Athletic Mentors » Athletic Mentors’ Soccer Stars Kick It Up at College

Athletic Mentors’ Soccer Stars Kick It Up at College

July 11th, 2024 by Cheryl Sherwood
Maggie Harma goalkeeping for the Wayne State College Wildcats.

It’s no secret that high-level training, proper conditioning, and resilience will contribute to the creation of an above-average athlete. Three local soccer players made that commitment years ago when they began training with Athletic Mentors. Besides having strong dedication to their sport in common, Maggie Harma, Carley Rice, and Kendra Sosnoski are all Gull Lake High School graduates and now collegiate athletes. Kudos to our trio of alumni!

In the first of this inspiring series, allow us to introduce you to Maggie Harma.

Up Close and Personal with Maggie Harma

Harma began her career as a goalkeeper at 10–years-old and joined AM her sophomore year of high school. Her career at Gull Lake High School was comprised of 53 shutouts, a 93.7 save percentage, and two MHSAA state titles. Harma was confident that she wanted to play soccer in college, so she took every opportunity possible to improve at AM.

“My coaches at school kept me technically skilled, but once I started training with Athletic Mentors, I feel like I became a better, stronger, faster player,” she said. Having already learned collegiate lifts and participating in conditioning routines, Harma was ahead of most freshman and physically ready to take on Division II athletics.

Harma spent her freshman season at Wayne State College in Wayne, Nebraska, studying a pre-professional degree. Her transition was one of the most extreme.

“The transition from high school to college, especially with athletics is insane,” she said. “You have to be 100 percent dedicated and in love with your sport, or you will grow to resent it.”

In addition, Harma said that as a student-athlete who’s pushing their limits, she learned a lot about herself fairly quickly. “You realize what you can do – managing a difficult school schedule, attending practices and conditioning, and balancing meets and a social life,” she said.

As she recalls her first season, Harma is elated to have contributed to the Wildcat soccer squad. She had the honor of starting most games as their goalkeeper and because the program is being rebuilt, helped the team drastically improve their statistics by cutting the goals scored on them in half, doubling the amount of shots and doubling the amount of scored goals.

“It was really good for me to get to play as a freshman. I was able to work out the kinks of the system and adjust to the game,” she said.

Her first year at WSC has still been trying, though. Being far away from her family and friends left her feeling mentally weak and not as fully committed. She half-wanted to be in Michigan, and half-wanted to be at WSC. The greatest thing she has learned can be used as advice for all college-bound athletes:

“It’s so much easier said than done, but jump in with two feet. You have to completely submerge yourself,” Harma said. “In order to be successful, you have to fully understand that this is the next chapter of your life, and embrace where you’re going.”

In order to full commit herself to school and soccer, Harma has made the decision to transfer to a school closer to home. Although this isn’t the answer for everyone, she feels that her performance and dedication will increase immensely at a location that’s more of a fit. She plans to condition hard through the summer and hopes to earn a starting spot on the squad of her next team. Look for Harma next fall at a college or university much closer to you!

 


Training Plan FAQs

December 21st, 2020 by Cheryl Sherwood

Below are some frequently asked questions by attendees of our custom training plan clinics. Hopefully these questions and answers will help guide you while using the training plan you received after the clinic.

What if I get sick and miss a day in my plan?

This is a tough one. It depends on a lot of factors. This is one of those situations where a coach is a huge help. I’ll try to give some rules to follow. The main factors are:

  1. How sick are you? Is it in your lungs?
  2. Where in the training block are you? 1st week, 2nd , recovery week?
  3. How close to a race are you? Is it a big race?

If you are really sick then you need rest to heal so do not train until you start to feel close to full recovery. Once you feel like you’re getting over the sickness then easy spins on the bike trainer will be the place to start. Sometimes getting moving again will even help you feel better. The key is NO intensity and short duration spins, like 30-60 minutes, closer to 30 to start.

Where to pick up the training is the next issue. If you just miss a few days of training, I’d stick to the plan going forward and just ease into the first few workouts. Maybe cut the volume down and intensity down some.

If you miss a whole week then the simplest approach would be to start back up with the first week of the last training block you were doing. Just replace that first week for whatever week you are starting. Then keep everything else the same going forward.

