Athletes, you should be working on Strength & Conditioning year round. At Rose Performance Training and the Harrisburg Weightlifting Club, you receive an individual program design. Your program is based on the sport(s) you play, and your athletic and training experience. We design off-season, pre-season, and in-season programs to help you perform your best every game day.
Each season has a specific focus. Based on the time of year, you will focus on muscle building, strength building, speed and power development, and overall cardiovascular endurance. Beginners go through an introductory, technique-focused period, and then move into their specific focus.
All programs are implemented and monitored to suit the abilities and needs of each individual athlete. We develop programs for elementary school kids, middle/high school athletes, collegiate athletes, and professional athletes.
If you want to become a better athlete; if you want to get stronger, faster, and more explosive, you need to be here.
Rose Performance Training is the training system that fuels 4F Sports Performance and the Harrisburg Weightlifting Club, we are in the practice of training and developing competitive athletes. Our program is heavily based on strength, speed, and explosive power. These are the foundational qualities every athlete needs.
Since 2013, we have been working with athletes of all ages in Harrisburg, Concord, and the greater Charlotte area. We have seen our athletes move from high school to the college level. We have also seen our athletes get called to the major leagues of their sports. Our athletes have seen great success as a result of individualized training that has been prescribed to suit their particular sport, and individual needs. We offer over 30 hours of supervised open training every week. Our coaching staff consists of champion weightlifters and former collegiate athletes. Our athletic performance experience spans several decades.
We use the Olympic lifts as the basis for our programs. These lifts provide exceptional speed, strength, explosive power, and athleticism. Each athlete is taught to perform the lifts correctly, and safely. Form and technique always take precedence over the amount of weight used. After the 2 foundations classes, new athletes will go through approximately a 6-8 week basic training program as they continue to learn new movements and allow their bodies to adapt to our full training protocol. At this point, more individualized training takes place, based on their goals and sports.
The wide array of athletes and people we've worked with include elite level soccer players, softball players, wrestlers, fighters, GRID and Crossfit Regionals athletes, Crossfit coaches, powerlifters, personal trainers, tri-athletes, strength and conditioning coaches, military, weightlifting coaches, National Champion weightlifters, swimmers, basketball players, lacrosse players, cross country athletes, baseball players, football players and coaches, competitive cheerleaders, collegiate athletes, MLB players, NFL players, UFC fighters, middle and high school athletes working their way up the ranks, and more.
All training programs are developed and coached by or under the direct supervision of head coach, Dan Rose. Coach Dan is a National Coach through USA Weightlifting, the governing body of the sport of Weightlifting in the Olympics. Coach Dan has been involved in weightlifting and athletic training for 25 years, and is a 2014 Masters World Weightlifting Champion. Coach Dan is also a Crossfit L1 Trainer, and an instructor of USA Weightlifting coaching education certifications. Dan writes strength programs for Crossfit boxes, and teaches weightlifting clinics on a regular basis.
Dan has trained, trained with, and been trained by Olympians, world champion powerlifters, and high level bodybuilders. Dan's competitive background includes gymnastics, football, basketball, track and field, and of course weightlifting. Using this extensive background and experience, Coach Dan develops individual programs for each sport specific athlete and weightlifter, and also develops the programs for the general sports performance training. Open communication is forever ongoing with each individual athlete, as programs continue to evolve with the best interest of each athlete always the top priority.
Our program is not a group class format. You will receive individualized workouts, based on your sport/goals, which will include strength, conditioning, and speed/agility work. We are not a Crossfit box, although we can do competition level programming.
Competitive athletes and personalized training programs with individual attention is our specialty. Our priority is to have each of our athletes performing at their very best. We also have an extremely successful competitive weightlifting program. If you are wanting to be part of a team, and compete in the Olympic sport of weightlifting, this is the place to be. We have Youth, Junior, Senior, and Masters lifters in our club. We compete on the local, state, and National level, while working to get our lifters on International teams. Our weightlifting family is unlike any other.
All new Sports Performance members are required to go through 2 beginner/foundations sessions before beginning open training. The classes are $45 each, and give an introduction to many of the different movements we do here. Age groups are 9-up.
Open training M-F from 2:30pm-8:30pm
Most Mon/Wed/Fri from 8:30am-10:30am (these are "unofficial" open hours, and are subject to change without notice, and the days may change during Nov-Feb. Call ahead to verify.).
Open training most Sat from 9am-11am
The gym closes for 2 weeks each year. 1 week around the end of June/beginning of July, and 1 week around Christmas/New Year. Exact dates are published in advance.
Gym also closes in observance of the following holidays:
New Year's Day
Day after Thanksgiving
Whether you are looking to compete, increase your athletic performance, get stronger, become more agile, increase your fitness level, or just lose some weight, 4F Sports Performance can design the program you need.
$20 per class drop-in/trial class fee for those not wanting to do monthly.
10 Session Punch Cards available for $150.
No contracts required.
Full Team training sessions available. Contact for details.