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 unsuitable 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 university basketball govt, the title he presently holds on the College of Kansas. On first look—or the inevitable double take—while you discover out Quartlebaum, aka “Coach Q,” is now 57, you’ll assume to your self he’s discovered the miracle for turning again the clock.
Nevertheless, there isn’t any cutting-edge method 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 whilst he’s pushed previous 50
“I really feel like a younger 57,” Quartlebaum says. “The one factor that ever makes me really feel previous is after 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 storied applications. 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 by Allen Fieldhouse.
And whereas athletically, he could not have the ability to take it to the rim like among the college’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—in the case of aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his position with the group, hitting the gymnasium and consuming proper is greater than only a private ardour. Coach Q sees his health as his accountability with a view to lead by instance.
“I’ve all the time taken the method that what you demand, anticipate, and instill in your athletes should be a mirror picture of you,” he says. “You should 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 faculty basketball.” And in case you’ve scrolled by 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 practice like they did in ther early years if they only put the work in.
“I’m no skilled on what good seems like, however I do imagine that consistency performs an enormous position in attaining the “look” you want to attain,” he says.
Though he seems youthful than the 57 years proven on his beginning certificates, Quartlebaum now possesses the previous 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 a long time in the past as an assistant coach with the Naval Academy. He took what he discovered 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 straightforward 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 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 admire the significance of household and associates.”
Today, Freddie Quartlebaum’s coaching consists of a regular 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, corresponding to a soar rope session, to get the center charge up.
Different wellness parts he’ll add to his routine embody loads of restoration work. He’ll hit the sauna a number of instances per week for a very good sweat. He’ll additionally incorporate some type of myofacial launch a number of instances per week with a view to relieve the previous muscle tissues.
Today, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This includes extra studying and mindfulness strategies, together with meditation.
“I’d 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, nonetheless, 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 Approach
The most important false impression, in accordance with 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 following way of life degeneration that comes from inactivity. Fallacious, he says. As a substitute, constantly being energetic is the important thing to longevity.
“Many people imagine getting old naturally includes a bodily decline and we not really feel or imagine we are able to 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 could 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 properly, weight reduction would possible be on the prime of the listing. So the primary order of enterprise, in accordance 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 obligations to household, work, and social obligations. I’ll pivot and reschedule if wanted.”
For rookies, consulting a doctor after which knowledgeable (and respected) coach through the preliminary phases of your wellness is a good first step. When you get the OK, begin getting aware of workouts and applications. YouTube is a good coaching instrument to be taught from—develop into acquainted with official consultants as you develop your data base.
And simply bear in mind: Don’t’ be discouraged when a “dangerous exercise” pops up. Work commitments, household, you identify will pop up, Q admits this. Though it will seem to be the right 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 gymnasium rat trying to shed some kilos with a view to look much more shredded or about to start out Day of your health journey, Freddie Quartlebaum provides the following tips 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 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 provide options, 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 will must pivot out of your coaching. However placing your wellness on the backburner is not an choice.” - Do: Begin gradual, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing unsuitable a very good stroll and a few mild weight coaching within the preliminary interval. Steadily enhance the space and a few weight and then you definitely’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too laborious on the primary day of figuring out,” he says. “It’s simply the beginning of your wellness journey. The very last thing you need 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 amazing funding in working with a health or efficiency coach,” he says. “The earlier you be taught your manner 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 gymnasium
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 gymnasium 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 weight-reduction plan 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 gymnasium begins to fade, as a result of it would,” 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 prime 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 figuring out
“All the time carry a constructive angle to your wellness journey!” Coach Q concludes with. “It would show you how to keep motivated, dedicated, and constant all through this new chapter of your life.”