What if I miss a week?

This is actually similar to the discussion above. If you miss a week and it happens to be your recovery week, then keep everything the same and just move forward.

Any other week missed, then replace your next week of training with the first week of the current. Keep everything else the same going forward.

What if I feel an injury coming?

When in doubt leave it out! Back it off til you feel “right.” If things don’t get better within a week or so go see someone.

What if I want to add other races in preparation?

Replace a workout with the race. The A race is the key so this added race is just training. NO tapering or change of plans is needed. Replace your brick workout with the race.

What if I have to cut a workout short?

If you have to cut your workout short and it is interval work, then get on warm up, do intervals, cool down 5-10 minutes get off.

If it’s a long endurance workout that you must cut short then increase intensity some to make the workout load about the same. Or replace the endurance training with an interval workout. A safe choice would be in the tempo (zone 3) zone.

What if I can’t get my h/r up into my zone?

If you are struggling to keep hr up you are most likely tired! Best to cut the workout short. Just spin easy for 30 minutes and get off and call it an extra recovery day.

What if I want to do group runs/rides or spin classes, zumba, yoga etc ?

Yoga, zumba are great, knock yourself out. If possible these workouts should be bonus training time and not substitutes. As for group runs and ride they have their place but they can not dominate your training. If they do you will most likely not train in the right zones enough of the time. It will probably be too high of an intensity or too much volume which will lead to either you being fit but NOT FAST or worse yet put into an over-trained state. If you are going to do ENDURANCE zone training in a group setting you MUST stick to your zones. it is best to do group training in place of high intensity interval workouts.

If I am fatigued and workouts are not feeling productive, what do I do?

If you feel fatigued then you my need to back off and take a few extra recovery days. The safe bet is to just do this.

A good example is if you start an interval workout feeling fatigued and can’t get into the proper training zone on the first interval, gut that interval out, recover and start the second interval. Sometimes you just need to blow your system open. If the second interval is not any better then STOP. Do a 15 min spin, get off and take next day or 2 off.


WAM 300 Training Plan

December 21st, 2020 by Cheryl Sherwood

 

Please click on the below links for detailed training plans that will help you prepare for the Make a Wish 300 mile event. We offer two plans based on your level of fitness. The orange plan is for the advanced cyclist while the blue plan is for the beginner rider.


Bike Racing: Frequently Asked Questions

December 21st, 2020 by Cheryl Sherwood

What different types of races exist?
There are three types of racing: Criterium, Road, and Time Trials. Criteriums are looped races on closed courses and are based on duration versus distance. They are much shorter, more technical and higher in intensity. Road races can be out-and-back, point-to-point, or large laps (circuits). Both crits. and road race duration and distance vary by category. Time Trials have their own rules. For reference, BTR is a Criterium, Race for Wishes is a circuit road race.

How do I upgrade to a higher category (Cat.)?
All riders start at Cat. 5 if you are male and Cat. 4 if you are female. To upgrade to Cat. 4 and 3, respectively, riders must start and finish 10 mass start events on the road, either crits. or road races. The next category requires earning points. These points are awarded for placings and number of participants, and requirements vary from category to category. Most racers take at least a year to upgrade a category. Category upgrade submissions go through the USAC website (usacycling.org).

What is the “Wheel Pit”?
Criteriums allow a rider to change out a flat tire or other wheel mechanical with a spare wheel the rider has provided. These wheels are placed in the wheel pit, which the official should signify the location of during the race announcements prior to the race start.

What is “lapping the field”?
A rider that goes off the front of the race and proceeds to catch back up to the main group or riders has lapped the field. This rider (or riders) is now leading the race. If these lapped riders attack the field, any other rider can go with them.

Terminology…

Attack: A rider tries to make a hard, sprinting effort to get away from a rider or groups of riders.

Breakaway: This is a group or rider that has gotten away from the main group and are technically leading the race.

Bridge: When a rider or riders leaves the main group and catches the breakaway or solo rider leading the race.

Catch: When a group brings back a rider or riders from a break away.

Counter: When a group begins to catch a rider(s), the pace often slows. A rider may attack at that moment to take advantage of the situation, and is “counter” the catch.

