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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. ( Self directed workouts tend to fail more than 90% of the time ( 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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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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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.


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Random Thoughts

A couple of weeks ago, I spent some time in San Fransisco working and attending a seminar and had some time to reflect on things. I must say I feel pretty fortunate to be able to have a career that challenges me to learn, grow and want better for myself to better serve my clients.

Scotty, Chuck Taylor, and Team Titleist

Scotty, Chuck Taylor, and Team Titleist

The fact of the matter is, I am a teacher, plain and simple. I teach movement. Part of being a teacher is being student. If I cannot, learn and grow and expand my base how will I ever effectively teach? Part of being a teacher is crafting my expertise and helping a lot of people. That means I bust my ass working with clients and use much of my free to time trying to learn more from others that I look up to.

I am a 35 year old guy, that owns a fitness business dealing with golfers and their ability to compete pain free and excel at what they do. I do not sell sessions or packages, instead I sell my knowledge. I hold a college degree, and multiple advanced certifications and many many hours of continuing education that probably costs more than my college degree didi at this point- and I am not stopping. I want my studio to be a hub for education, so I have hosted seminars and am working on my own classes and seminars as well. I have dedicated the last 15 years of my life to get me to where I am today- and I am still growing and changed and understand that the more I know, really the more I have to learn. I started a business with the mindset of helping my community better themselves through movement to enhance their lives and their sport.

It’s a very fun, rewarding profession and I feel fortunate to be able to do what I do in this day and age. I help people move better so they can feel better and live life to the best of their ability. I just happen to like the game of golf and really enjoy working with golfers because I find for the most part, they put in the effort to want to listen, learn and put into action what I am teaching them.

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Functional Strength

Turkish Get Ups
Turkish Get Ups

Roy Khoury working with a juniors group class teaching get-ups

How do I obtain Functional Strength?

Do you strength train? I hope so. Strength is needed when building power especially for the golf swing.  If you aren’t lifting to improve your Functional Strength you might be strong but you aren’t going to optimize what you got.

What do I mean by that?
Functional strength- to me- means a couple of things:

  • Can you maintain a good spine position through your lifts?

I call it working on your “spinal hygiene”. Strength, and energy transference are highly dependent on you keeping a good spine through your sub maximal lifts. If not you will get stronger but it will be through cheating.

  • Do you train strength through all planes of motion?

The human body can move forward/backward, side to side, and in rotation. If you are an athlete, managing your body in balance and strength through all these ranges of motion becomes important. Depending on your sport, some planes of motion can be more important than other but guess what functional strength takes this into consideration.

  • Is your body in balance with strength?

To check balance of strength, one assessments I might start with is from the Titleist Performance Institute ( This test looks at the athlete’s ability to demonstrate strength, speed and power for golf (and all rotary sports really). We have metrics that allow us (TPI Certified) to know if you are in balance with upper body, lower body and core strength and power.

If have any questions, or would like to schedule your appointment, feel free to reach out!

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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 ( 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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2:1 Drill for Power

My friends over at the Southern California Golf Association ( 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


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In this photo Roy Khoury shows a local Southern California section PGA (SCPGA) instructor an assessment for mobility to check body swing connection Roy_Khoury_Fitness

In this photo Roy Khoury shows a local Southern California section PGA (SCPGA) instructor an assessment for mobility to check body swing connection Roy_Khoury_Fitness

If you had a rusty hinge that was getting tougher and tougher to move but you needed to use it on a regular basis would you…

A) Re-align the hinge and oil it so it would work smoothly
B) Apply more pressure to get it moving
C) Ignore it altogether and don’t use it

I hope you answered A) Re-align the hinge and oil it so it worked smoothly.

So what does a rusty does a hinge have to do with golf or fitness?  Let’s think about joint pain and flexibility.  I wish the answer to joint pain and movement for the body was as easy as spraying a little WD-40 on it, but its not.

Many people live with joint pain.  Doctor’s tell us it’s bone on bone pain, degenerative joint disease or arthritis.  Live with it, take some Advil or Tylenol when it flares up, etc then when the time comes we will replace it. I disagree, surgery is always a last option only.
As someone that specializes in optimizing movement, I see a lot of people choose and live with B) Apply more pressure to get it moving.  People just tough it out and power through whatever they need to do, aggravating the injury and not doing anything to change what may be causing it.
I also see a lot of C) Ignore it altogether and don’t use it. I refer to it as couch therapy; rather than try to find a better way people sometimes decrease movement, avoiding whatever irritates it.  Instead of running they use the elliptical, when that hurts they go to the bike, when that hurts they go to the pool or get to a point of not moving at all and just lay on the couch medicate themselves.
So you may be thinking, my joints hurt, how do I improve my situation? Mobility training.  The best advice I can give people is not the easiest but with consistency it works and it gets better. When the body is allowed to heal itself it will, we just have to give it the right signals.
Here’s an example: say you have knee pain and there is discomfort bending your knee, my solution is:
1) Foam Roll- Sometimes surrounding muscles are too tense to allow for good movement of a joint.  Foam rolling helps to break up any adhesions or scar tissue that may be impeding movement.
*Click here to purchase a quality foam roller- I suggest the 3 ft long, 6 inch round roller for general use, or the 1 ft long, 6 inch round roller for travel

2) Stretch- Now that the muscle has been worked on and some tight tissue has been loosened up, stretch the muscles to allow for increased movement
3) Activate- Last thing to do movement wise is to use the muscles!  You can start with non-weight bearing movements then progress up to standing movements and weighted exercises as the joint becomes more stable and strength is gained through a greater range of motion.

Beyond mobility training some other things to incorporate are:

1) Hydration- Most people do not drink enough water.  We all know what beef jerky is right? DEHYDRATED MEAT, that being said you don’t want beef jerky for your muscles do you?  Poor hydration causes the muscles to restrict movement which ultimately will affect joint movement.  It’s so simple but such a common problem.

2) Fats- You may consider supplementing with Omega-3 fatty acids (fish oils, flax seed oil, etc).  Omega-3’s help to decrease inflammation in the body which will help with joint mobility.  The western diet is typically low in Omega 3’s.  Try supplementing 1 quality Omega 3 capsule with each meal and see if that doesn’t help improve your mobility.

3) Decrease grains and dairy products- Many people (whether the know it or not) are intolerant to gluten (grains) and lactose (dairy).  Although the media says these are healthy things for us you may need a little break from them.  Try eliminating 1 of them from your diet for 2-3 weeks then re-introduce it.  If you symptoms decreased while you were off that product, then return after adding the product back into your diet you may be intolerant to that product and without knowing aggravating you.
*Check out Dangerous Grains for more info on Gluten intolerance.