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Power Production

Roy Khoury Training in his Studio

Power Production

Everyone wants to produce more power whether its for the golf swing, or for other sports, but how do we increase overall power output?

The question is quite simple:

Power= Force* Velocity

Or for us non-nerds, Power is a result of increasing (either or both)Strength and Speed. While the answer is simple, how to implement can be little complicated depending on the person. Here are the items I look at before creating a power program for clients:

  1. Can they move well? If someone has poor movement quality we have to address that first (and for a lot of people this is a huge help in power production alone, but more on that in another article).
  2. Do they have good strength? After a good base of movement, we need to make sure you can move some weight! It’s all about getting stronger
  3. After good movement competency, and some good strength, then we can add speed.
1 Leg Hip Hinge

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

So how do we put it all together?

  1. Assessments! With a movement evaluation, we can see where there may be areas of poor movement that we need to coach, we can assess strength needs (upper body push and pull strength, lower body single leg strength) and speed production from the legs, core and upper body.
  2. After the assessment, we can create a custom training program to help you address all your movement needs.
  3. Getting the work done and re-measuring. With a plan in place, we can now implement and put in the physical work needed to make gains!

If you have questions or want to start in your program, contact us!



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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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2:1 Drill for Power

My friends over at the Southern California Golf Association (SCGA.com) asked me to help them out with some of their videos for their SCGA Tv and my friends over at Pelican Hill Golf Club allowed me to video on their driving range with Tim Mitchell (@TimMitchellPGA) to demonstrate one the first drills I might use with a golfer to develop lower body power in all three planes of movement.


Roy Khoury of Roy Khoury Fitness taking Tim Mitchell through the 2:1 Drill

The drill we went over is called a 2:1 drill. The 2 refers to 2 quick continuous hops, followed by the 1 which refers to 1 controlled descent into a deeper squat. Why I like this drill is you are learning to load and unload the hips 2 times quickly followed by a controlled hold much like seen in the golf swing. While an argument can be made that other drills will ultimately produce more power- this drill is a great starting point to get into plyometrics that is relatively safe, and a great multi-planar warm up movement for a lower body day.

Now, that being said, I always suggest getting a movement evaluation from your local golf fitness instructor to help you refine your strengths and weaknesses because ultimately the goal is to get you where you need to go and for some this drill might be too easy, and others the drill might be too much. For an evaluation you can always contact me or find a local provider through the MyTPI website.

What I do like about the 2:1 drill is that we get to learn how coordinate ankles, knees, and hips in all three planes of motion which is what we do in our golf swing, and we get the hips to quickly load and unload which is something we need as golfers. To view the full video CLICK HERE and for more info check out my newly revamped website at www.roykhouryfitness.com.


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Over the past year or so, I have partnered with my friends at the Athletic Development Lab (www.athleticdevelopmentlab.com) to discussed and educate on training athletes.  Recently we collaborated and came up with a video on Power Development and we filmed my buddy Kenny Nitta  discussed Power.



ADL power from kenneth s nitta on Vimeo.




My buddy Jason Glass did a video with Titleist Performance Institute (TPI), highlighting kettle bell work focusing power production for rotary sports.  I thought it was a great video and wanted to share!