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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

https://www.ted.com/talks/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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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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TPI Level 1 Movement Screen

Golf Fitness Training

I really enjoy everything I have learned and will continue to learn from Titleist Performance Institute (www.mytpi.com). All the information they have been able to compile on the body-swing relationship has really helped me to communicate to my clients and their golf instructors about potential issues and more importantly about how the body can be improved to help with swing efficiency.  As a Level 3 Golf Fitness Instructor, I have been educated and taken the time to work with my fellow Southern California section PGA golf instructors  to create a team atmosphere for my clients and their body related needs, couple that with over 15 years of experience in the industry and in my area, I am confident that I can help you identify and improve your movement ability. Schedule yourself an appointment for your evaluation!

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Functional Movement Screen (FMS)

In Line Lunge Test (FMS)

Check out this quick little video on the Functional Movement Screen, also known as the FMS. I like to use the FMS as a first place, or a starting point for anyone that is about to start a new workout routine as it quickly provides me with a lot of information in a fairly safe environment.  It’s appropriate for pretty much anyone whether you are just getting back into fitness, or coming back from a previous injury. Here’s a little bit about what I like about the test:

  1. It’s relatively safe as a starting point for a first session
  2. It provides a lot of valuable information for me to begin creating a program for a new client
  3. It’s valid and repeatable so we can retest and compare
  4. It gives me snapshot idea of how well you as a client can coordinate
  5. It gives me a snapshot idea of how well you as a client can comprehend instruction
  6. It’s a self limiting test meaning if you can’t do it, you generally will limit yourself and stop

Check out the video below to see what the test looks like, and let me know if you have any questions!

Contact us for your evaluation and lets see how well you move!

 

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GOLF WRX ARTICLE

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My buddy Tim Mitchell is a golf instructor over at Pelican Hill Golf Resort in Newport Beach, CA and has on occasion contacts me to go see his students movement mechanics. Well a couple of months ago Tim emailed me some video a student that clearly understood what he wanted, but physically couldn’t execute – so Tim asked me to come out and evaluate. She continually would go into a reverse spine angle and that is not going to make for a good swing long term or healthy hip/spine mechaincs.

After seeing the video and knowing she is a pre-teen girl new to golf, I automatically thought of 2 things:

1) Does she have any previous injury history

2) Can her body handle the stability her swing is requiring of her

We went through a brief health history and previous injury intake with nothing to be concerned with and some formal testing in which we found poor stability in the side-to-side (lateral) and rotary movement planes, so I did some quick thinking and used a thera-band to trick her brain in to recognizing the need to brace (which you will see in the video below). After getting the feel of the band we had her hit a ball with the band on and her father commented that that was the first time he had ever seen her hit the ball straight!

Luckily, Tim was able to use that as a good teaching tool and I was able to see her for a few sessions to teach her some better movement mechanics and she is well on her way to a good swing and her goal of making the school team.
The link below will take you to Tim’s full article on Golf WRX and the video included below is a brief video description in which I tried to mimic her swing fault and the correction provided.

 

If you are a golfer and can’t figure out how to improve your swing- you need to look to your movement mechanics, take the time to find a TPI certified Trainer and get yourself checked out! Check back often for new articles!

 

Roy

 

The Value of a Team in Golf Instruction

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UPCOMING SEMINAR

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Attention Personal Trainers, Physical Therapist and Chiropractors

NeuroKinetic Therapy will be teaching a Level 1 course hosted by Joel Crandall at the Fit Fix Studio in Newport Beach, CA!

*We are currently working to provide those from out of town with a hotel solution near John Wayne and minutes from the Fit Fix Studio.  More details to come.

What is NKT:

NeuroKinetic Therapy corrective movement system, is a sophisticated assessment and treatment modality that addresses the causes of dysfunctional movement/coordination problems at their root in the motor control center in the cerebellum. The motor control center stores these patterns and directs their completion through the spinal cord and the muscles. The motor control center learns through failure.

