In case you’re counting on a easy eyeball check to find out the age of Freddie Quartlebaum, chances are high, you’re going to guess flawed each single time.
He’s 6’2, 220 kilos, carrying 9% physique fats and with an higher physique constructed extra like an All-Professional linebacker than a school basketball government, the title he presently holds on the College of Kansas. On first look—or the inevitable double take—whenever you discover out Quartlebaum, aka “Coach Q,” is now 56, you’ll suppose to your self he’s discovered the miracle for turning again the clock.
Nonetheless, there is no such thing as a cutting-edge system within the chiseled quinquagenarian’s abs sculpting arsenal. For essentially the most half, Quartlebaum depends on old-school coaching and vitamin, together with the constant motivation to skip complacency and maintain pushing ahead at the same time as he’s pushed previous 50
“I really feel like a younger 56,” Quartlebaum says. “The one factor that ever makes me really feel previous is after I search consolation or disengage from attempting new issues.”
Fortunately for Freddie Quartlebaum, his job as director of basketball operations permits him to encompass himself with some most elite athletes at one of the storied packages. Now in his 11th season as a member of the KU teaching employees, sports activities an athletic look extra imposing than the handfuls of Jayhawks gamers who’ve walked via Allen Fieldhouse.
And whereas athletically, he might not have the ability to take it to the rim like a number of the faculty’s All-America basketball stars he’s labored with—names like Frank Mason, Devonte Graham, Andrew Wiggins, Perry Ellis, Devon Dotson, Ochai Agbaji, Udoka Azubuike, and present senior, Hunter Dickinson—on the subject of aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his position with the staff, hitting the fitness center and consuming proper is greater than only a private ardour. Coach Q sees his health as his duty in an effort to lead by instance.
“I’ve at all times taken the method that what you demand, count on, and instill in your athletes have to be a mirror picture of you,” he says. “You have to be the billboard of what you might be asking of your athletes.”
Now, Coach Q isn’t nearly motivating his Jayhawks, who start their season on Nov. 4 in opposition to Howard after which Nov. 8 in opposition to perennial powerhouse North Carolina. He’s all in on serving to inspire others on the verge of fifty—or 60 or older—to get their wellness in examine. Step one, the coach says, isn’t simply the exercise or newest coaching development, it’s about staying constant each bodily and mentally.
“My response is the exercise routine begins with a constructive mindset and angle an hour earlier than I choose up any coaching gear” he says. “A constructive angle is certainly related to wellness coaching.”
That is How Fred Shreds
This previous spring Males’s Well being labeled Quartlebaum “essentially the most jacked coach in school basketball.” And for those who’ve scrolled via Coach Q’s social media—the place he’s oftentimes confirmed off not solely his impeccable six-pack—it’s fairly clear the title suits. His motivating posts additionally share how simple it may be for many 50-somethings to nonetheless prepare like they did in ther early years if they only put the work in.
“I’m no professional on what good appears to be like like, however I do consider that consistency performs an enormous position in reaching the “look” you want to attain,” he says.
Though he appears to be like youthful than the 56 years proven on his delivery certificates, Quartlebaum now possesses the previous man power. He nonetheless deadlifts over 400 kilos for reps. Once more, it involves military-style self-discipline and consistency. It’s one thing he picked up greater than three many years in the past as an assistant coach with the Naval Academy. He took what he realized there to his different teaching stints at North Carolina, Notre Dame, and St. John’s earlier than touchdown with the Jayhawks in 2013.
Whereas health stays a ardour, Coach Q makes an effort crossing self-discipline with obsession. It’s a simple impediment to get trapped by. It’s one he hopes these beginning out can keep away from throughout their health journey.
“I used to be not the most effective with self-discipline and stability in my early years of my occupation. Over time, I spotted to be extra current, aware, and productive, I wanted to dive deeper into the significance of getting extra of a balanced way of life. I started to take a step again and really recognize the significance of household and pals.”
As of late, Freddie Quartlebaum’s coaching consists of a typical push-pull exercise. Twice weekly, he’ll hit chest and triceps, again and biceps, then legs, whereas taking one relaxation day. He’ll additionally throw in some conditioning work, equivalent to a soar rope session, to get the center price up.
Different wellness parts he’ll add to his routine embrace loads of restoration work. He’ll hit the sauna a number of occasions per week for an excellent sweat. He’ll additionally incorporate some type of myofacial launch a number of occasions per week in an effort to relieve the previous muscle groups.
As of late, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This entails extra studying and mindfulness strategies, together with meditation.
