Harrisburg Weightlifting & Rose Performance
Olympic Lifting, Weightlifting, Strength & ConditioningThe Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
Between 2021 and 2022 alone, 13 of our lifters (7 males and 6 females) won medals at the National Championships, with 6 of those lifters being crowned National Champions (3 males and 3 females).
This is a full 12 week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.
Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
This is for beginners, but intermediate and advance lifters can adapt it as well. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
https://www.roseperformance.com/weightlifting/
Features5 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
Snatch
3 x 3 @ 45, 55, 65 %
C
Hang Clean & Jerk from Power Position
2 x 2 @ 55, 65 %
D
Hang Snatch Pull from Below Knee
3 x 10 @ 65 %
E
Back Squat
3 x 10 @ 65 %
F
Good Morning
3 x 10
G
Plank
1 x 4:00
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
Hang Snatch from Power Position
2 x 2 @ 55, 65 %
C
Hang Clean & Jerk from Below the Knee
3 x 3 @ 45, 55, 65 %
D
Clean Pull HWC
3 x 10 @ 65 %
E
Push Press
3 x 10 @ 65 %
F
Bent Over Row HWC
3 x 10
G
Ab Wheel
1 x 30
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
Hang Snatch from Below the Knee
3 x 3 @ 45, 55, 65 %
C
Clean & Jerk
2 x 2 @ 55, 65 %
D
Hang Snatch High Pull from Power Position
3 x 10 @ 65 %
E
Front Squat
3 x 10 @ 65 %
F
Good Morning
3 x 10
G
Arms Extended Plank
10 x 20
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
2 x 2 @ 55, 65 %
C
Hang Clean & Jerk from Power Position
3 x 3 @ 45, 55, 65 %
D
Hang Clean High Pull from Below the Knee
3 x 10 @ 65 %
E
Strict Press
3 x 10 @ 65 %
F
Bent Over Row HWC
3 x 10
G
Weighted Sit Up
1 x 50
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, 2, 1, 1, 1, 3, 3, 3, 3, 3 @ 40, 50, 60, 70, 75, 80, _ , _ , _ , _ %
C
Clean & Jerk
2, 1, 1, 3, 3, 3, 3, 3, 3, 3 @ 60, 70, 75, 80, _ , _ , _ , _ , _ , _ %
D
Spiderman Plank
10 x 20
Recovery
E
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.
HWC programs have been producing National Champions since 2016
Get HWC Beginner 12 Week Program
Sebastian Rose
2024 Youth World Championships Team USA
Verified Athlete"2x Youth National Champion, 2023 Jr National Champion"
Ansley Amore
2022 Youth National Champion
Verified Athlete""
Michael Bloomfield
2021 Sr National Bronze Medalist
Verified Athlete""
Kat Lee
2021 Sr National Silver Medalist
Verified Athlete""