Instructor:

Joel Crandall

When:

Saturday June 28th from 8am-4:30pm

Sunday June 29th from 8am-4:30pm

Where:

Fit Fix Studio, 3700 Campus Dr., Suite 100, Newport Beach, CA 92660

Course Info:

For detailed course info please see: Course Outlines

http://neurokinetictherapy.com/seminars/preparing-for-the-class

Payment Info: 

Early Registration: $600 if paid by 05/28/2014

Regular Registration: $700

http://neurokinetictherapy.com/seminars/upcoming-seminars-2

Click on 06/28-29 2014: Level 1 Two Day Course- Newport beach for payment options

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You Got Game?

My friends over at Southland Golf Magazine asked me to write up a piece of golf fitness.  Seeing as most of my clients coming in need help with Flexibility and Balance, I decided to write about it.  You can check out the article here and scroll down to “Better Flexibility equals Better Golf”.

In the article I spoke about how having good balance at setup, good hip mobility for a proper pivot and good trunk mobility to maintain swing plane were important, but in the online version I was not able to add photos, so I am doing so here.

Setup Balance:

Single Leg Balance in Set-up Position

Steve Soule, PGA is demonstrating single leg balance in his setup position for better golf fitness.

Hip Drops:

Hip Mobility Drill for Internal Hip Rotation

Steve Soule, PGA is demonstrating “Hip Drops” for good hip mobility.

Open Books:

Thoracic Spine Mobility

Rib Cage and Thoracic Spine mobility drill for improved golf fitness

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FEET, BALANCE AND GOLF SWING

Who would have every thought to pay attention to feet when it comes to your golf game? Believe it or not your feet and how connected to the earth they are greatly relate to how you swing the club and how much force you generate when you swing the club. Paul Chek (a fitness guru) puts it best by saying, “You can’t shoot a cannon from a canoe”, or there is no way to generate force from an unstable surface.

I have been working with Marc Marini, PGA Instructor from Sea Cliff Golf Club in Huntington Beach, CA and as with all of my clients, the first place I start is with a movement assessment. A movement assessment tells me how well (or how poorly) someone is moving and from that assessment I can create programs to cater to those needs. Marc came in to work on improving his power and felt his in ability to keep his feet connected to the floor was restricting him, and caused him to lose power and balance in his swing. Among other things, we had to go over some basics such as:
1) Roll out the arches: this drill massages the bottom of the feet to take stress off of your arches and calves

Massaging the foot arches with a golf ball

Marc Marini demonstrates how to roll out or massage the foot arch with a golf ball for better mobility in his ankle during the golf swing

 

2) Mobilize the ankle joint: We used 2 simple drills to give the ankle more movement by stretching the calves and top of the foot

Stretch for the ankle joint

Marc Marini demonstrates how to stretch the front half of the ankle for better mobility during his golf swing.Stretching the calf/ankle jointMarc Marini demonstrates for to stretch the calf against a curb to improve his ankle mobility and foot stability during the golf swing

 

3) Reintegrate the calves with a swing drill: In this drill I hooked Marc up to a stretch cord to challenge his balance (the same way he loses it in his swing). This reintegrates how his feet should act in the golf swing and retrains his brain as well as his body in the golf swing.

Swing Drill with resistance

Marc Marini and I demonstrate a drill to reeducate his balance through the golf swing.

 

Drill to improve Pivot

Marc Marini demonstrates one of his favorite drills to improve balance, pivotand club face are all in line with the ball.

In this case Marc is a strong dude and to unlock power we needed to improve his foot balance and ankle movement so he could generate more power in his swing.

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GOLF COMBINE

In last month’s issue of Golf Digest, there was an article out on the a “Golf Combine”.  It was a great article and an informative way for any individual to test themselves.  The creator of the “Golf Combine” and co-creator of the Titleist Performance Institute Golf Fitness movement screen talks about the TPI movement screen and how the “Golf Combine” differs from it.  Great info from on of the smartest and most sought after people in the world on the topic of Movement ability.  Whether you are a golfer or not, this self test is a great way to highlight your movement competency.  I challenge you to try to test your person movement health!

Enjoy!