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THE COLE HARD TRUTH

Launching "Ever Stronger"

After 24 years in coaching, 18 as a collegiate head strength coach, I have launched my twofold "Ever Stronger!" consulting - personal workout programs, and clinics for school S&C programs. MORE

A football high: out-physical the opponent

Our six-man team, in its first two games, brought back memories of dominating wins over big powers in college football by demonstrating how an off-season strength and conditioning program pays off. Never mind it wasn't Nebraska or Texas; satisfaction still runs high over a job well done Feb-to-Aug leading to success in the fall. HERE'S HOW

Scant Equipment, Big-Time Workout for Kids

Details of the makeshift equipment and big-time football workout regimen, out behind a church....TUGGING STARTS HERE

You don't need fancy

A dozen youngsters, 11-18, a football/soccer field behind Steep Hollow Baptist Church, rigorous workouts. Not impressive. But the workouts are.....READ WHY

Please send questions, suggestions, or comments to WEBATT@coachrodcole.com

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Bio

Coach Rod Cole's Personal History

3219 Innsbruck Circle
College Station, TX 77845
979-224-2747

Professional Experience (Master Strength Coach)

Director of Football Strength and Performance, Texas A&M University

Strength and Conditioning Director, Kansas State University

Strength and Conditioning Coach/Assistant Football Coach, Dodge City (Kan.) Community College

Strength and Conditioning Instructor/Coach, Mulvane Jr-Sr High School (Kan.)

Highlight Experiences:

At Texas A&M - In charge of all conditioning initiatives for approximately 140 football players.

Helped raise $25,000 for a facility enhancement project.

Organized and emceed a "Night of Champions" with over a thousand in attendance.

Emceed a Brazos Valley Fellowship of Christian athletes fund-raising banquet.

Spoke at several local and area Felowship of Christian Athletes and church events.

At Kansas State - In charge of all strength and conditioning activities for the athletic department - approximately 450 student-athletes.

Helped secure a $60,000 endowed gift for facilities.

Raised approximately $75,000 through the PowerCats Association.

Spoke for numerous events: CatBacker meetings, Alumni gatherings, Professional meetings, Fellowship of Christian Athletes' events, Banquets, Churches, Graduations, School programs, etc.

Started a community "Boys Boot Camp" program for basketball/wrestling in the winter and baseball/football in the summer.

Started a foundation and organized a Christian school/Homeschool jr. high/high school football program.

DODGE CITY COMMUNITY COLLEGE -

Supervised strength and conditioning activities for all sports with the help of student assistants.

Solicited donation of materials and built platforms and racks.

Instructed "General Physical Development" classes

Started an FCA Huddle and was active in the Boot Hill adult FCA chapter.

Spoke for several churches, schools, and FCA events.

MULVANE JUNIOR/SENIOR HIGH SCHOOL

Taught English, Health, and Strength Training over six years' time.

Coached football, basketball, track, and powerlifting. Won a powerlifting team state championship.

Started junior high and high school FCA huddles.

Served a summer internship with FCA in my master's program with then-state director "Bones" Nay.

Solicited sponsors and helped organize a fund-raising golf tournament for FCA.

Completed a school-year internship with Mulvane USD 263 under then-athletic director Tony Reddick.

Scheduled officials, supervised events, and gained experience managing budgets.

Spoke for many church and FCA events.

BETHANY COLLEGE

Worked 2 years as student sports information director.

Worked 3 years as a residence hall assistant.

Spent 3 years on the FCA Leadership Board.

Spoke at numerous churches and schools.

