In case you’re counting on a easy eyeball take a look at to find out the age of Freddie Quartlebaum, likelihood is, you’re going to guess improper 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 57, you’ll suppose to your self he’s discovered the miracle for turning again the clock.
Nonetheless, there isn’t a cutting-edge method within the chiseled quinquagenarian’s abs sculpting arsenal. For probably the most half, Quartlebaum depends on old-school coaching and diet, together with the constant motivation to skip complacency and preserve pushing ahead at the same time as he’s pushed previous 50
“I really feel like a younger 57,” Quartlebaum says. “The one factor that ever makes me really feel outdated is once I search consolation or disengage from making an attempt new issues.”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 vital storied applications. Now in his 11th season as a member of the KU teaching workers, sports activities an athletic look extra imposing than the handfuls of Jayhawks gamers who’ve walked by way of Allen Fieldhouse.
And whereas athletically, he might not be capable of 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—relating to aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his position with the staff, hitting the health club and consuming proper is greater than only a private ardour. Coach Q sees his health as his duty as a way to lead by instance.
“I’ve all the time taken the strategy that what you demand, anticipate, and instill in your athletes have to be a mirror picture of you,” he says. “You have to be the billboard of what you’re 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 verify. 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 optimistic mindset and angle an hour earlier than I choose up any coaching tools” he says. “A optimistic angle is certainly linked to wellness coaching.”
That is How Fred Shreds
This previous spring Males’s Well being labeled Quartlebaum “probably the most jacked coach in school basketball.” And should you’ve scrolled by way of 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 straightforward 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 skilled on what excellent seems to be like, however I do imagine that consistency performs an enormous position in attaining the “look” you want to attain,” he says.
Though he seems to be youthful than the 57 years proven on his start certificates, Quartlebaum now possesses the outdated man energy. 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 perfect with self-discipline and stability in my early years of my career. Over time, I noticed to be extra current, conscious, 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 actually respect the significance of household and pals.”
Lately, Freddie Quartlebaum’s coaching consists of an ordinary 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, similar to a leap rope session, to get the guts fee up.
Different wellness parts he’ll add to his routine embody loads of restoration work. He’ll hit the sauna a number of occasions every week for a superb sweat. He’ll additionally incorporate some type of myofacial launch a number of occasions every week as a way to relieve the outdated muscle groups.
Lately, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This entails extra studying and mindfulness strategies, together with meditation.
“I’d align myself with the time period balanced, then obsessed,” Coach Q says. “The stability strategy 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 conscious 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 response to Coach Q, is that it’s acceptable for older adults to succumb to the getting old course of. And with that, it’s straightforward to just accept the next way of life degeneration that comes from inactivity. Flawed, he says. As an alternative, constantly being energetic is the important thing to longevity.
“Many people imagine getting old naturally entails a bodily decline and we not really feel or imagine we will proceed to construct muscle, energy, and confidence to push ahead in taking that subsequent step in our journey,” Coach Q says. “Though some individuals’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 targets 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 growing as effectively, weight reduction would doubtless be on the high of the checklist. So the primary order of enterprise, in response to 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 an expert (and respected) coach through the preliminary phases of your wellness is a superb first step. When you get the OK, begin getting acquainted with workout routines and applications. YouTube is a superb coaching device to study from—turn out to be acquainted with professional specialists as you develop your data base.
And simply keep in mind: Don’t’ be discouraged when a “dangerous exercise” pops up. Work commitments, household, you identify will pop up, Q admits this. Though this may appear to be 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, stay 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 health club rat seeking to shed some kilos as a way to look much more shredded or about to begin Day of your health journey, Freddie Quartlebaum gives the following pointers so as preserve your expectations in verify yr spherical and keep motivated all through the method.
- Do: Seek the advice of with a medical skilled earlier than going all in.
“It’s helpful to debate your wellness journey along with your physician,” Freddie Quartlebaum says. “They can’t solely share suggestions and supply options, however an examination is nice place to begin 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 will have to pivot out of your coaching. However placing your wellness on the backburner is not an possibility.” - Do: Begin sluggish, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing improper a superb stroll and a few mild weight coaching within the preliminary interval. Steadily improve the gap and a few weight and then you definitely’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too onerous 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 harm so quickly.” - Do: Rent/seek the advice of with a coach or health skilled
“It’s completely an ideal funding in working with a health or efficiency coach,” he says. “The earlier you study your means round a weightroom and are acquainted with a expert-based program, the earlier you can begin seeing outcomes.” - Don’t: Be intimidated by others within the health club
Regardless of the place you’re in your health journey, don’t ever fall into the dangerous behavior of evaluating your self to different health club 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 all the time be on you.” - Do: Pay nearer consideration to your food regimen habits
“Don’t neglect this key part of your wellness,” he says. “It might be helpful to seek the advice of with a nutritionist for private steerage.” - Don’t: Surrender. Ever
“Don’t cease your wellness journey the primary time your motivation to indicate up on the health club begins to fade, as a result of it can,” Coach Q says. “It occurs to all of us, however the secret’s to maintain exhibiting up. Keep it up!” - Do: Keep constant
“Your well being ought to now be a high precedence for the remainder of your life,” Freddie Quartlebaum says. “Make wellness part of your each day routine.” - Don’t: Cease having fun with the method of understanding
“At all times convey a optimistic angle to your wellness journey!” Coach Q concludes with. “It should enable you to keep motivated, dedicated, and constant all through this new chapter of your life.”