In the realm of sports performance and coaching, few individuals combine knowledge, experience, and humility like Trever Heitz. Currently an Exercise Science major at Wartburg College, Heitz’s journey from a standout high school athlete to a knowledgeable figure in strength and conditioning exemplifies his unwavering commitment to excellence in both athletics and academics.
With a diverse background that includes training high school and collegiate athletes, as well as hands-on experience with professional teams, Heitz is utilizing his evolved knowledge of strength and conditioning to inspire the next generation of athletes.
Growing up in Charles City, Iowa, Heitz was not just another athlete; he was the all-time leading rusher for the Comets, amassing 2,373 yards during his senior year despite the challenges posed by the COVID-19 pandemic. Known for his relentless work ethic, he set a standard for his teammates in the weight room.
Heitz faced a series of injuries throughout his football career, undergoing three knee surgeries before reaching college. Rather than allowing these setbacks to define him, he shifted his focus to understanding sports performance and training.
Above: Trever Heitz powers through West Delaware defenders during a high school football game. Photo courtesy of John Burbridge, Charles City Press.
Choosing to study Exercise Science at Wartburg was driven by his desire to grasp the science behind strength training and athletic performance. This shift allowed Heitz to remain involved in sports while applying his knowledge in a coaching capacity.
Heitz is a name synonymous with strength and conditioning at Wartburg College. His presence is unmistakable, and his work ethic is unmatched. Though only in his early 20s, Heitz has carved out a key role in the Wartburg athletics community, working with most of the teams on campus. His typical day is anything but ordinary filled with coaching, learning, and leading the next generation of athletes.
“Most people recognize me from seeing me in the athletic weight room. I work with the majority of teams on campus, whether in a leading role or just assisting, and I’m around the W all the time,” Heitz said.
But the path to his role today wasn’t built overnight, nor was it without its challenges. His journey is one of perseverance, growth, and a delicate balancing act between passion for his work and the importance of self-care.
For Heitz, the days start early and end late. From working with high school athletes to leading strength and conditioning programs at Wartburg, he’s constantly on the move.
“A typical day for me starts early. I work with around 250-300 athletes at Waverly-Shell Rock High School, switch gears to classes, then coach all night long typically from 3:45 to 8:45 p.m. depending on the day. After that, I get some more work done and move on with my day,” Heitz said.
This packed schedule is part of the life Heitz has embraced, working with a range of athletes and sports teams at different levels.
Despite the demanding hours, Heitz is unwavering in his commitment to making every session count. Each athlete is different, and Heitz takes pride in tailoring his approach to meet individual needs. His philosophy, rooted in developing general athletic abilities, emphasizes adaptability in training.
Above: Trever Heitz assists a baseball player during a lifting session. Photo courtesy of Landon Jepson
“My philosophy is training athletes to be general athletes. They get specific work from practice, so my job in the weight room is to create general strength and adaptations that allow for increased force production. This helps with their overall performance,” Heitz said.
His comprehensive approach stems from years of experience and learning from mentors who have shaped his coaching style. His time working with athletes at different levels, from middle school to professional teams, has given him a well-rounded perspective on athlete development.
Heitz credits much of his development as a coach to the mentors who have influenced him along the way. From his days interning with Division I programs such as Iowa State and Wichita State and Division III programs such as Wartburg to his time with the Buffalo Bills, he’s gained invaluable insights from some of the best in the industry.
“I’ve been so lucky to have had the opportunities I’ve had, from middle schools to high schools to Division I and III athletes. I’ve had phenomenal mentors who shaped me into the coach I am today, and I take a little bit from each to create my own coaching philosophy,” Heitz said.
One of his most influential mentors, Dr. Patricia Dietz-Parsons, Chair of the Health and Human Performance (HHP) Department at Wartburg, saw firsthand how Heitz’s experiences shaped him into a confident, capable leader.
“When Trever came back from the Bills, there was a noticeable shift. His confidence had flourished, and he was more professional. It wasn’t an overnight change, but you could see how much he had grown,” Dietz-Parsons said.
Dietz-Parsons has worked closely with Heitz throughout his time at Wartburg, not only as his professor but also as a guide for his career development. She highlights his ability to maintain humility and respect, qualities that have helped him connect with athletes and peers alike.
