taken seriously at the highest level, not just marketed at amateurs.
Where SuperSpeed falls short
The most common gripe is practical: three separate sticks are awkward. They do not fit neatly in a bag, so this is a home or pre-range training tool, not something you carry for a quick warm-up on the first tee.
There is also the effort-and-consistency problem. Overspeed only delivers at maximum effort, and some golfers simply cannot sustain that intensity or the three-times-a-week rhythm long enough to see the gains. If you are not going to commit for six weeks, you will not get the results.
Two smaller points. The app’s full features sit behind a paywall after a short free trial, which feels stingy next to rivals that give you far longer, and more advanced golfers may find the fixed protocols less flexible than newer, app-driven systems that tailor the training to your numbers. Finally, remember what it does not do: it will not fix your slice, your contact or your accuracy. It makes you faster, and faster with a poor swing can simply mean deeper into the trees.
A word on safety
Because overspeed is maximum-effort training, it is worth a sensible caution. Warm up properly every time, build up gradually rather than going flat-out cold, and if you have any history of back, shoulder or elbow trouble, get clearance before you start. Swinging at full tilt is exactly the sort of thing that tweaks a niggle if you skip the warm-up. Trained sensibly, it is low-risk; treated carelessly, it is a good way to hurt yourself.
Who is it for?
SuperSpeed is a strong fit for the golfer who wants more distance, has hit a speed plateau, and will actually commit to a short, regular routine at home. If that is you — and your swing is already reasonably functional — it is one of the few aids that can add yards you can measure.
It is a poor fit for anyone whose real problem is accuracy or contact rather than speed, for golfers who will not stick to the protocol, and for those wanting a grab-and-go tool for the bag. For those players the money is better spent elsewhere.
Is SuperSpeed Golf worth the money?
For the right, committed golfer, yes. If distance is your goal and you will put in the fifteen minutes three times a week, SuperSpeed is a proven, sensibly priced way to train speed directly, and the potential 20-plus yards is worth far more than the outlay. The value depends almost entirely on your consistency — this is a tool you have to use, not just own.
If you are not sure you will commit, or your game needs accuracy more than power, be honest with yourself before buying. To see how it compares with the other leading speed systems — including newer app-driven trainers that some golfers prefer — we cover the field in our full guide to the best golf speed trainers for UK club golfers.
Frequently Asked Questions
Does SuperSpeed Golf actually work?
Yes, for most golfers who follow the protocol. Overspeed training is a well-established method, and independent testers broadly confirm SuperSpeed’s claimed 5 to 8 per cent clubhead-speed gains over four to six weeks. The key is genuine maximum effort and consistency — three short sessions a week for at least six weeks.
How much distance can SuperSpeed add?
A typical 5 per cent clubhead-speed gain can translate to roughly 20 to 30 yards off the tee for an average club golfer. Gains vary, though — they come more easily if you start slower and are harder to find if you already swing fast.
Which SuperSpeed set should I buy?
Most adult men use the Men’s set (green, blue, red), designed for a driver of 60 grams or more or a swing speed above about 85 mph. The lighter Ladies’/Senior set suits slower swings or lighter drivers, and there is a Junior set for younger players. Choose by swing speed, not ego.
Will I keep the speed if I stop training?
Not fully. The speed is a trained adaptation, so if you stop for a long period much of it fades. To hold on to your gains you need at least some ongoing maintenance training — think of it more like fitness than a permanent fix.
Does SuperSpeed improve accuracy or fix my swing?
No. It trains raw clubhead speed and nothing else — it will not correct your slice, contact or alignment. If anything, more speed with a flawed swing can exaggerate a miss, so it is best used alongside work on technique, not instead of it.