“I might align myself with the time period balanced, then obsessed,” Coach Q says. “The stability method permits for dedication and self-discipline whereas additionally prioritizing psychological well being, household, and social connections. Any type of obsession can doubtlessly result in burnout and stress. Having stability, nevertheless, retains me aware of my relationship with health and well being and contributes positively to my total high quality of life.”
Getting Began the Coach Q Method
The most important false impression, in keeping with Coach Q, is that it’s acceptable for older adults to succumb to the ageing course of. And with that, it’s simple to just accept the next way of life degeneration that comes from inactivity. Improper, he says. As an alternative, persistently being lively is the important thing to longevity.
“Many people consider ageing naturally entails a bodily decline and we now not really feel or consider we will proceed to construct muscle, power, and confidence to push ahead in taking that subsequent step in our journey,” Coach Q says. “Though some folks’s conditions could also be totally different, there’s by no means a necessity to just accept letting your well being go.”
Freddie Quartlebaum’s health has been a private lifetime dedication. However for a lot of adults, particularly these being launched to the approach to life, their objectives might not align with acquiring sub-10% physique fats. With greater than 40% of these over 50 affected by weight problems, and coronary heart illness rising as effectively, weight reduction would possible be on the prime of the checklist. So the primary order of enterprise, in keeping with Coach Q, is to have a plan of assault.
“I’m a planner. I schedule my coaching routine within the mornings to keep away from conflicts,” he says. “By incorporating a morning exercise, I can prioritize my well being and health with out compromising my tasks to household, work, and social obligations. I’ll pivot and reschedule if wanted.”
For learners, consulting a doctor after which knowledgeable (and respected) coach through the preliminary levels of your wellness is a superb first step. When you get the OK, begin getting aware of workouts and packages. YouTube is a superb coaching device to be taught from—turn into acquainted with reputable specialists as you develop your information base.
And simply keep in mind: Don’t’ be discouraged when a “dangerous exercise” pops up. Work commitments, household, you title will pop up, Q admits this. Though this may look like the proper time to “take a break” don’t for the behavior of skipping. A lower than stellar exercise is healthier than no exercise 100% of the time.
“Be ready for the lengthy recreation, and have the mindset that it’s a journey,” Coach Q says. “Have enjoyable along with your course of, dwell in your course of and revel in what you’re changing into of your self.”
Freddie Quartlebaum Shares His Do’s & Don’ts for Coaching over 50
Whether or not you’re a seasoned fitness center rat seeking to shed some kilos in an effort to look much more shredded or about to begin Day of your health journey, Freddie Quartlebaum presents the following pointers so as maintain your expectations in examine 12 months spherical and keep motivated all through the method.
- Do: Seek the advice of with a medical professional earlier than going all in.
“It’s useful to debate your wellness journey along with your physician,” Freddie Quartlebaum says. “They can’t solely share suggestions and provide ideas, however an examination is nice start line to establish areas of your strengths or limitations.” - Don’t: Put delay working in your well being any longer
“It’s time to stay to your wellness appointment,” Coach Q says. “There will probably be some days in which you’ll must pivot out of your coaching. However placing your wellness on the backburner is now not an possibility.” - Do: Begin gradual, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing flawed an excellent stroll and a few mild weight coaching within the preliminary interval. Steadily improve the gap and a few weight and you then’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too exhausting on the primary day of understanding,” he says. “It’s simply the beginning of your wellness journey. The very last thing you wish to do is do one thing to trigger damage so quickly.” - Do: Rent/seek the advice of with a coach or health skilled
“It’s completely an important funding in working with a health or efficiency coach,” he says. “The earlier you be taught your method round a weightroom and are aware of a expert-based program, the earlier you can begin seeing outcomes.” - Don’t: Be intimidated by others within the fitness center
Regardless of the place you might be in your health journey, don’t ever fall into the dangerous behavior of evaluating your self to different fitness center members,” Coach Q says. “Everybody’s wellness journey is totally different, particularly members who’ve been on their health journey for an extended interval. Your focus ought to at all times be on you.” - Do: Pay nearer consideration to your food regimen habits
“Don’t neglect this key element of your wellness,” he says. “It might be useful to seek the advice of with a nutritionist for private steering.” - Don’t: Surrender. Ever
“Don’t cease your wellness journey the primary time your motivation to point out up on the fitness center begins to fade, as a result of it would,” Coach Q says. “It occurs to all of us, however the bottom line is to maintain displaying up. Keep it up!” - Do: Keep constant
“Your well being ought to now be a prime precedence for the remainder of your life,” Freddie Quartlebaum says. “Make wellness part of your day by day routine.” - Don’t: Cease having fun with the method of understanding
“At all times convey a constructive angle to your wellness journey!” Coach Q concludes with. “It should enable you keep motivated, dedicated, and constant all through this new chapter of your life.”
