November/December 2024 - 28

CEDAR RAPIDS PRAIRIE (IA) HIGH SCHOOL
SPACE: 7,800 SQUARE FEET
OUTFITTED BY: POWER LIFT
DATE COMPLETED: AUGUST 2024
Cedar Rapids Prairie High School in Iowa wanted to give
its student-athletes an NCAA Division I feel. To do that,
they brought in Zach Walrod to be its new physical
education teacher and strength coach, after he had spent
most of his career working with NCAA Division 1 athletes.
The next step was to provide its student-athletes with a
top-notch weight room.
With Walrod spearheading the project, Prairie quickly
transformed its former weight room into a sprawling 7,800
square-foot space that is now an exciting showpiece for
the school.
" The weight room has a ton of windows and can be seen
from the parking lot as you enter the main entrance of the
school, " Walrod said.
With help from PowerLift, Prairie outfitted its new weight
room with the following equipment: 12 9' short base combo
racks, 12 upgraded 'Rhino Hook' bar catches, 24 multi-angle
dumbbell benches, 24 rotating utility pads, 24 high rotation
attachments, 12 rack dip attachments, 12 custom connection
brace chin handles, five foam plyo box sets with custom
logos, four 3-tier medicine ball racks, 10,800 pounds of Intek
bumper plates with custom logos, Iron Grip dumbbell sets
(5-110 lbs), 86 Dynamax medicine balls, 24 TRK pro
systems, five 100' LED TVs, and three Prosler sleds.
Additionally, they have an area committed to Keiser
pneumatic-based resistance equipment with four
functional trainers, two squat pros, and two chest press
machines. Prairie is one of the few high schools in the area
with this specialized equipment that allows for safe
high-speed training.
The flooring was provided by Spec Athletic and
included 1,830 square feet of turf with yard markings
and 5,978 square feet of flooring with 24 custom logoed
inlaid platforms.
The space not only holds the school's 5A varsity football
team but also physical education classes of 115 kids. The
upgraded weight room coincided with Prairie opting for
block scheduling and creating an Athletic Physical
Education class that allows student-athletes to get
workouts in during the school day and prioritizes recovery
without early morning lift sessions.
" It was really cool to see the looks on [the studentathletes']
faces, " Walrod said. " The same can be said for
the sport coaches. They know how elite high school
programs operate. It's great to put together a sound
strength and conditioning program as a support system
for their respective sports. "
28 COACH & A.D. | NOVEMBER/DECEMBER 2024

November/December 2024

Table of Contents for the Digital Edition of November/December 2024

Table of Contents
Between the Lines
Athletic Administration
CSCCA Strength Focus: Preparation is King
Facility Focus: What's Trending in Sports Facilities
Feature: Strength Training Facilities of Excellence
Coaching Focus: Prepping for Pressure
Referee Shortage: Stemming the Tide
Sport Focus: Serving Up Success
Athletic Administration: Q&A.D.
Leadership Focus: Learning on the Job
Product Focus: Game Changing Products
Product Marketplace
Ad Index
November/December 2024 - 1
November/December 2024 - 2
November/December 2024 - Table of Contents
November/December 2024 - Between the Lines
November/December 2024 - 5
November/December 2024 - Athletic Administration
November/December 2024 - 7
November/December 2024 - 8
November/December 2024 - 9
November/December 2024 - 10
November/December 2024 - 11
November/December 2024 - 12
November/December 2024 - 13
November/December 2024 - CSCCA Strength Focus: Preparation is King
November/December 2024 - 15
November/December 2024 - 16
November/December 2024 - 17
November/December 2024 - 18
November/December 2024 - 19
November/December 2024 - Facility Focus: What's Trending in Sports Facilities
November/December 2024 - 21
November/December 2024 - 22
November/December 2024 - 23
November/December 2024 - Feature: Strength Training Facilities of Excellence
November/December 2024 - 25
November/December 2024 - 26
November/December 2024 - 27
November/December 2024 - 28
November/December 2024 - 29
November/December 2024 - Coaching Focus: Prepping for Pressure
November/December 2024 - 31
November/December 2024 - Referee Shortage: Stemming the Tide
November/December 2024 - 33
November/December 2024 - 34
November/December 2024 - 35
November/December 2024 - Sport Focus: Serving Up Success
November/December 2024 - 37
November/December 2024 - 38
November/December 2024 - 39
November/December 2024 - 40
November/December 2024 - 41
November/December 2024 - Athletic Administration: Q&A.D.
November/December 2024 - 43
November/December 2024 - 44
November/December 2024 - 45
November/December 2024 - Leadership Focus: Learning on the Job
November/December 2024 - 47
November/December 2024 - 48
November/December 2024 - 49
November/December 2024 - 50
November/December 2024 - 51
November/December 2024 - Product Focus: Game Changing Products
November/December 2024 - 53
November/December 2024 - 54
November/December 2024 - 55
November/December 2024 - 56
November/December 2024 - 57
November/December 2024 - 58
November/December 2024 - 59
November/December 2024 - 60
November/December 2024 - 61
November/December 2024 - 62
November/December 2024 - 63
November/December 2024 - Product Marketplace
November/December 2024 - 65
November/December 2024 - Ad Index
November/December 2024 - 67
November/December 2024 - 68
November/December 2024 - 69
November/December 2024 - 70
November/December 2024 - 71
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