SINCE 2013
Remote Weightlifting & Performance Coaching that Gets Results
Generic programs to follow, as well as custom programs available. Remote weightlifting coaching gives athletes professional oversight no matter where you train — from home gyms to commercial gyms — with weekly programming and video feedback.
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 4 World Champions, 13 National Champion weightlifters, and multiple Team USA members.
Started with a template? Want personalized feedback & weekly adjustments?
👉 Upgrade to Custom Remote Coaching
Whether you want custom coaching or a structured online program you can upgrade later, we’ve got a path for you.
Custom programming, video analysis, and real coaching — wherever you train
Online strength and conditioning programs allow athletes to train anywhere, not just at our home gym.
Olympic weightlifting, speed, and strength coaching for youth, high school, collegiate, and adult athletes — delivered remotely with weekly feedback and proven results.
WHO THIS IS FOR
This remote coaching option is ideal if you:
Train at a different gym or at home
Want real coaching without relocating
Need technique feedback, structure, and accountability
Are a youth athlete, high school athlete, collegiate athlete, or adult lifter
Want performance-focused training, not generic fitness plans
Started with a template? Want personalized feedback & weekly adjustments?
👉 Upgrade to Custom Remote Coaching
WHAT YOU GET (CUSTOM REMOTE COACHING)
Fully customized weekly training program
Video review and technical feedback
Individualized strength, speed, and mobility work
Ongoing adjustments based on performance
Direct coach communication and check-ins
Optional competition prep and peaking cycles
All programming is written by Coach Dan Rose based on your goals, training age, equipment access, and competition schedule.
Video technique coaching allows you to get cues and corrections from your mobile device.
HOW REMOTE COACHING WORKS
→ Get Your Free Sample Week of Programming
Step 1: Apply
Tell us your goals, training background, and equipment access.
Step 2: Onboarding
You’ll receive your initial program and instructions for submitting video.
Step 3: Train + Submit Video
Upload lifts or drills for review (Olympic lifts, speed work, strength movements).
Step 4: Coaching & Progression
Programming and feedback evolve as you progress.
Get A FREE SAMPLE WEEK OF PROGRAMMING
Team USA
IWF Youth World Championships and Youth Pan-American Championships Team USA member
STARTING POINT OPTIONS
OPTION 1 — Start with a Template Program
Perfect if you want structure immediately.
Sport-specific or goal-specific programs
Lower cost entry point
Upgrade to custom coaching anytime
👉 Start with an Online Program
Started with a online template? Want personalized feedback & weekly adjustments?
👉 Upgrade to Custom Remote Coaching
OPTION 2 — Custom Remote Coaching
Best for athletes who want maximum progress and accountability.
Custom training programs are designed specifically for your goals and needs
Fully individualized
Weekly feedback
Long-term development
Get A FREE SAMPLE WEEK OF PROGRAMMING
Next Level
Track athlete receiving college scholarship
RESULTS & EXPERIENCE
International-level weightlifting experience
Athletes ranging from youth to world-class
Proven systems for strength, speed, and long-term development
Emphasis on technique, health, and sustainability
FAQ
Do I need special equipment?
Programs are adjusted to what you have access to.
How do video reviews work?
You submit video through your training platform; feedback is provided clearly and directly.
Can I switch from a template program to custom coaching?
Yes — many athletes start with a template and upgrade once ready.
Is this only for weightlifters?
No — speed, power, athletic performance, and general fitness clients are welcome.
Professional
Pro baseball players Corey Seager, Kyle Seager, and Justin Seager
TEMPLATE PROGRAMS
Choose your path below:
Step 1 — What’s your main goal?
Build strength
Improve Olympic lifts
Increase speed & explosiveness
Sport-specific performance
General athletic development
Step 2 — What best describes you?
Youth athlete
High school athlete
Collegiate athlete
Adult / recreational
Competitive weightlifter
Step 3 — Not sure?
👉 Start with a template program — upgrade to custom coaching anytime
Started with a template? Want personalized feedback & weekly adjustments?
👉 Upgrade to Custom Remote Coaching
“Why Our Remote Coaching Gets Results”
We have over 30 years of experience in the industry, working with a diverse population of youth, teens, 20-somethings, and seniors
“Our Coaching Philosophy”
We program for your goals and needs, meet you where you are, and take you to where you want to go
“Proven Methods You Can Trust”
Coach Rose designs programs for and works with athletes of all ages and backgrounds,
from elementary school kids to elite Weightlifters, to everyday fitness enthusiasts, to Professional athletes.
