The 29/1

Put on the headphones and jump into the world of Girls Varsity Cross Country, as we sit down with Coach Kyle Barnes and 2022 State Champion and Notre Dame bound athlete/runner, Helen Sachs.

Team togetherness is crucial in athletics, and this episode unravels how shared goals and mutual respect can fuel great accomplishment. 

Rigorous training, recovery and strength training are essential components of the program. Kyle highlights how prioritizing recovery techniques like foam rolling, ice baths, and proper nutrition are integral to the team's success. These practices not only aid in physical adaptation but also enhance team cohesion and spirit. 

The episode also touches on preparing athletes for real-world challenges beyond high school. The discussion explores how the skills and discipline acquired through cross country can have a positive impact on mental health and prepare athletes for life's challenges. Coach Barnes shares his experiences and personal growth, reflecting on the lessons learned from his time at Grand Valley and the evolution of his coaching approach.

Helen reflects on past adversities, the joy of returning to competition with a fresh perspective, and the relentless pursuit of goals exemplified by the team’s unwavering commitment to training.

Finally, the episode brings listeners into the thrilling final stretch of the cross-country season, highlighting the team's objectives of winning Conference, Regional, and State Championships.

And hey. You gotta get on that bus.

This episode was recorded on October 8, 2024.

Come along and join us for an encouraging conversation with Boys Varsity Tennis Coach Brian Metz and #2 Singles Player Trevyn Bethke, who share the nuances of a challenging 2024 fall season, and a surprise accomplishment despite overwhelming odds.

We learn about a team with talented players at every level, and a group of friends who enjoy each day together.

We take a deep dive into Trevyn's resilience as he navigates the challenges of an unexpected shoulder injury. Discover how an innovative adoption of an underhand serve became a surprising asset, demonstrating his adaptability and commitment to the team. With guidance and support from his dad Randy Bethke, coaches, and Eric Hamilton, Trevyn’s journey through injury and recovery underscores the spirit of perseverance and support that fuels the Panthers. This episode offers a heartfelt tribute to the determination and collective energy that propels the West Ottawa Boys Varsity Tennis team to achieve greatness and another OK Red Conference Championship.


This episode was recorded on October 6, 2024

Athlete Performance Coordinator Frank Lerchen and Peak Performance Instructor Kyle McKenzie join us on The 29/1, providing a comprehensive look at the innovative approaches they've introduced to elevate West Ottawa’s Athletic program.

The Panther Strength program and Peak Performance Class are revolutionary approaches that focus on intentional training techniques, with PR bell celebrations being a highlight. These celebrations foster a sense of accomplishment and motivation among the athletes, contributing to a thriving athletic environment. The energy in the weight room is palpable, creating an atmosphere where students are eager to push their limits and achieve their personal bests.

The Litvinov workout, for instance, is an intense combination of heavy lifting followed by sprints, inspired by legendary Russian hammer thrower Sergei Litvinov. This workout is designed to build explosive power and speed, crucial for dynamic athletic performance. 

Middle school strength conditioning is another cornerstone of the Panther Strength program, laying the foundation for future success. This early exposure helps students develop proper movement patterns and build a solid base of strength, preparing them for the more advanced training they will encounter in high school. The long-term benefits of this approach are significant, as students are better prepared and more advanced by the time they reach high school.

The duo also tackle common misconceptions about in-season lifting. They emphasize that proper lifting protocols can maintain performance without risking fatigue or injury. The stoplight algorithm, for instance, is a tailored approach that adjusts the intensity of workouts based on whether an athlete has a game or practice. This individualized approach ensures that athletes can continue to train effectively while minimizing the risk of overtraining.

In summary, this episode provides a comprehensive look at the innovative approaches of Frank Lerchen and Kyle McKenzie. Their dedication to creating a thriving athletic environment at West Ottawa is evident in every aspect of their work. This episode is a must-listen for anyone interested in the future of athletic performance and the holistic development of student-athletes.

This episode was recorded on September 26, 2024.

Sarah Moraw, a 2022 West Ottawa graduate and current gymnast at the University of Minnesota, sits down with us on the 29/1.  From overcoming the mental hurdles of her freshman year to clinching a victory on the beam at the Big Ten Championship, Sarah's story is one of resilience and passion.

We reminisce about her involvement in multiple sports, running the "Circus" play in a lacrosse game, and the extraordinary support from her flexible coaches. Sarah's return to her old training facility, seeing the evolution of the program, brought a mix of emotions and reflections on how far she has come with the unwavering support from her mentors.

We dive into the impact of sports outreach programs like Team Impact, sharing how they bring joy and opportunities to children with chronic illnesses. Sarah speaks passionately about the transformative power of sports to unite communities and uplift spirits, especially highlighting the joy of integrating these kids into team activities. Wrapping up, we celebrate her triumphant win at the Big Ten Beam Championship, the thrill of performing in front of a home crowd, and the anticipation for the new gymnastics facility that promises to enhance the training environment. This episode is packed with Sarah's infectious energy and insightful reflections on balancing competitive sports with personal growth.

If you have a young athlete around, let them hear the words of Sarah Moraw. 

This episode was recorded on August 16, 2024.

