The off-season is known as a time to decelerate from the crazy pace of an athletic season. However, as many athletes know, this change of pace can only last so long until a feeling of unrest settles in, and rest and rehabilitation turns into preparation.
The Westhill weight room has been growing in population, with the hiring of personal trainer Ali Knott. Boys Basketball, Track, Gymnastics, and Boys Lacrosse have all been frequently using the weight room since Knott’s arrival in mid-October. Knott eagerly awaits the arrival of Baseball and Girls Lacrosse, who will be starting their offseason training shortly. “I hope to get the weight room packed from two to six. This way I can start making Westhill athletes better, and Westhill sports better,” Knott said.
All of these sports have their own individualized method of training. Emma Alleva, senior captain of the Gymnastics team, suspended herself on a tricep dip stand as she described the offseason workout of the Gymnastics team and its purpose. “The workout consists of fourteen different stations, which each last for forty five seconds,” senior Emma Alleva said. “Each exercise targets a different muscle group and area that will improve our gymnastic ability,” Alleva continued. The gymnastics team works out three days a week: Monday, Wednesday, and Friday. “The purpose of the workouts is not just to get gymnastic strength training, but is also a way for the team to get to know each other and bond.”
Knott believes that the off-season is the best time to perfect your imperfections. He also warns athletes not to cause harm to the body. Knott offered a basic structure for off-season training for all athletes. Working out three to four days a week is very good. Knott urges athletes to recognize that rest days are probably the most important days in a workout cycle. “Strength happens by tearing a muscle and allowing it to heal, if you do not allow for repair then you are doing more harm than good,” says Knott.
Knott stresses the importance of maintaining a well balanced diet. “You should not skip meals because you must be supplying your muscles and body with plenty of nourishment,” said Knott. And one piece of advice he would give athletes is to increase your intake of protein during the days you are working out.
While the off-season is an excellent time to make improvements on oneself in preparation for an upcoming athletic season, athletes must recognize this opportunity and take advantage of it. “Work ethic is not something you are born with,” sophomore Kevin Costello said. This is a perfect mantra for an athlete pursuing the fruits of off-season training, while the opportunity is present, one will only gain as much as their work ethic produces.