EDUCATION

1988 Masters of Education in Sports Administration - Wichita State University, Wichita, Kansas

1984 Bachelor of Arts in Health and Physical Education - Bethany College, Lindsborg, Kansas

ATHLETICS

Four years football at Bethany College - All-Conference, Team Captain, leading tackler
Four years track and field at Bethany College - Participated in hammer and discus throws

CERTIFICATIONS

2004 MASTER STRENGTH COACH recognition by the CSCCa (12 years experience required)

2001 Strength & Conditioning Coach Certified (SCCC) by the CSCCa

1998 Poliquin Strength Coaching Theory Certification

1990 USA-Weightlifting Federation "Club Coach" Certification

1988 Bulgaria-Soviet Union Strength & Conditioning Study Tour Graduate

1985 Certified Strength & Conditioning Specialist (CSCS) by the NSCA

PROFESSIONAL ACCOMPLISHMENTS

1998 NATIONAL STRENGTH COACH OF THE YEAR- Pro Football Strength Coaches Society
1997 NSCA Big XII Conference Strength & Conditioning Professional of the Year
1999 NSCA Big XII Conference Strength & Conditioning Professional of the Year

Contributed to 13 football bowl appearances in 15 years of major college experience (132-54-1 record)
Contributed to four Big XII North Division Titles

Contributed to a 2003 Big XII Football Championship

Have coached 49 NFL draftees and numerous undrafted free agents who have gone on to make NFL rosters:

First Round: Terence Newman, DB (2003); Chris Canty, DB (1997)

Second Round: Terry Pierce, LB (2003); John McGraw, DB (2002); Quincy Morgan, WR (2001);

Darren Howard, DL (2000); Todd Weiner, OL (1998); Kevin Lockett, WR (1997);

Barrett Brooks, OL (1995); Thomas Randoph, DB (1994); Jordy Nelson, WR (2008);

Martellus Bennett, WR (2008)

Third Round: Yamon Figurs, WR (2007); Ben Leber, LB (2002); Shad Meier, TE (2001);

Mark Simoneau, LB (2000); Damion McIntosh, OL (2000);

Martin Gramatica, K (1999); Andre Coleman, WR/KR (1994)

Fourth Round: Darren Sproles, RB (2005); Monty Beisel, DE/LB (2001); Chad May, QB (1995);

Cody Wallace, OL (2008); Red Bryant, DL (2008)

Fifth Round: Melvin Williams, DE (2003); Mario Fatafehi, DT (2001); Jarrod Cooper, DB (2001);

Jerametrius Butler, DB (2001); Lamar Chapman, DB (2000)

Sixth Round: Thomas Clayton, RB (2007); Jeromey Clary, OL (2006); Nick Leckey, OL (2004);

Demarcus Faggins, DB (2002); Josh Scobey, RB (2002); Frank Murphy, RB/WR (2000);

Jeff Kelly, LB (1999); Chris Harrington, DL (2008)

Seventh Round: Zach Diles, LB (2007); Rashad Washington, DB (2004); Taco Wallace, WR (2003);

Aaron Lockett, WR (2002), Rock Cartwright, RB (2002); Ryan Young, OL (1999);

Michael Bishop, QB (1999); Justin Swift, TE (1999); Darnell McDonald, TE (1999);

Rob Jackson, DL (2008); Corey Clark, OL (2008)

Notable Free Agents:

Ryan Lilja, OL; Kendyl Jacox, OL; Quentin Neujahr, OL; Matt Martin, OL;

Andy Eby, OL; David Allen, RB/KR; Dyshod Carter, DB; Jason Johnson,OL

PERSONAL

Married to Stacey, have seven children - Aubrey, Kade, Kressyn, Shadd, Zane, Delaney, and Charlsey
Members of the Fellowship of Christian Athletes and attend First Baptist Church - Bryan, TX
Speak for numerous Christian and civic groups
Named one of Manhattan Mercury's "Most Admired People" in Manhattan, KS for 1997

REFERENCES

Bill Snyder, Kansas State University Jerry Palmieri, New York Football Giants

Head Football Coach (retired) 785/532-5878 Head Strength Coach - 201/835-0177

Sheahon Zenger, Illinois State University "Bones" Nay, Hutchinson , Kansas

Athletic Director- 309/824-1018 Long-time Coach/AD- 620/665-9766

Ted Kessinger, Bethany College Jim Epps, Kansas State University

Head Football Coach (retired) 785/787-0649 Sr. Assoc. AD- 785/532-7954

Current and Former Head Football Coaches I have worked with:

Bobby Stoops, Oklahoma Ron Prince, Kansas State

Mike Stoops, Arizona Dennis Franchione, Texas A&M, Alabama, TCU, N. Mexico

Mark Mangino, Kansas Dana Dimel, Houston and Wyoming

Bret Bielema, Wisconsin Phil Bennett, Southern Methodist

Jim Leavitt, South Florida Gary Darnell, Western Michigan

THE TURKISH GET UP IS AN ASSESSMENT TOOL FOR FITNESS & WORKOUTS.