🏅 4 World Champions Trained, and 4 World Records earned
🏅 113 National Medals and 8 International Medals Earned
🏅 Multiple Team USA Members Coached
Get A FREE SAMPLE WEEK OF PROGRAMMING
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, 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.
These are their base training cycles
These are generic templates. Custom programs are also available.
OLYMPIC WEIGHTLIFTING
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.
Beginner Weightlifter Hypertrophy
Hypertrophy training for the beginner weightlifter. A difficult program with the goals of building muscle to gain more potential strength gains during the strength training phase.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
Hypertrophy training for the advanced weightlifter. A very difficult program with the goals of building muscle to gain more potential strength gains during the strength training phase.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
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.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
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.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
Power training for the beginner weightlifter. A very difficult program with the goals of increasing power output before competition.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
Power training for the advanced weightlifter. A very difficult program with the goals of increasing power output before competition.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
Beginner 12 Week Program
This is a full 12-week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
This is for beginners, but intermediate and advanced lifters can adapt it as well.
Advanced 12 Week Program
This is a full 12-week advanced training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
Want more personalization?
All online programs can be upgraded to custom remote coaching with video review and individualized adjustments.
Not sure which program is right for you?
MULTI-SPORT ATHLETES
4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports. Designed for the off-season to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Multi-sport Athlete 4-week Hypertrophy Program - Olympic Lift Emphasis
4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports. Designed for the off-season to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
4 weeks, 4 days per week strength focus for athletes that play multiple sports. Designed for the end of the off-season, leading into pre-season, to increase strength gains following a hypertrophy-focused program.
Multi-sport Athlete 4-week Strength Program - Olympic Lift Emphasis
4 weeks, 4 days per week strength focus for athletes that play multiple sports. Designed for the end of the off-season, leading into pre-season, to increase strength gains following a hypertrophy-focused program.
4 weeks, 4 days per week, with a focus on speed and power for athletes who play multiple sports. Designed for the end of pre-season, leading into the sport season, to increase speed and power output after size and strength-focused programs.
Multi-sport Athlete 4 week Power Program - Olympic Lift Emphasis
4 weeks, 4 days per week, with a focus on speed and power for athletes who play multiple sports. Designed for the end of pre-season, leading into the sport season, to increase speed and power output after size and strength-focused programs.
12 weeks, 4 days per week, Strength & Conditioning program for athletes that play multiple sports. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Multi-sport Athlete 12-week Strength & Conditioning Program - Olympic Lift Emphasis
12 weeks, 4 days per week, Strength & Conditioning program for athletes that play multiple sports. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Want more personalization?
All online programs can be upgraded to custom remote coaching with video review and individualized adjustments.
or
baseball/softball 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 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 muscle-building concentrated program.
Great for the beginning of an off-season, and leads 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.
4 weeks, 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 muscle-building concentrated program.
Great for the beginning of an off-season, and leads into 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
baseball/softball 4 week sTRENGTH focused Strength & Conditioning program
4 weeks, 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 leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
baseball/softball 4 week strength focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play Baseball and Softball. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
baseball/softball 4 week power focused Strength & Conditioning program
4 weeks, 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 pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
baseball/softball 4 week POWER focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 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 pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
BASEBALL/SOFTBALL 12 week full Strength & Conditioning program
12 weeks, 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
Baseball/Softball 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
FOOTBALL 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 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 muscle-building concentrated program.
Great for the beginning of an off-season, and leads 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.
FOOTBALL 4 week STRENGTH focused Strength & Conditioning program
4 weeks, 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 leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
FOOTBALL 4 week POWER focused Strength & Conditioning program
4 weeks, 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 pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
FOOTBALL 12 week full Strength & Conditioning program
12 weeks, 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
FOOTBALL 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 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 muscle-building concentrated program.
Great for the beginning of an off-season, and leads into 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
FOOTBALL 4 week STRENGTH focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play Football. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
FOOTBALL 4 week POWER focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 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 pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
FOOTBALL 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 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 with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
soccer 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 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 muscle-building concentrated program.
Great for the beginning of an off-season, and leads 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.
soccer 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 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 muscle-building concentrated program.
Great for the beginning of an off-season, and leads into 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
soccer 4 week STRENGTH focused Strength & Conditioning program
4 weeks, 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 leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
soccer 4 week STRENGTH focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play Soccer. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
soccer 4 week power focused Strength & Conditioning program
4 weeks, 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 pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
soccer 4 week power focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 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 pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
soccer 12 week full Strength & Conditioning program
12 weeks, 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, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
soccer 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 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 exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
Want more personalization?
All online programs can be upgraded to custom remote coaching with video review and individualized adjustments.