Harrisburg Weightlifting & Rose Performance

Soccer, Strength & Conditioning
Coach
Dan Rose

4 week, 4 days per week speed and power focus for athletes that play Soccer.  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 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 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
Soccer Athlete WL Power, 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

Hang Power Snatch from Below the Knee

3 x 2 @ 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

Monday
Soccer Athlete WL Power, 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

Clean

3 x 2 @ 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

Wednesday
Soccer Athlete WL Power, 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

3 x 2 @ 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

Thursday
Soccer Athlete WL Power, 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

Power Clean

3 x 2 @ 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

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Soccer Athletes

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