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 multiple National Champion weightlifters, and a University World Champion.


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.


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.


 

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 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 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 hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS

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 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 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 - 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 - 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.