SINCE 2013

MULTIPLE MEMBERSHIP OPTIONS TO MEET YOUR NEEDS

24-hr access available for members 18+

CONTACT US FOR DETAILS

Our philosophy, based on decades of experience as both athletes and performance coaches, as well as scientific research, is that there is no substitute for foundational strength.

Building that foundational strength starts with resistance training to build up new muscle.

This new muscle growth carries the potential for gaining more strength.

Those strength increases allow for creating more power and force production.

That higher force production (creating force against the ground) allows us to run faster, jump higher, throw harder, hit further, and move quicker.

Agility Drills may look flashy, and they are important, and we do them here as part of of our fully individualized and periodized athletic performance program.

Agility Drills by themselves don't create better athletes. More foundational strength allows the drills to be performed at a higher level, which increases your sport(s) practice performance, which elevates your gameplay.

Our periodized approach factors in the sport(s) in which you participate, the position(s) you play, and the sport calendar (in-season, post-season, off-season, pre-season). This approach allows you to strength train year-round, for optimal gameday performance.

Athletes, you should be working on Strength & Conditioning year round. At Rose Performance Training, 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.

The RPAR

Rose Performance Athlete Rating

At Rose Performance, our responsibility is to help you become a more complete athlete.  After 13 years of research, program implementation, and data tracking, we have created a rating system.

What Is It?

A rating system that quantifies an individual’s overall athleticism.

What Is It For?

The RPAR provides an objective measure of an individual athlete’s current athletic performance.  With continued, consistent training, measurable development can be tracked and quantified across the assessed performance categories – strength, speed, power, explosiveness, agility, and reactiveness.

Your scores help us to determine the biggest needs in your training program.

How Is It Computed?

An athlete’s raw testing results are pulled from his or her in-gym training sessions.  This data is standardized and weighted to produce the ranking score.

Which Performance Exercises Are Tested?

The RPAR assesses six performance exercises: 

•   3-Rep Max Back Squat //  Strength

• 1-Rep Max Barbell Clean //  Power

•   Standing Vertical Jump //  Explosiveness

•   Kneeling Lateral Start 10yd Sprint to Dead Stop//  Speed

•   Drop Jump RSI //  Reactiveness

•   The 5-10-5 Pro Agility Shuttle //  Agility

Why These Exercises?

These measured categories are foundational to athletic performance.

The Back Squat tests your strength.  The more strength you have, the more potential you have to produce more power.

The Clean tests your power output.  The more power you can produce, the more potential you have to be more explosive.

The Standing Vertical Jump tests your explosiveness.  The more explosive you are, the more potential you have to produce more speed.

The Kneeling Lateral Start 10yd Sprint to Dead Stop tests your speed.  The faster you are, the more potential you have to react quicker.

The Drop Jump RSI tests your reactiveness.  The quicker you can react, the more potential you have to be agile.

The 5-10-5 Pro Agility Shuttle tests your agility.  The more agility you have, the more potential you have to be a better athlete. 

Standardized administration of each exercise test allows for consistent and reliable data collection. 

What Are the RPAR Tiers?

The Athlete’s overall score determines which RPAR tier he or she is categorized in:

FEMALES

•   Foundational //  55 - 64.9

•   Beginner //  65 - 74.9

•   Intermediate //  75 - 84.9

•   Advanced //  85 - 94.9

•   Elite //  95+

MALES

•   Foundational //  60 - 69.9

•   Beginner //  70 - 79.9

•   Intermediate //  80 - 89.9

•   Advanced //  90 - 99.9

•   Elite //  100+

Next Level Implementation:

The RPAR provides quantifiable data reflecting an individual athlete’s performance attributes.  Clear progress in the performance exercises indicates to collegiate and professional coaches that effective training is being implemented to drive competitive performance.

This testing protocol combines classic performance benchmarks widely recognized across multiple sports with more advanced assessments often utilized at elite levels. 

Every barbell exercise and every drill you do here at Rose Performance is designed to help increase at least one of these benchmarks.  Some, like the Snatch and Clean & Jerk, can help with them all.

RPAR IS MORE THAN A NUMBER. IT’S YOUR STANDARD.

WHAT’S YOURS?

PERFORMANCE TESTING & OBJECTIVE FEEDBACK

RPT utilizes OVR Sprint, Agility, and Jump technology to objectively measure athletic performance and track progress over time.

OVR SPRINT

Measures sprint times and allows us to evaluate acceleration and speed development

OVR AGILITY

Measures change-of-direction performance through drills such as the 5-10-5 and other agility tests

OVR JUMP

Measures Vertical Jump performance, GCT, and RSI to track improvements in lower-body explosiveness and power

OBJECTIVE PROGRESS TRACKING

Performance can be retested and compared over time rather than relying solely on visual observation

1. Immediate Athlete Feedback – Athletes receive measurable results that help them understand where they are improving and where additional work is needed

2. Training Guidance – Testing data provides coaches with additional information to help identify strengths and weaknesses and guide future programming

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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, World Class weightlifters, swimmers, basketball players, lacrosse players, cross country athletes, baseball players, football players and coaches, competitive cheerleaders, collegiate athletes, MLB 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 30 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, National, and International levels.  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 $50 each, and give an introduction to many of the different movements we do here.  After the assessments, the monthly membership rates begin. Age groups are 9-up.

OPEN HOURS

Coached Training Mon/Wed/Fri from 3 pm - 8 pm

Coached Training Tues/Thurs from 230pm-630pm

Coached Training Sat from 10am-12pm

24-hour access is available, contact for details.

The gym closes for 2 weeks each year.  1 week in June, 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

Memorial Day

Independence Day

Labor Day

Thanksgiving Day

Day after Thanksgiving

Christmas Eve

Christmas Day

Whether you are looking to compete, increase your athletic performance, get stronger, become more agile, increase your fitness level, or just lose some weight, Rose Performance can design the program you need.

CONTACT US FOR PRICING INFORMATION

Full Team training sessions available.  Contact for details.