Welcome to this edition of the Big Time Strength Podcast Newsletter, where we bring you insights from small school strength coaches who are making a big impact in their communities. In this episode, we had the pleasure of sitting down with Zach Walrod, a former collegiate strength coach who has transitioned to the high school setting at Prairie High School in Iowa. His journey, insights, and commitment to creating a top-tier strength experience for his students offer valuable lessons for coaches at every level.
Zach Walrod spent nearly a decade coaching at the collegiate level, with stops at the University of Iowa, Memphis, and Illinois State, as well as working with the Minnesota Twins Organization. Now in his second year at Prairie High School, Zach is focused on bringing a Division I-level experience to his student-athletes. While the transition from college to high school was significant, his emphasis on human connection and simplified, effective programming has made a lasting impact.
One of Zach’s biggest priorities is building relationships with students—not just in the weight room but throughout the school. He makes it a habit to interact with students in the hallways, learning their names, their schedules, and their interests. This “humans first” approach helps create a welcoming environment where students feel seen, valued, and motivated to train.
“You learn a lot in the hallways, man. Like you learn kind of who the kids are in between the bells.”
Zach’s programming philosophy is rooted in simplicity and effectiveness. He keeps his workouts structured around fundamental movement patterns—squat, hinge, push, pull, rotate, and anti-rotate—while adapting exercises based on athlete development. His approach ensures that all students, whether varsity athletes or general PE students, build a foundation that supports their long-term physical health.
“Keep it simple. Pick a few things that you feel confident in and attack those head-on.”
To establish a consistent culture, Zach uses the BAG Mantra, an acronym that represents the core expectations for his athletes:
Be Brilliant at the Basics
Attention to Detail
Great Attitude & Effort
This simple but effective mantra helps students develop habits that extend beyond the weight room into their academics, athletics, and future careers.
When it comes to programming, Zach doesn’t follow a rigid system like 5/3/1, Tier System, or Westside. Instead, he focuses on seven core principles that guide his decision-making:
Accommodation – Avoid stagnation by introducing new challenges.
Continuity – Training must be consistent to be effective.
Individuality – Every athlete responds differently to training.
Progression – Gradual overload is essential for growth.
Specificity – Balance general physical development with sport-specific needs.
Synergy – Understand how different training elements interact.
Variability – Adjust periodization to keep athletes progressing.
“I don’t care if you run 5/3/1, Westside, or Tier. They all work. But you need to understand the principles behind them first.”
One of Zach’s biggest adjustments has been adapting to block scheduling, where he sees students on a rotating schedule of two or three days per week. This inconsistent frequency presents challenges for structuring training cycles. He is currently exploring the idea of implementing a modified skinny block schedule, which could provide more consistency. He encourages other coaches to share their experiences and solutions for working within block schedules.
“If you have a solution for block scheduling, let’s talk! I’d love to hear what’s working for other coaches.”
Zach Walrod is proof that making the big time is not about where you coach, but how you coach. His commitment to connection, simplicity, and long-term athlete development is what makes him an outstanding strength coach at Prairie High School. If you want to learn more about his programming, principles, or how he’s navigating the challenges of high school strength and conditioning, reach out! His contact info is in the show notes.
Thank you for being part of the Big Time Strength community! Keep making an impact where you are, and as always—keep striving for Big Time Strength!
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