If you happen to’re counting on a easy eyeball check to find out the age of Freddie Quartlebaum, chances are high, you’re going to guess fallacious each single time.
He’s 6’2, 200 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 at present 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 assume to your self he’s discovered the miracle for turning again the clock.
Nevertheless, 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 diet, together with the constant motivation to skip complacency and preserve 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 “The one factor that ever makes me really feel outdated is once I search consolation or disengage from making an attempt new issues.”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 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 way of Allen Fieldhouse.
And whereas athletically, he could not be capable 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 function with the workforce, hitting the fitness center and consuming proper is greater than only a private ardour. Coach Q sees his health as his duty with a purpose to lead by instance.
“I’ve at all times taken the strategy 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 towards Howard after which Nov. 8 towards perennial powerhouse North Carolina. He’s all in on serving to encourage 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 optimistic mindset and perspective an hour earlier than I choose up any coaching tools” he says. “A optimistic perspective 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 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 matches. 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 skilled on what excellent appears like, however I do imagine that consistency performs an enormous function in attaining the “look” you want to attain,” he says.
Though he appears youthful than the 57 years proven on his delivery 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 a long time 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 very best with self-discipline and stability in my early years of my career. Over time, I spotted 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 buddies.”
Nowadays, 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 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 instances every week for a superb sweat. He’ll additionally incorporate some type of myofacial launch a number of instances every week with a purpose to relieve the outdated muscle tissues.
Nowadays, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This includes extra studying and mindfulness methods, together with meditation.
“I might 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 general high quality of life.”
Getting Began the Coach Q Method
The most important false impression, in line 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 a substitute, constantly being energetic is the important thing to longevity.
“Many people imagine ageing 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 folks’s conditions could also be completely 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 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 probably be on the high of the record. So the primary order of enterprise, in line 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 novices, consulting a doctor after which knowledgeable (and respected) coach throughout the preliminary levels of your wellness is a good first step. When you get the OK, begin getting accustomed to workout routines and applications. YouTube is a good coaching device to study from—grow to be acquainted with authentic consultants as you develop your data base.
And simply bear in mind: Don’t’ be discouraged when a “unhealthy exercise” pops up. Work commitments, household, you title will pop up, Q admits this. Though this can seem to be the right time to “take a break” don’t for the behavior of skipping. A lower than stellar exercise is best than no exercise 100% of the time.
“Be ready for the lengthy sport, and have the mindset that it’s a journey,” Coach Q says. “Have enjoyable together with your course of, reside in your course of and luxuriate 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 with a purpose to look much more shredded or about to begin Day of your health journey, Freddie Quartlebaum affords the following tips so as preserve 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 together with your physician,” Freddie Quartlebaum says. “They can’t solely share suggestions and supply strategies, 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 not an possibility.” - Do: Begin gradual, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing fallacious 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 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 a terrific funding in working with a health or efficiency coach,” he says. “The earlier you study your manner round a weightroom and are accustomed to 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 unhealthy behavior of evaluating your self to different fitness center members,” Coach Q says. “Everybody’s wellness journey is completely 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 weight loss program habits
“Don’t neglect this key element of your wellness,” he says. “It might be helpful to seek the advice of with a nutritionist for private steering.” - Don’t: Hand over. 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’ll,” Coach Q says. “It occurs to all of us, however the secret’s to maintain displaying 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
“All the time carry a optimistic perspective to your wellness journey!” Coach Q concludes with. “It’ll assist you keep motivated, dedicated, and constant all through this new chapter of your life.”