“First of all, he’s humble and respectful. He always wants to learn good, bad, or indifferent and he takes the best of what he’s learned to help develop himself. He treats everyone with respect, whether it’s a player who never gets to play or a student in the classroom. That quality will carry him far in life,” Dietz-Parsons said.
Heitz’s work ethic and adaptability have also been noted by Ethan Hayes, Director of Sports Performance at Wartburg. Hayes has seen Heitz’s rapid development as a coach, particularly in his ability to command a room and modify his coaching to various sports.
“Trever’s biggest weakness when he got here was his floor presence. Now he commands a room like a full-time coach, which is unique for someone at 21,” Hayes said.
For someone so driven and deeply entrenched in the world of sports, maintaining balance can be a challenge. Heitz admits that, early in his career, he struggled to find that balance between work and personal life.
Above: Trever Heitz discusses workout strategies with senior Wartburg baseball player Devin Jager, during a workout. Photo courtesy of Landon Jepson.
“Early on, I struggled with balance. I was so go-go-go that I forgot to pull myself back and give myself time to mentally reset. Now, I focus on bringing the best version of myself to each athlete so I can get the most out of them,” Heitz said.
This realization was a pivotal moment in his journey. He learned that in order to be the best coach he could be, he needed to prioritize his own mental and physical well-being. This not only helped him maintain his energy throughout long days but also allowed him to bring his best self to every session.
“Coaching can be very demanding in terms of time and energy, especially early in a career. There’s not a lot of work-life balance at first, but it will evolve as you mature,” Dietz-Parsons said, echoing Heitz’s own struggles.
For Heitz, part of that balance comes from maintaining his own fitness. As a coach, he believes it’s essential to lead by example, ensuring that he’s practicing what he preaches.
“I’m a big believer that you have to practice what you preach. If an athlete sees me, I want them to see someone who’s taking their own health and fitness seriously. I also test training methods on myself so I know how they feel before using them with the athletes,” Heitz said.
Heitz’s role at Wartburg extends beyond just sets, reps, and training programs; it’s about forging connections with athletes and guiding them to reach their full potential. He understands that effective coaching involves much more than the technicalities of the sport; it requires a deep understanding of each athlete’s unique challenges and the ability to inspire and motivate them.
“It’s not merely about the X’s and O’s—the sets and reps. It’s about cultivating relationships and maximizing each individual’s potential, taking into account their mindset and passion for the game,” Heitz said.
This personalized approach has gained Heitz the admiration and respect of both athletes and colleagues alike.
One of the highlights of Heitz’s career was his internship with the Buffalo Bills, made possible by a connection from his academic advisor. During this experience, he was responsible for setting up weights, training programs, and assisting with physical groundwork for the team.
Above: Trever Heitz in the weight room of the Buffalo Bills, during his internship with the NFL team. Photo Courtesy of Trever Heitz.
He quickly realized the value of building relationships in a professional setting, emphasizing that everyone there comes from different walks of life and understanding that is key to earning the trust and respect of the athletes.
Heitz found the high-level training environment to be an eye-opener, watching athletes perform at the top of their physical game.
“Witnessing their preparation and dedication gave me valuable insight into what it truly takes to excel, both mentally and physically,”Heitz said. This experience sharpened his coaching abilities and deepened his commitment to helping athletes of all levels push toward excellence.
With his sights set on a future in strength and conditioning, Heitz remains focused on continuing his growth as both an athlete and a coach. His story serves as an inspiration to those around him, reminding us that the path to success is often a winding road filled with challenges and triumphs.
As he reflects on his journey, Heitz strives by the importance of perseverance and the support of mentors and peers who have shaped his career. He is excited about the future and eager to make a meaningful impact in the world of sports performance.
“Remember that life is about balance. It’s essential to work hard, but don’t forget to prioritize your well-being along the way,” Heitz said.
Through his hard work, dedication, and commitment to excellence, Heitz embodies the resilience and determination that define the best in sports and coaching. His story serves as a powerful reminder that with perseverance and the right support, anyone can achieve these dreams in the world of athletics. Whether you’re an athlete striving to reach your potential or a coach looking to inspire the next generation, take Heitz’ advice to heart: stay balanced, set goals, and embrace the journey.
