Harrisburg Weightlifting & Rose Performance
12 week, 4 days per week full Strength & Conditioning for cheer athletes. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance. 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 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
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 Power Position
3 x 5 @ 45, 55, 65 %
C
Push Press
3 x 10 @ 65 %
D
Back Squat
3 x 10 @ 65 %
Conditioning
E
AFAP - Hurdle Chops + Sprint
As fast as possible, perform 12 rounds of: 10 Hurdle Chops + 10 yard sprint, rest 30 seconds Alternate directions each time
F
Plank
1 x 4:00
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
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 Below the Knee
3 x 5 @ 45, 55, 65 %
C
Clean Deadlift
3 x 10 @ 65 %
D
Bent Over Row HWC
3 x 10 @ 65 %
E
Overhead Squat
3 x 10 @ 65 %
Conditioning
F
AMRAP - Front Squat, Lunge, Push Press, Burpee
2 - 7min AMRAPS with 2 minute rest. In 7 minutes, perform as many repetitions as possible of: 5 Dumbbell Front Squats 10 Dumbbell Lunges 5 Dumbbell Push Press 5 Burpees
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 High Pull from Below the Knee
3 x 5 @ 45, 55, 65 %
C
Incline DB Bench Press
3 x 10 @ 65 %
D
Front Squat
3 x 10 @ 65 %
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
Arms Extended Plank
10 x 20
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
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 5 @ 45, 55, 65 %
C
Clean Deadlift
3 x 10 @ 65 %
D
Overhead Squat
3 x 10 @ 65 %
E
Power Jerk
3 x 5 @ 45, 55, 65 %
Conditioning
F
Sprint - 300m
As fast as possible, perform the following 5x: 300 meter Sprint 2min Rest
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
Dan Rose
Comped USAW account for 2 years.
