SINCE 2013

ONLINE PROGRAMS

Generic programs to follow, as well as custom programs available. Individuals and teams can get the best training programs developed by Coach Dan Rose. 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 12 National Champion weightlifters, and multiple Team USA members.

CUSTOM PROGRAMS ARE AVAILABLE. EMAIL FOR MORE INFORMATION

learn the olympic lifts

Weightlifting, the Olympic sport, is not just a sport.  Training the Olympic lifts is the single best way to develop speed, strength, and explosive power.  All athletes should be incorporating these lifts, and their variations, into their Strength & Conditioning programs. This is an 8 week beginner program designed to teach anyone how to Snatch and Clean & Jerk.  The program is 3x/week, and includes video demonstrations and written tutorials. There are no designated weights to use, as technique work can be done using a PVC pipe, broomstick, or an empty barbell.  The entire program can be completed in your living room, home gym, school gym, or commercial gym.  No specialty equipment is required.

HWC BEGINNER WEIGHTLIFTER HYPERTROPHY

Hypertrophy training for the beginner weightlifter.  A difficult program with the goals of increasing muscle size to gain more potential strength gains during the strength training phase.  Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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 their beginner muscle building cycle.

This is for beginners, but intermediate and advance lifters can adapt it as well.  Sleep 8-10 hours a day, and train on a caloric surplus. This is the generic template.  Custom programs are also available.

HWC Advanced Weightlifter Hypertrophy

Hypertrophy training for the advanced weightlifter.  A very difficult program with the goals of increasing muscle size to gain more potential strength gains during the strength training phase.  Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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 the cycle the team hates the most.

This is not for beginners.

This is the generic template.  Custom programs are also available.

HWC BEGINNER WEIGHTLIFTER STRENGTH

Strength training for the beginner weightlifter.  A very difficult program with the goals of increasing strength in preparation for the power and competition phases.  Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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 the cycle that helps them get strong.  HWC lifters are know for their overall squatting, pulling and pressing strength.

This is for beginners, but intermediate and advance lifters can adapt it as well.  Sleep 8-10 hours a day, and train on a caloric surplus. This is the generic template.  Custom programs are also available.

HWC ADVANCED WEIGHTLIFTER STRENGTH

Strength training for the advanced weightlifter.  A very difficult program with the goals of increasing strength in preparation for the power and competition phases.  Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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 the cycle that helps them get strong.  HWC lifters are know for their overall squatting, pulling and pressing strength.

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.

HWC BEGINNER WEIGHTLIFTER POWER

Power training for the beginner 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.

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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. This is for beginners, but intermediate and advance lifters can adapt it as well.  Sleep 8-10 hours a day, and train on a caloric surplus.

This is the generic template.  Custom programs are also available.

HWC ADVANCED WEIGHTLIFTER 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.

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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.

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.

HWC BEGINNER LIFTER 12 WEEK FULL PROGRAM

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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 full 12 week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.

Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

This is for beginners, but intermediate and advance lifters can adapt it as well.  Sleep 8-10 hours a day, and train on a caloric surplus. This is the generic template.  Custom programs are also available.

HWC ADVANCED LIFTER 12 WEEK FULL PROGRAM

The Harrisburg Weightlifting Club has produced 12 National Champions, multiple Team USA members, a Masters World and Pan-American Champion, and over 100 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 full 12 week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.

