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Getting Golf Fit after 30

Roy Khoury Training in his Studio

How to get Golf Fit after the age of 30


Roy Khoury Training in his Studio

Roy Khoury Training in his Studio

We’ve all know the saying… “Getting old sucks”.  You wake up and your back hurts, your knees hurts, your neck hurts.   We blame it on getting old, but lets face it we trained like idiots in our teens and 20s (or did not train at all), and when we get into our 30’s we bust our butts trying to hold down a job, family and friends. With that we get to go to some fancy dinners out and maybe drink or two (maybe a little too regularly), and again we either continue to train like we did in our teens or 20’s or modify incorrectly or maybe avoid training altogether.  Old injuries, new pain, too much stress (mental, emotional, digestive, movement; there are different types of stress) and an increasing lack of time become our down fall.

Problem: We think we know and can do it all on our own

Answer:  Get an assessment.

1 Leg Hip Hinge

Load and Explode through the hips for a better turn in your golf swing.


  • I had to recently had a legal question I asked a lawyer client of mine and his initial response to me was, “You do you know why I hire you as a trainer? Because you are the expert! Don’t be stupid, get some legal council.”

    • The 30’s are the age in which we have to tackle a lot and take some risks but there are a few places where I would spend the money to do it once and do it right, 1) Movement 2) Medical 3) Skills coaching 4) Legal advice 5) Business advice

  • The guidance of a Movement Expert can up your game faster and more efficiently than trying it on your own. (http://www.ncbi.nlm.nih.gov/pubmed/24276303) Self directed workouts tend to fail more than 90% of the time (http://www.precisionnutrition.com/course-for-men-day-5-transcript) for multiple reasons. Anecdotally, most of my clients have failed in either, self directed movement, the wrong advice from the wrong source, or lack of motivation/goal setting.

Problem: Mismanagement of Time

Answer: Get a solid program

  • Having the correct program can help you identify your weak areas and I am not just talking about in your body, I am talking about how you spend your time working on your body.

  • Most of my clients walk out with strategy to work on that looks like this:

    • Must do list (stress management, movement regeneration, nutrition 101)

    • Should do list (Specific weight training to complement skill needs)

    • Can do list (the sexy stuff)

The goal is to be a little bit better everyday.

Problem: Mismanagement of Stress

Answer: Understand how different types of stress affect you

Eating clean helps with energy and focus

  • There is a great book out there by Robert Sapolsky called “Why Zebra’s Don’t Get Ulcers” read that or download it as an audible book.

  • If reading a book isn’t up your ally, check out this TED talk on stress management

Andy Puddicombe: All it takes is 10 mindful minutes


  • Stress management is one of the biggest issues I help people realize and find strategies to deal with in my 30 yr and older clients (and sometimes even my junior golfers- talk about stress management!).  We cover a variety of topics from mental, emotional, digestive, and movement stress. Stress is a huge road block that can stifle our fitness and athletic goals.

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Assessments Matter

Single Leg Toe Touch

Why do I need to go through an assessment? 

Single Leg Toe Touch Assessment

This is a assessment used in the Titleist Performance Institute level 1 testing protocol.

Every so often i’ll get a new client that comes in itching to get in a workout and wants to know why they can’t just start doing exercises they have seen me post up online.  The fact of the matter is, when you come into see a professional trainer, especially one that has a speciality and focus on a skill based sport like Golf, an assessment is going to the place to start. If someone’s goal is to start consistently driving the ball further off the tee, and lose body fat, you better have a baseline of request coordination, balance, and strength so you can have a focused program.

I generally will start a new client meeting by trying to get to know you and answer any specific questions you might have.  We are essentially building a relationship and the first step in a coaching relationship is TRUST. I need to know what your goals are, where you are at and ultimately I need to develop a way to get you there. Using a movement screen like the Functional Movement Screen (FMS) or the Titleist Performance Institute level 1 or level 2 screen helps me understand where your strong and weak points are so I can find the best route to your fitness.

Plain and simple this is how I view the movement continuum:

  1. Coordination
  2. Strength
  3. Power

Coordination = joint range of motion + your muscles ability to move that joint through a pattern with control.

*If your coordination sucks we have to work on either referring you out to medical, improving joint mobility to muscle tissue length

Strength= coordination + capacity for external load

  • If strength is your issue we have 2 places to look; coordination (see above for definition) and capacity for external load.

Power= Strength x Speed

*If power is an issue we need decide if its a “strength power” issue or a “speed power” issue

At the end of the day, I assess you in order to define your control, your strength, your power so we can best fit that to your sport and fitness goals.

If you are interested in coming in for a movement assessment to help program for your goals feel free to reach out!