To add a new wrinkle for your workouts, I'd like to give you a quick and easy self- assessment. You don't need a workout gym for this, or a weight room. Just a little corner of any room, a book, and a few minutes of your time. You don't even have to put on workout clothes.

First position to start the Get Up exercise

Standing up to complete the Get Up drill

The photos with this article show my son Kade, who is 15, performing a Turkish Get Up with a 30-pound dumbbell. He has three years left to prepare for college, where he wants to play football or baseball, or possibly both. He did this demonstration when I consulted with a small college recently. (By the way, photo credits go Kade's sister, Kressyn, who is 13 Head shot of Kressyn the photographer and loves photography. This is Kressyn.)

Just follow these instructions carefully. A few minutes later you'll know all you need to know about your balance, coordination, flexibility, shoulder strength, and even your core strength.

Grab your Webster's Dictionary from the bookshelf, or any hardback book about that size.
Go to an open space in your house.
Hold the dictionary in one hand at arm's length while lying flat on your back on the floor.
Now, get up! And get up this way:

Keep the arm with the dictionary locked out.
Hold the book overhead as you work your way to a standing position.

Do this, then come back and read the rest....

* * *

OK, how'd you do? You've just performed an exercise called the "Get Up," or, more specifically, the "Turkish Get Up."

Many strength coaches or personal trainers would have given you significantly more instructions on how to get up. I refrained, because I like the problem-solving dimension of the drill. I feel it is important for you figure it out.

Had I been coaching you, I would have helped you along with tips whenever you struggled. For the most part, though, this drill can be figured out with a little persistence and practice.

I have used this drill many years as an assessment. It works not only for the average person, but for athletes. Big athletes, not so big athletes; elite athletes, average to middlin' athletes; all athletes. It's especially effective when they are just coming into a program, as a freshman or a transfer.

After administering five minutes of Turkish Get Ups, I can look at a group of newbies and tell who is the most flexible and coordinated, who has the best core strength, and who has the best shoulder strength and flexibility.

All from lifting a book with one hand. (Well, not quite. College athletes would perform Turkish Get Ups with a dumbbell, something between 30 and 60 pounds, not a dictionary.)

The mental side of the equation is always interesting, too. Some individuals take to new things and catch on quickly, while others fight it, complain, and are quick to give up. It's amazing what a few minutes of work can tell a coach.

If the Turkish Get Up with Noah Webster's masterpiece seemed fairly easy with your dominant hand:

Try it again with your other hand.

And then again with two hands on the book.

After that you are ready to try it again one-handed with the opposite hand not touching the floor as you get up! (That's the way my wife, Stacey, did it the first time she tried it.)

After all that, graduate upward. Make all the lifts all again with a 10-pound dumbbell or weight plate, and then continue working up in weight.

Special note to young athletes: If you are a scholastic athlete and aspire to compete in college, when you can do the Turkish Get Up with a 50- or 60-pound dumbbell, you might be ready. Keep practicing just in case.

In working with college athletes, our staff would revisit the Turkish Get Up every so often in workouts. That way we could measure the overall improvement that our program was giving us in functional movements.

I recommend this exercise once a week or so, just to see if it is getting easier as time goes on. If it's not getting easier, you may want to rethink your program.

At that point, I'd be pleased to help you do that.

The Turkish Get Up is just one minute tool in my kit of various methods as I work with athletic programs, and I thought you might enjoy giving it a try.

If you'd like some consulting for your personal workouts, just send me an email, webatt@coachrodcole.com and we'll set something up. Consulting can take place by telephone, by email, or in person.

My workout tool kit has a lot more tools to help you reach your goals, too. Let's work together on the central theme: Ever Stronger!