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1Athlete
2Your Lifts
3Coach Check
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The Jr. Zebra Weight Room Rules
- A coach is present for every lift. No coach, no lifting.
- Form first. If the last rep looks different from the first rep, the set is over.
- Enter your best clean set. A set close to 5 reps gives the best numbers.
- Three days a week, never two days in a row.
- Warm up before and stretch after. Bring water.
- Pain is a stop sign. Tell a coach.
- Parents: an athlete with a heart condition, high blood pressure that is not under control, a seizure disorder that is not under control, or past chemotherapy sees a doctor before lifting.
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Built on the youth guidance from the American Academy of Pediatrics and the National Strength and Conditioning Association.