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Why Should You Warm Up?

Stretch used to teach separation of upper and lower body

Why should we warm up?

You know the guy that gets out of his car, does a quick shoulder stretch, pops his neck and touches his toes before getting in a workout? If you know him, slap him, if you are him, smack yourself then read this article on how to get a proper warm up in:

There are a few different ways to warm up before a workout, but if your focus is on improving your fitness for golf, or to warm up before a practice session/round of golf and its important to understand that by doing a good warm up we can optimize our performance.  The types of warm ups we will talk about today are 1) General Warm up, 2) Specific Warm Up

The General Warm-up:

Hip Hinge Drill

Hip Hinge Drill with a dowel to promote better posture

The General Warm-Up will firstly help increase your body temperature. Why does that matter? Well a good general warm up will improve circulation by pumping blood out to your periphery via opening up smaller blood vessels which is a good thing. This increase in blood flow will help make our muscles a bit more pliable and ready for movement under load. Lastly, a good general warm up will help to lubricate our joints.

Specific Warm-up:

Specific Warm-Ups will help us focus on particular areas like feet and ankles, or we may decide to warm-up a certain pattern or position like a half kneeling position.  Our body knows where it is in space because of little sensors embedded in around our joints and through our muscle tissue.  If you have a particular area you want to work on or focus on, a specific warm up for that area will help with all the stuff we just listed under general warm-up and give the added benefit a specific area or pattern.

Based on your assessment, a good warm up can serve as an injury prevention tool as we are cuing up your bodies main sensory organisms (brain, joints, muscle, connective tissue), and a way to get our minds right for the task at hand.

How do we warm-up?

Check out this little video I posted up on YouTube for a proper ground based warm up. It hits everything we talked about in this article.

If have any questions feel free to reach out!

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How Should I Practice?

How Should I Practice?

How do you practice your swing? Did you know that how you practice can affect how you learn?  What we do can either help gain/retain skills or hinder your progress altogether.  With that being said, there are a couple of different ways we can practice to acquire or improve a skill and they are:

Blocked Practice-

We’ve all done it, gone to the range got a large bucket and went after it hitting the same club over and over again mindlessly.  It great when you are first starting out as it teaches/trains the left side of the brain which is responsible for sequence and order. Left brain training really likes order like: A, B, C, D… and is great for someone just starting out or really trying to refine a feel but will quickly lose its effectiveness if over used. Great for training how to grip the club, or setup routine, but quickly loses effectiveness when hitting shot after shot.

This is a photo of Roy Khoury and Tim Mitchell, PGA Roy_Khoury_Fitness

Randomized Practice-

Random practice is practicing how you would play. So you can either use playing a few holes as random practice or even use a range session to practice different distances or shot shapes with the same club, or utilizing a different club per shot. Random practice is more like actually playing golf, and actually helps you build the ability to problem solve while working on your skill.

When you are new to a sport or movement its good to challenge the left brain in repetition, logical and objective goal setting.  When you are proficient with your task, random practice helps challenge the right brain and its creativity, thought and performance. That being said, both types of practice are helpful for acquiring and improving your game, they just access different parts of the brain and challenge you in different ways, so its good to understand both and how both can help you.  See how it works for you!

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Golf WRX

1 Leg Hip Hinge

Golf WRX Article- October 1st, 2016

Load and Explode

As you may have seen, I have been featured on Golf WRX with another article. This article is titled           “3 Drills to train a more efficient turn in your golf swing” and is all about creating a better stretch-reflex.  To read the full article, you can check it out HERE.

The Article from Golf WRX

We have all heard the phrase “load and explode,” but what does that mean? Well, “loading” is all about stretching into the muscle tissue before “exploding” or contracting that muscle tissue to create movement. It’s my working theory that if golfers can learn how to better load few key areas (ankles, hips, and the core, to name a few), they can improve their consistency and performance on the course.

In the video, I offer three exercises that can help golfers train a more efficient turn in their swing. They use something called eccentric loading, a component of flexibility. Typically when we think of flexibility, our thoughts go to muscle length. While that is important, it is also essential to have good elasticity of that muscle tissue, which is what eccentric loading is all about.

The goal of eccentric loading is to create elasticity through a stretch reflex, so the exercises require golfers to focus on the stretch portion of the patterns, or “loading.” Doing so can help them learn how to better load their achilles/calves, lateral hamstrings, glutes, obliques and core, which can improve their ability to deliver the club on the right path and help prevent swing faults such as early extension, sway/slide and reverse spine angle.

Keep in mind that both muscle elasticity and length are important, and for that reason I always recommend that golfers see a certified golf fitness instructor for an assessment to address each golfer’s specific needs.