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.

multi-sport athlete 4 week hypertrophy focused Strength & Conditioning program

4 week, 4 days per week hypertrophy focus for athletes that play multiple sports.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-season.  Includes strength training and explosive movement, 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 movements are included, but proficiency in the Olympic lifts is not required.

multi-sport athlete 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week hypertrophy focus for athletes that play multiple sports.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-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.

multi-sport athlete 4 week strength focused Strength & Conditioning program

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.

multi-sport athlete 4 week Strength Focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

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 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.

multi-sport athlete 4 week Power Focused Strength & Conditioning program

4 week, 4 days per week speed and power focus for athletes that play multiple sports.  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, 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 movements are included, but proficiency in the Olympic lifts is not required.

multi-sport athlete 4 week Power Focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week speed and power focus for athletes that play multiple sports.  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.

multi-sport athlete 12 week full Strength & Conditioning program

12 week, 4 days per week full Strength & Conditioning for athletes that play multiple sports.  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.

multi-sport athlete 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

12 week, 4 days per week full Strength & Conditioning for athletes that play multiple sports.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.  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.

baseball/softball 4 week hypertrophy focused Strength & Conditioning program

4 week, 4 days per week hypertrophy focus for athletes that play Baseball and Softball.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-season.  Includes strength training and explosive movement, 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 movements are included, but proficiency in the Olympic lifts is not required.

baseball/softball 4 week sTRENGTH focused Strength & Conditioning program

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.

baseball/softball 4 week strength focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week strength focus for athletes that play Baseball and Softball. 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 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.

baseball/softball 4 week power focused Strength & Conditioning program

4 week, 4 days per week speed and power focus for athletes that play Baseball and Softball.  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, 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 movements are included, but proficiency in the Olympic lifts is not required.

baseball/softball 4 week POWER focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week speed and power focus for athletes that play Baseball and Softball.  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.

BASEBALL/SOFTBALL 12 week full Strength & Conditioning program

12 week, 4 days per week full Strength & Conditioning for athletes that play Baseball and Softball.  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.

Baseball/Softball 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

12 week, 4 days per week full Strength & Conditioning for athletes that play Baseball and Softball.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.  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.

FOOTBALL 4 week hypertrophy focused Strength & Conditioning program

4 week, 4 days per week hypertrophy focus for athletes that play Football.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-season.  Includes strength training and explosive movement, 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 movements are included, but proficiency in the Olympic lifts is not required.

FOOTBALL 4 week STRENGTH focused Strength & Conditioning program

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.

FOOTBALL 4 week POWER focused Strength & Conditioning program

4 week, 4 days per week speed and power focus for athletes that play Football.  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, 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 movements are included, but proficiency in the Olympic lifts is not required.

FOOTBALL 12 week full Strength & Conditioning program

12 week, 4 days per week full Strength & Conditioning for athletes that play Football.  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.

FOOTBALL 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week hypertrophy focus for athletes that play football.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-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.

FOOTBALL 4 week STRENGTH focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week strength focus for athletes that play Football. 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 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.

FOOTBALL 4 week POWER focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week speed and power focus for athletes that play Football.  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.

FOOTBALL 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

12 week, 4 days per week full Strength & Conditioning program for athletes that play Football.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.  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.

soccer 4 week hypertrophy focused Strength & Conditioning program

4 week, 4 days per week hypertrophy focus for athletes that play Soccer.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-season.  Includes strength training and explosive movement, 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 movements are included, but proficiency in the Olympic lifts is not required.

soccer 4 week STRENGTH focused Strength & Conditioning program

4 week, 4 days per week strength focus for athletes that play Soccer.  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.

soccer 4 week STRENGTH focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week strength focus for athletes that play Soccer.  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 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.

soccer 4 week power focused Strength & Conditioning program

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. Olympic lift pulling variations included, but proficiency in the Olympic lifts not required.

soccer 4 week power focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

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.

soccer 12 week full Strength & Conditioning program

12 week, 4 days per week full Strength & Conditioning for athletes that play Soccer.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.  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. Olympic lift pulling variations included, but proficiency in the Olympic lifts not required.

soccer 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

12 week, 4 days per week full Strength & Conditioning for athletes that play Soccer.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.  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.

basketball 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

4 week, 4 days per week hypertrophy focus for athletes that play basketball.  Designed to increase muscle size and gain more potential for greater strength gains during a strength focused program.  Great for the beginning of an off-season, and lead in to the middle of the off-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.