Harrisburg Weightlifting & Rose Performance
4 week, 4 days per week speed and power focus for cheer athletes. Designed to increase speed and power output after size and strength focused programs. Great for the end of an off-season, and leading in to the pre-season. Includes strength training exercises, 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.
Olympic lift pulling movements are included, but proficiency in the Olympic lifts is not required.
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 multiple National Champion weightlifters, and a University World Champion.
For more information, or questions, visit our website, www.roseperformance.com or email dan@roseperformance.com
Features1 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
Hang Snatch High Pull from Below the Knee
3 x 3 @ 50, 75, 85 %
C
Back Squat
3 x 3 @ 85 %
D
Power Jerk
3 x 2 @ 50, 75, 85 %
E
Weighted Squat Jump
3 x 10
Conditioning
F
AFAP - Run, Med Ball Thrusters, Ring Rows
As fast as possible, perform: 900 meter run 50 Med Ball Thrusters 30 Ring Rows
G
Side 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
Clean Pull HWC
3 x 3 @ 50, 75, 85 %
C
Hang Clean High Pull from Below the Knee
3 x 3 @ 85 %
D
Front Squat
3 x 3 @ 85 %
E
Pull-Up
Conditioning
F
AMRAP - Ring Rows, Pushups, Burpees, Air Squats, Run
In 15 minutes, perform as many repetitions as possible of: 3 Ring Rows 5 Hand Release Pushups 10 Burpees 15 Air Squats 200m Run
G
Cable Crunches
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
Snatch High Pull
3 x 3 @ 50, 75, 85 %
C
Back Squat
3 x 3 @ 85 %
D
Weighted Squat Jump
3 x 10
E
Plyo Pushup
Conditioning
F
Intervals - Bench Jump Overs, Squat Thrusts, Med Ball Thrusters
45/15 Work/Rest Interval: Bench Jump Overs - 5x, rest 1min Squat Thrusts - 5x, rest 1min Med Ball Thrusters - 5x
G
Plank Leg Raise
5 x 0:30
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 Clean Pull from Power Position
3 x 3 @ 50, 75, 85 %
C
Hang Snatch High Pull from Below the Knee
3 x 3 @ 85 %
D
Front Squat
3 x 3 @ 85 %
E
Power Jerk
3 x 2 @ 50, 75, 85 %
Conditioning
F
Sprints - 100s & 40s
Sprint 100 meters, rest 30 seconds, 5x, rest 1 min Sprint 40 meters, rest 30 seconds, 6x
G
Standing Cable Side Bend
3 x 15
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.