Cover: A rider from another team gives immediate chase to an attacking rider/riders. This may happen so that a team is represented in a break or to discourage the attacking rider if the covering rider has a team mate further ahead and refuses to work.

Leadout: When a rider or group of riders pushes the pace at the front of a race in an attempt to prevent other riders from moving up so that their designated sprinter is in good position and in the draft for the final sprint.

Off the front: Refers to any rider that has attacked a group and is now breaking away.

Off the back: Refers to any rider that can’t stay with the group and slips back.

Sitting Up: When a rider makes a conscious effort to slow up, not staying in the draft of the rider they are following (results in a gap).

Up the road: Used to refer to any rider or group that has escaped and pulled away from the main group or the breakaway.

Additional rules and further explanations can be found at the following USAC website link: http://www.usacycling.org/news/user/story.php?id=4220


Athletic Mentors Success Story: Cheryl Riley

September 26th, 2019 by Cheryl Sherwood

What did you change?

I made a lifestyle change of what I eat and made it part of my regular routine to exercise. I try to eliminate processed food as much as I can. The majority of my diet is natural foods which consist of vegetables, fruit and lean meats. I don’t deprive myself from foods I love, but I use moderation. I am conscious of what I eat to feed my body the nutrition it needs. Read the rest of this entry »


Athletic Mentor Trainee Signs For Dual Program with Wisconsin Lutheran

August 1st, 2018 by Cheryl Sherwood


Athletic Mentee Cole Kuehl is putting the “multi” into “multisport.” The Gull Lake grad was recruited by Wisconsin Lutheran College to play not just one, but two of the sports he’s loved since the 8th grade: football and track. It’s an unusual scenario because most college-level sports programs demand focus on a single sport. But that’s just never been in Cole’s playbook.

“I love track – it gets my mind off of football,” he said, laughing. “You don’t get burned out. I’ve enjoyed every minute of it.”

Cole is down-to-earth about his football prospects. There are too many injuries, as he knows first-hand from ACL and MCL issues with his knees, for it to be his forever game. At 6’4” with a 300lb+ frame, his stature can lead coaches to focus on his capacity for football and ignore his other desires, like track.

“I knew I needed to explore other things.” Instead, he looked for a college program that would nurture his love of multiple sports and his desire to one day work as a sports agent or Athletic Director.

“Wisconsin was a good fit. It’s located in the heart of Milwaukee, ten minutes from the Brewers and the Bucks. I love the program and the hometown feel,” he said.

Cole credits the Athletic Mentors program and coaches Mark Olson and Joey Chester for the success he’s earned on his quest for strength and efficient workouts. He’s been with Athletic Mentors for five years.

“I was a “big kid” and I knew I was strong but I didn’t know what to do with it,” he said.

Athletic Mentors gave him “serious training” to boost his bench press from 135 to 215 and deadlift to 450. But what they really helped him build was his confidence. “Joey and Mark have been my rock,” he said.

Cole’s mom, Barb Kuehl, swears by the Athletic Mentors program.

“He wouldn’t be where he is today without Athletic Mentors. It strengthened him a lot, not just body-wise, but mentally too. They helped him become well-rounded so he could perform in multiple sports. It’s more than just training; its spiritual and physical development for a healthier you.”

Mark Olson, coach and co-owner of Athletic Mentors, credits Cole’s achievement to his unrelenting commitment to his training over the past five years.

“Cole’s been a fixture in our gym, and that kind of dedication is what it takes to perform at a high level. He has a good head on his shoulders and will be a great team player for the Warriors. We’re proud of him, though we’ll miss him in the gym,” Olson said.

Cole called the college sports recruiting process “intense” and said he felt it was an emotional rollercoaster. “You can feel a bit broken down and beat up. You need to have very thick skin.”

He’s glad it’s over and is looking forward to suiting up for the Warriors first practice August 11th. For other youths finding their way on the field (or track), Cole has some sage advice.

“Just keep your head up. Always try to be your own leader in the weight room or on the field. You’ve got to enjoy whatever you’re doing.”

If you’re interested in working with an Athletic Mentors coach or participating in a group program for high school sports or hockey, check out available programs in our Registration area.


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