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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

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Coaches Convention WrapUp

As I look back on my first Texas High School Coaches Association Convention and Coaching School in San Antonio last week, many highlights come to mind.

The main one is seeing many of the best High School Football Coaches in the country all in one location. I read somewhere that more than 12,000 registered to attend, and sometimes it seemed like they were all packed into one aisle.

Seriously, there is no doubt that Texas high school football prides itself on being the best, and much of the credit goes to the high level of coaching. It was an honor to rub shoulders with them.

* * *
Running into the University of Texas head strength coach, Jeff "Mad Dog" Madden, and visiting for a few minutes was a kick. (I wouldn't want to literally run into him, he's a lot bigger than me, and most people.) The chance meeting gave me a flashback.

I first met "Mad Dog" when I was a high school coach and he was an assistant strength coach at Rice University, some 20 years ago. We have met in competition many times since then, both when I was at K-State and at A&M, and I count him as a friend. The thing that impressed me back then, when I was at a little high school and he was already on a fast track in major-college football, was how gracious he was. He has always remained that way to me throughout the years.

* * *
One thing you expect at a convention is a lot of networking, better known as schmoozing. Running into all sorts of people. Exchanging business cards. Talking football.

An example that was a special treat for me was chatting with Nolan Cromwell, the new offensive coordinator at A&M. I watched him play when he was all-state as the "Ransom Rambler" in high school in Ransom, Kansas. He went on to star as an option quarterback at the University of Kansas and as an all-Pro safety for the Los Angeles Rams.

Cromwell was a pretty fair 400-meter hurdler, too. the only thing that stood between him and participating in the Olympics was a football knee injury. We hadn't visited since he was with the Seattle Seahawks and they drafted a receiver from K-State a few years back.

Nolan actually lived in my hometown of Kensington, Kansas when he was a small boy. While there aren't many places smaller than Kensington, which I pointed out before is about 1/40th the size of the THSCA membership. But the Cromwell family moved someplace even smaller -- Ransom, pop. around 340.

* * *
Somewhat surprising to me, because I really hadn't anticipated it, I discovered many connections with people who know other people from my past. It just shows that if you do something long enough, the connections grow exponentially.

I spoke with many high school coaches of players I coached in college, with friends of players I've coached,
former KSU Wildcat and A&M Aggie players -- the connections were amazing. Hopefully, I will be able to assist some of these newfound friends through my strength and conditioning consulting and clinic business, since they know people who know my work.

* * *
Another outstanding experience was running across coach Jackie Sherrill. Like me, he has entered into a new business venture too. He and I met and spent some time together when I was at A&M, where he visits frequently. He has a very promising business going with GameOn nutritional supplements that include some quality recovery drinks and supplemental snack bars.

* * *
Again, no other state has a convention that rivals the THSCA's. I enjoyed my first experience with it immensely, and, who knows, it may become an a mainstay on my annual calendar. I can rest assured that it will always be a quality event.

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!