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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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Testimonials

"Rod Cole was a great contributor to the success of our football program at Kansas State University. He has a tremendous knowledge of the science of mobility, agility, strength and conditioning development and the teaching and motivational skills to enhance the growth of young student-athletes in these areas. And above all, Rod is an ethical, caring, passionate person and teacher.

--Bill Snyder, ret. Head Football Coach, Kansas State University
Governor-appointed Chairman of Kansas Mentors

"If you are looking for someone to help your strength and conditioning - both in season and out - Rod Cole is your man. He recently visited with our staff and provided great knowledge and lots of outstanding ideas."

--Jimmie Keeling, Head Football Coach
Hardin-Simmons University Cowboys (1990-Present)

[NOTE: Hardin-Simmons bills itself "The Winningest College Football Program in the state of Texas," with 10 seasons in the national playoffs, 10 conference champions 1993-'94-'95-'96-'98-'99-2000-'01-'03-'0]

This comment came from a player at an NCAA D-III institution after working out in one of Coach Cole's clinics:

"I wish I would have met Coach Cole three years ago. I know I would be a lot different athlete now. With more time in his program, I'd be a much better athlete. He taught us many things I had never heard before. Players ought to be exposed to this in high school."

"I have seen countless doctors, physical therapists, and trainers over the last 40 years seeking some relief to the pain in my back and legs. Until (Coach Cole) showed me some simple exercises with a workout ball, nothing had ever really worked for me. What a blessing! He definitely knows what he is doing. There are a lot of people who can benefit from Coach Cole's expertise."

--Mrs. Patricia Lassiter, College Station, TX

"Coach Cole helped with the setup of our new weight room and the writing of programs for our upcoming year. His insights were invaluable, drawing on his experience and knowledge to help us get the most out of our new facility. "

--Gregg Frashure, Strength Coach
Consolidated A&M High School, College Station, TX

COACH RANDY DREILING, Hutchinson (Kan.) High School Head Football Coach:

"I have the utmost respect for the work that Coach Cole has done for strength and conditioning throughout the state of Kansas and beyond. I have had him speak to our football team and other athletes several times. He has also spoken at our clinic. Our playrs really get into his message. He can tailor his topic to any level. Over the last 11 years, Coach Cole has helped us build a tremendous strength program at our school. We have tried to pattern our facility after many of the things Coach Cole incorporates into his approach. This has given us the variety necessary to keep the athletes fresh and excited about the lifts and conditioning drills. You have to have this in a year-round program."

[NOTE: Coach Dreiling's teams have won the Kansas State Championship four consecutive years, 2004-'05-'06 and '07!]

On Coach Cole as a speaker:

For the last 5 years we have had the privilege of having Rod Cole speak to our Three-in-One Youth Camp. His presentation always ranks as a highlight for the campers. Coach Cole's messages ring extremely meaningful and uplifting to the kids and adults alike.

I would highly recommend that you invite Rod to speak at your event. He will never disappoint you. We have mutual friends all over the state of Kansas, and they speak of Rod in the highest regard. Rod's way of life runs consistent with his message; that speaks volumes for his character.

--Eddie Gwin, Director
Three-in-One Youth Camp

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!