Download and hit play on the 29/1 Podcast as we sit down with Varsity Girls Volleyball Head Coach Kaitlyn Lawton and senior middle blocker Magaly Lemus. Our conversation with Coach Lawton brings out her dedication to continuous learning and her passion for volleyball and Magaly shares her experiences as a multi-sport athlete who has taken on volleyball, basketball, and even pickleball. 

Kaitlyn's insights into nurturing young athletes and fostering a positive, growth-oriented mindset make this episode an inspiring listen for coaches and sports enthusiasts alike. The ability to learn from mistakes and use failure for good is also discussed.

Magaly shares a deeply personal and touching narrative of her family's journey and the realization of the American Dream. Highlighting the sacrifices made by her mother and grandmother, leading to the opportunity of volleyball and education at Cleveland State University. Magaly's story is a testament to her ability to persevere and to the love of those around her to build her up and provide support.

This episode was recorded in August 2024.

Join us for an engaging episode as we welcome 1st year Varsity Soccer Coach Tyler Robinson and senior captain Andrew Merlam Salazar. Tyler shares his intriguing journey on becoming the Panthers head coach, and Zar opens up about balancing his life on and off the field, including the birth of his new baby sister. Tune in for a lively discussion filled with optimism, resilience, and pop culture nods to "Ted Lasso”.

Get insights into the importance of community service, team-building activities, and the significant role family plays in the broader sports narrative. We also highlight the transformation of players like Cris Mora, who evolved from a struggling student to a team leader, embodying the holistic approach to success that Tyler and Andrew champion.

This episode was recorded on August 31, 2024.

Gabby Reynolds, Panther alum, 2024 Michigan Miss Basketball and current George Washington University student, shares her journey from Holland to the heart of Washington, D.C. Gabby opens up about her cherished high school memories, the strong bonds with her teammates, and the excitement of co-hosting a girls' basketball camp with Jorddan Myrick to inspire the next generation of young athletes.

Gabby reveals the cultural and environmental contrasts she's faced while adjusting to life in the bustling East Coast city, highlighting the challenges and growth that come with dorm living and navigating a new urban landscape filled with iconic landmarks. This episode offers a compelling look at her experiences balancing academic responsibilities with the demands of college basketball, and the lessons she's learned under the guidance of coaches like Carolyn McCombs and Jorddan Myrick.

From the intricate dynamics of building trust with new coaches to the unique training methods that have shaped her game, Gabby discusses her evolution as both an athlete and an individual. Hear about her personal growth, the inspiring support from her father, and the unforgettable journey of her high school team's championship win. This heartfelt conversation is a tribute to Gabby's past achievements and a celebration of her promising future on and off the court.

This episode was recorded on August 9, 2024.

Join the 29/1 crew for an encouraging conversation about change and adaptation within the West Ottawa boys cross-country team, featuring 15-year-old athlete and student sophomore runner Boston Wilkinson and long time head coach Chris Knoll. 

We'll talk about the contributions of coach Jesse Luyk and Athlete Performance Coordinator Frank Lerchen that have significantly enhanced the team's performance, reduced injuries, and boosted confidence.  

Discover newly fostered team dynamics and unique traditions within the West Ottawa Boys cross-country team. From the symbolic "sand ceremony" that grounds athletes before races, to training in Riley Trails, and even climbing the Sleeping Bear Dune as a team. We also discuss the team's recent improvement under Chris Knoll and the high expectations for the upcoming season, including Boston's ambitious goal of breaking the 17-minute mark for his 5K. 

This episode is a reminder of how change and adaption can spark great things within us all.

This episode was recorded on August 2, 2024.

Join us as we sit down with Head Coach Pat Collins and starting quarterback Connor Knapp in this episode of The 29/1. Learn how both player and coach have embraced change for the good of each other and the team, and how playing in the electrifying atmosphere of West Ottawa Stadium can have some unique advantages, but also present some surprising challenges.

Coach Collins emphasizes the importance of experiences that shape players both on and off the field. Connor shares his take on the evolution of leadership within the team. Hear about the camaraderie between high school football players, built by shared experiences like playing NCAA video games on couches in the locker room or fixing up an old boat.

We touch on Connor’s development as a quarterback and how the remarkable switch from receiver to quarterback came about. Explore the hopes for the upcoming season and how the program feels the community’s unwavering support as they push to improve. 

This episode was recorded on July 31, 2024.

Michigan State offensive lineman & West Ottawa alum Cooper Terpstra joins us on our debut episode of the 29/1 Podcast. From balancing his time between East Lansing and the Lakeshore, reclaiming the number 54, to acclimating to a new coaching staff, Cooper sheds light on the nuances of being a Spartan.

Cooper takes us through his decision-making process, initially committing to Grand Valley State before an unexpected opportunity at Michigan State redirected his path. He talks candidly about the challenges of stepping up to a higher level of play, body transformation and rigorous training. The conversation also touches on the business aspect of college football and the importance of relational coaching, providing insights into the dynamics between players and coaching staff.

Nostalgia hits as Cooper reflects on his vibrant campus life, the supportive West Ottawa Community, and the importance of a Stadium opening win versus Portage Northern just 2 years ago. Cooper’s stories paint a vivid picture of his athletic and personal growth. We then wrap up with the anticipation of the upcoming football Season for both the Panthers and the Spartans, and a possible return to live game action for Coop this fall. Sit in with us as we get to know each other a little bit better.

This episode was recorded on July 22, 2024.