Harrisburg Weightlifting & Rose Performance
Multi-sport, Strength & ConditioningDesigned to increase strength gains.
4 week, 4 days per week strength focus for athletes that play multiple sports. Great for the middle of an off-season, and lead in to the pre-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core work included along with video descriptions of each exercise.
Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Full Snatch and Clean proficiency needed. Other programs available for those without proficiency in the Olympic lifts.
Programs designed by Dan Rose, Owner and Head Coach of Rose Performance Training and the Harrisburg Weightlifting Club.
Coach Rose designs programs for and works with athletes of all ages and backgrounds from elementary school to Professional athletes. Coach Rose is a Masters World Weightlifting Champion, and has coached 12 National Champion weightlifters, and multiple Team USA members.
For more information, or questions, visit our website, www.roseperformance.com or email dan@roseperformance.com
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Power Snatch HWC
3 x 3 @ 40, 60, 75 %
C
Push Press
3 x 5 @ 75 %
D
Back Squat
3 x 5 @ 75 %
E
L-Drill HWC
5 x 1
F
Side Plank Crunch
3 x 15
Recovery
G
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Clean
3 x 3 @ 40, 60, 75 %
C
Clean Pull HWC
3 x 5 @ 75 %
D
Pendlay Row
3 x 5 @ 75 %
E
Pause Back Squat HWC
3 x 2 @ 75 %
F
Vertical Jump HWC
5 x 3
G
Reverse Crunch
10 x 20 @ 10
Recovery
H
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Snatch
3 x 3 @ 40, 60, 75 %
C
Back Squat
3 x 5 @ 75 %
D
Flat Dumbbell Bench Press
3 x 5 @ 75 %
Conditioning
E
Intervals - Bench Jump Overs, Squat Thrusts, Med Ball Thrusters
15/45 Work/Rest Interval: Bench Jump Overs - 5 rounds, rest 1min Squat Thrusts - 5 rounds, rest 1min Med Ball Thrusters - 5 rounds
F
Caterpillar Plank with Pushup
3 x 10
Recovery
G
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Clean & Jerk
3 x 3 @ 40, 60, 75 %
C
Clean Pull HWC
3 x 5 @ 75 %
D
Pause Back Squat HWC
3 x 2 @ 75 %
E
Power Jerk
3 x 5 @ 40, 60, 75 %
F
5-10-5 20yd Shuttle HWC
10 x 1
G
Single Arm Farmer Walk
3 x 3
Recovery
H
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Dan Rose
Comped USAW account for 2 years.
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