Sumner-Fredericksburg Strength & Conditioning

02/23/2026

Are you interested in supporting our Strength and Conditioning program?

The SF Strength and Conditioning athletes are collecting sponsorships and/or flat donations for our Lift-A-Thon to help keep our training facility in top-notch shape! Be on the lookout for athletes asking for sponsorships or reach out if you would like someone to contact you with more information.

Thank you for supporting all SF student athletes and giving them the best training opportunities possible! 🏋🏼🐾🏋🏼‍♀️

02/19/2026

Hurry, shop closes 02/26/2026!

08/18/2025

🚨 Summer 2025 Statistics 🚨

100% Attendance:
Spencer Land, Kale Rucker, Jack Ziegler

75%+ Attendance:
🏋🏼‍♀️Girls: Jenna Aries, Alexa Buhman, Hannah Buhman, Jamie Jones, Carly Krueger, Kylee Krueger, Aubree Land, Jade Land, Braxtyn Rettinger, Cate Snyder, Kelsey Trask, Sydney Zupke

🏋🏼‍♂️Boys: Jace Brinkman, William DeSloover, Taylor Harrold, Grady Leete, Jack Leete, Aaden Lentz, Breckin McCormick, Brody Mitchell, Eli Nieto, Wylie Osborn, Liam Steege, Gavin Trask, Carter Weidemann

👊🏻Power Ratio (bench+squat/bodyweight) Standards:

🟡Gold (Boys-3.25, Girls 2.20)
Jase Jones-3.75
Jack Leete-3.40
Braxton Wilcox-3.33
Jamie Jones-2.68
Sydney Zupke-2.58

🔵Blue (Boys 3.0, Girls 1.90)
Kale Rucker-3.01
Gavin Trask-3.12
Jenna Aries-1.90
Aubree Land-2.04
Jade Land-2.12
Cate Snyder-2.19

🟢Green (Boys 2.65, Girls 1.65)
Jace Brinkman-2.75
Crayton Flaig-2.79
Alexa Buhman-1.89
Hannah Buhman-1.78
Carly Krueger-1.68
Braxtyn Rettinger-1.66
Ellie Werner-1.80

‼️💪🏼NEW Top 3 All Time💪🏼‼️
Boys:
#2 Squat: Gavin Trask-475
#2 Bench: Gavin Trask-295
#3 Bench: Liam Steege-275
#1 Power Ratio: Jase Jones-3.75

Girls:
#2 Squat: Jamie Jones-275
#3 Squat: Sydney Zupke-265
#2 Bench: Jamie Jones-145
#1 Vertical: Sydney Zupke-22”
#3 Vertical: Alexa Buhman-20”
#1 Power Ratio: Jamie Jones-2.68
#3 Power Ratio: Sydney Zupke-2.58

We had a great summer with over 70 dedicated athletes coming in to get better. Great job, kids!

07/18/2025

Last Fun Friday of the summer and the kids got after it outside again. This time with tires of all shapes and sizes. As always, they crushed it!

07/11/2025

We had a great Friday in the rain and mud. The kids got after multiple team relays and competitions with winning teams pictured. Great job to everyone who embraced the challenge and got better this morning!

One more week of training before our Summer Testing Week! 🏋🏼‍♂️🐾🏋🏼‍♀️💪🏼

06/13/2025

🔥 Your Cougar athletes are off to a hot start this summer! 🔥

Here a few shoutouts after wrapping up Week 3 of Summer Training.

100% Attendance:
Girls- Hannah Buhman, Jamie Jones, Neveah Larson, Braxtyn Rettinger, Cate Snyder, Kelsey Trask, Alivia Woodring

Boys- Will DeSloover, Spencer Land, Jack Leete, Breckin McCormick, Eli Nieto, Kale Rucker, Liam Steege, Gavin Trask, Jack Ziegler

75% or better:
Girls- Jenna Aries, Rosin Drudik, Carly Krueger, Aubree Land, Jade Land, Ellie Werner, Sydney Zupke

Boys- Quinn Anderson, Jace Brinkman, Ben Egan, Jameson Elliott, Paxton Frost, Taylor Harrold, Grady Leete, Aaden Lentz, Grayden Meyer, Brody Mitchell, Tanner Morse, Wylie Osborn, Dalton Suckow, Linkan Suckow, Shane Warnke

We are averaging over 50 kids in the weight room each day. The kids bring great energy and are constantly pushing each other to be their best. Great job to all! 💪🏼🏋🏼‍♀️🏋🏼‍♂️🐾

05/31/2025

Countless hours of hard work and dedication… you EARNED this.💪🏼🐾 Congratulations Chloe!

Congratulations to Class 2A 2025 champion, Chloe Bolte of Sumner-Fredericksburg. Bolte is now the 3rd ever Iowa Girl to win 4 individual golf titles!⛳️

05/18/2025

2nd Annual Senior Lift on graduation morning. This crew had fun, shared memories, and got some commencement-specific training in. The Strength and Conditioning program is thankful for all of the seniors that have Raised The Bar for anyone who steps through those doors next.

Next stop…graduation! 🎓🐾

05/11/2025

CLASS OF 2025! Get your last "swoll" on at the S-F HS weightroom on graduation Sunday!

04/22/2025

Congratulations to Jamie Jones for earning March Athlete of the Month!

Jamie is a highly involved individual and always gives 100% effort to every sport, activity, or club she is involved in. Great job, Jamie!

03/15/2025

Don’t miss it, get your new weight lifting apparel!

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