For more information on golf fitness and fitness in general, check outwww.roykhouryfitness.com or feel free to email me royfkhoury@gmail.com

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Warming Up for Golf

Lumbar locked trunk rotation

Golfers! Looking for a great warm up to do before your workout, or even your round?

Check out this quick, yet simple yet challenging warm up routine for you core!

It’s a great way to warm up your core in all 3 planes of motion:

  1. Flexion
  2. Extension
  3. Rotation

Give these drills a shot and let me know how you like them!

If you are interested in getting a evaluation and finding drills that are specific to your needs, we can set up either an in person or online session.

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Trunk Rotation

All 4’s Trunk Rotations

One of the places people struggle moving from the most is the in the thoracic spine (aka t-spine or the rib cage). This is the area of your spine between your neck and lower back that attaches to your ribs. This area encases your vital organs like the lungs and heart, and stomach and if it doesn’t move well it can affect breathing, and digestion, but I digress.

Can you arch your spine backward, round it forward and rotate it in each direction? If you can’t then certain movements, like the golf swing can become less accurate. There is a big relationship between poor trunk motion and poor swing paths.  Check out this drill called All 4’s Trunk Rotation too help improve your thoracic spine and rib cage mobility!  Try 2 sets of 5 in each direction and let me know what you think!


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What should I eat on course?

Eating clean helps maximize our energy and focus on the course

One of the most consistent questions I get asked is, why do I run out of gas about hole 12/13/14?  More often then not people will blame their cardio, when really, they never properly fueled their body before or during their round. Regardless of your level of play, optimizing your fuel is one of the most basic and easy things you can do.

What to eat before, and during the round can be one of those factors that changes your focus, energy, and level of play.

First rule of thumb:

  1. Eat a good meal before you play. You might have to play with what works for you, but I like to have a good meal before I play. I try for something that consists of good protein and fats and some fibrous carbs. Think eggs, bacon and some sautéed spinach, versus a bowl of oatmeal or a protein shake. I want something that is going to stick to the ribs and not play havoc on my blood sugar levels.
  2. Snack throughout the round. I like to have something small every few holes. Think about packing a sandwich that is cut in half- eat half now and half for later. Pack good quality nuts and some easy to eat veggies like broccoli or baby carrots. The idea here is not to stuff yourself, but rather we are trying to “top off your fuel” before you run out.
  3. Two bottles of water. I like to have 1 bottle of good quality water with me at all times, and another bottle of water mixed with some branch chain amino acids or BCAA’s. The water is obvious, you have to stay hydrated especially if its hot or really windy and the BCAA’s can help satiate you and help with focus.

Food doesn’t have to be complicated, just prepared. This message especially goes out to my competitive juniors and adults. My goal is simple, lets take everything that makes golf more difficult out of the scenario so you can focus on your next shot. The last thing you need is to lose focus because you are hungry, thirsty, or tired.

Roy Khoury is the owner of Roy Khoury Fitness in Newport Beach, CA and is a Level 3 Certified Golf Fitness Instructor from TPI.

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Remodel Time!!!

After 2.5 years we are remodeling the studio! Stay tuned for more information on new classes, workshops and training!

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How to Create Rotational Strength

Lumbar locked trunk rotation

Learning to rotate through the proper areas/joints is something we spend a good bit of time refining with our golfers.  Learning to access the core and stabilize lower body against upper body movement- and vise versa- is pretty important when it comes to functional strength (click here for an article on functional strength).

Below is an example of what a basic mini program for Rotational Strengthtrunk rotation drill

Above is the start position for lumbar locked thoracic rotation.

Lumbar locked trunk rotation

Trunk rotation from a short kneeling position

The first drill focuses on mobility of the trunk (thoracic spine) which tends to be sticky for most people. It’s called a lumbar locked trunk rotation. The idea is to work for more rotation from the thoracic spine and rob cage while protecting the lower back.



In the finished position, you should push through the down arm to create extension as well as rotation. Remember the spine likes to straighten out or extend and rotate.



Oblique loading drill

This is a core drill to promote rotation through the lower body and core


The next drill is called a mountain climber with cross body rotation.  This is great drill to teach proper loading and unloading of the obliques.


Push Up Position (elevated)

This is starting point for this drill



I like this as a rotational drill for training upper body and arm stability with core driven lower body rotation.




These are 2 of the drills expanded upon, if you watch the video above you will see a couple more that require lower body stability and upper body driven movement.  This is a very short and basic routine but is pretty effective on checking off a lot of boxes for a golfer’s common needs for creating rotational strength. Feel free to reach out for an evaluation or a session specific to you.