Harrisburg Weightlifting & Rose Performance
4 week, 4 days per week strength focus for cheer athletes. 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
1 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
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
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
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 - Lateral Bounds, Squat Jumps, Single Leg Triple Bounds
20/10 Work/Rest Interval: Lateral Skater Bunds - 10x, rest 1min Squat Jumps - 10x, rest 1min Single Leg Triple Bounds - 10x(switch legs each round)
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
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
Dan Rose
Comped USAW account for 2 years.
