HWC Advanced Power: Training by Dan Rose in TrainHeroic

Harrisburg Weightlifting & Rose Performance

Olympic Lifting, Weightlifting, Strength & Conditioning
Coach
Dan Rose

The Harrisburg Weightlifting Club has produced 6 National Champions, a University World Champion, a Masters World and Pan-American Champion, and over 50 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.  In 2021 alone,  the HWC sent 12 athletes from the home gym to the National Championships week in Detroit.  7 of them brought home a total of 15 National medals.  3 Gold, 8 Silver, 4 Bronze. 

This is a pre-competition cycle to help develop the highest amounts of explosive power.

Power training for the advanced weightlifter.  A very difficult program with the goals of increasing power output prior to competition.  Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

This is not for beginners.  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/

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Experience
Programs designed by a Coach with 30 years of experience in the sport of Weightlifting
Features
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Programming 5 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
Equipment
Recommended
Barbell // bumper plates // squat rack
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Sample Week
Week 1 of 4-week program
Sunday
HWC Advanced 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 Snatch from Below the Knee

2, 2, 1, 2 @ 50, 70, 80, 90 %

C

Clean & Jerk

3 x 1 @ 70, 80, 90 %

D

Hang Snatch Pull from Below Knee

3 x 3 @ 90 %

E

Back Squat

3 x 3 @ 90 %

F

Behind the Neck Jerk

2, 2, 1, 2 @ 50, 70, 80, 90 %

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
HWC Advanced 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

Snatch

3 x 1 @ 70, 80, 90 %

C

Hang Clean & Jerk from Power Position

2, 2, 1, 2 @ 50, 70, 80, 90 %

D

Snatch Grip RDL

3 x 3 @ 90 %

E

Pause Front Squat

3 x 2 @ 90 %

F

Jerk

2, 2, 1, 2 @ 50, 70, 80, 90 %

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

Tuesday
HWC Advanced 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

Hang Snatch from Power Position

2, 2, 1, 2 @ 50, 70, 80, 90 %

C

Hang Clean & Jerk from Below the Knee

3 x 1 @ 70, 80, 90 %

D

Hang Snatch High Pull from Power Position

3 x 3 @ 90 %

E

Back Squat

3 x 3 @ 90 %

F

Power Jerk

2, 2, 1, 2 @ 50, 70, 80, 90 %

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
HWC Advanced 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

Hang Snatch from Below the Knee

3 x 1 @ 70, 80, 90 %

C

Clean & Jerk

2, 2, 1, 2 @ 50, 70, 80, 90 %

D

Pendlay Row

3 x 3 @ 90 %

E

Pause Front Squat

3 x 2 @ 90 %

F

Jerk

2, 2, 1, 2 @ 50, 70, 80, 90 %

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

Friday
HWC Advanced Power, Week 1 Day 5

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, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 65, 70, 75, 80, 75, 80, 85, 80, 85, 90 %

C

Clean & Jerk

3, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 65, 70, 75, 80, 75, 80, 85, 80, 85, 90 %

D

Plank Reach Through

5 x 0:30

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

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Train like the best

HWC programs have been producing National medalists since 2016

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The Proof
verified-athlete-avatar Trevor Owens

2021 U25 National Champion

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verified-athlete-avatar Ava Oteri

2017 Youth National Champion

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verified-athlete-avatar Michael Bloomfield

2021 Sr National Bronze Medalist

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verified-athlete-avatar Aria Bremner

2018 FISU World University Champion

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HWC Advanced Power