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Our pre-season Kadets are warming up to wreck the competition. Athletes who are serious about their sport and pulverizing the competition are hitting the gym for conditioning. For athletes, pre-season is just as important as the actual season. “The players who want to compete at the highest level must commit themselves to a rigorous off season program,” says Coach Gorr. Pre-season is when they push themselves, not only to enter the season with a leg up on the competition, but to fortify the team as a whole.

Ted Thatcher, varsity and state swimmer, trains year-round to maintain his star status. “They call me turtle because I am slow on land and fast in the water,” says Ted. When he is not swimming for the school, he stays in shape by training year round with a club team. But a couple of months before AAHS boys’ swimming starts, he cuts out sugary drinks from his diet and other unhealthy options. But swimming is not the only way he stays in shape. Ted lifts, cross fits, and runs long and short distances to keep his endurance up.

Phelan Castellano, a varsity baseball player, trains year-round for the school by participating in spring ball, summer ball and fall ball. Four months before the season begins, Phelan begins winter workouts where he lifts weights, swims (for arm strength), and works on agility. “Unless you are already in a winter sport you have to go to winter workouts,” says Phelan. The whole team shows up for workouts; it’s expected for you to go to pre-season if you want to join the team.

Hayley Rhein, pre-season leader as well as varsity athlete and captain, also trains year round for basketball. She plays in a summer, fall, and spring league before entering the actual season in December. “Mostly varsity athletes who care about the sport shows up to pre-season,” says Hayley. As pre-season leader, Hayley created workouts that include a whole lot of running to increase stamina as well as climbing the Stairway to Heaven, and of course shooting hoops.

Along with Ted Thatcher, Phelan Castellano, and Hayley Rhein, there are many more athletes that condition themselves during pre-season so that when their actual season starts, they are ready to destroy the competition. Below are a list of workouts you can do to keep up with our Kadet athletes.

Pre-Season Workouts:

Upper Body (Chest/Triceps)

3×6 Barbell Bench Press

3×6 dumbbells

Push-ups till exhaustion (2 sets, 1 min break in between)

Push Routine

3×10 skull crushers

3×10 cable triceps extensions

3×10 Dumbbell Triceps kick backs

Lower Body:

3×8 Rear squat

3×8 Dead lift (alternating grip with straight bar)

3×8 Hand clean

Floor Work

2×5 laps

45 pound cookie push

3×10 box jumps

Overhead Dumbbell lunges