Harrisburg Weightlifting & Rose Performance

Multi-sport, Basketball, Baseball , Football , Soccer, Softball, Volleyball, Combat Sports, Wrestling, Track & Field, Strength & Conditioning, Gymnastics, Lacrosse
Coach
Dan Rose

4 week, 4 days per week strength focus for athletes that play multiple sports.  Designed to increase strength gains following a hypertrophy focused program.  Great for the middle of an off-season, and lead in to the pre-season.  Includes strength training exercises with 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 variations included, but proficiency in the Olympic lifts 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

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Experience
Programs designed by a Coach with 30 years of experience in Weightlifting, Strength & Conditioning, and health/fitness.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 4-week program
Sunday
MultiSport Athlete Strength, Week 1, Day 1

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 @ 40, 60, 75 %

C

Push Press

3 x 5 @ 75 %

D

Back Squat

3 x 5 @ 75 %

Conditioning

E

AFAP - Run, Squat, Sit Up, Run

As fast as possible, perform the following: 900m Run 50 Air Squats 50 Situps 600m Run

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

Monday
MultiSport Athlete Strength, Week 1, Day 2

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 High Pull from Power Position

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 %

Conditioning

F

AMRAP - Run, Burpees

In 12 minutes, perform as many repetitions as possible of: 100m Run 10 Burpees

G

Reverse Crunch

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

Wednesday
MultiSport Athlete Strength, Week 1, Day 3

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 @ 40, 60, 75 %

C

Flat Dumbbell Bench Press

3 x 5 @ 75 %

D

Back Squat

3 x 5 @ 75 %

Conditioning

E

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

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

Thursday
MultiSport Athlete Strength, Week 1, Day 4

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 High Pull from Power Position

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 %

Conditioning

F

Sprints - 40s & Broad Jumps

Sprint 40 yards, then Broad Jump back to start line. Rest 30 seconds. Perform 10x.

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

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