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Dan R., Harrisburg, NC Strength & Conditioning Coach

Dan R.

Strength & Conditioning

SILVER
(12 reviews)

I have over 20 years in the sports and health/fitness industries. I work with athletes of all ages to make them stronger, faster, and more agile on the field/court. View all coaching experience

This coach is unavailable to take clients at this time.

Training Locations
Training Locations
  1. 5560 Harrisburg Industrial Park Dr, Harrisburg, NC

Coach is willing to travel up to 10 miles

  • Central Piedmont Community College (NC)

  • 1 years

  • Qualified Private Coach

  • Adults, Kids, Teenagers

  • Nutrition, Conditioning, Cross Training, HIIT, Olympic Weightlifting, Powerlifting, CrossFit, Weight Loss

  • Flexibility, Clean and Jerk, Medicine Ball Workouts, Back Squat, Balance, Bench Press, Front Squat, Lower body strength, Power Clean, Snatch, Upper Body Strength, Core Conditioning, Deadlift, Explosiveness, Speed/ Agility

Credentials

  • Central Piedmont Community College (NC)

  • 1 years

  • Qualified Private Coach

Services

  • Adults, Kids, Teenagers

  • Nutrition, Conditioning, Cross Training, HIIT, Olympic Weightlifting, Powerlifting, CrossFit, Weight Loss

  • Flexibility, Clean and Jerk, Medicine Ball Workouts, Back Squat, Balance, Bench Press, Front Squat, Lower body strength, Power Clean, Snatch, Upper Body Strength, Core Conditioning, Deadlift, Explosiveness, Speed/ Agility

More About Coach Dan

As a USA Weightlifting certified Advanced Sports Performance and Club Coach, and a Crossfit L1 Trainer, I coach athletes from the middle school level through the college level in strength and conditioning, speed and agility, and endurance training. I also work with amateur athletes through the sport of Olympic Weightlifting. I am the current 2014 Masters World Weightlifting Champion.

My athletic career started with gymnastics through elementary school, followed by football, basketball, and track at the varsity level through high school. After high school, I began to compete on the National level in Olympic Weightlifting, being ranked in the top 3 of my class, and earning an invitation to the summer training program at the Olympic Training Center. I currently hold 3 Masters records in my class.

Typical sessions consist of strength training, speed/agility/footwork drills and a lot of conditioning. Most of my sessions incorporate the olympic lifts, which develop the most explosive power, and highest vertical leaping ability of any sport.

Action Photos

Client Reviews

If you have a teenager, boy or girl and they are wanting to get into shape. I STRONGLY recommend 4F Sports Performance and Coach Dan Rose. Dan is great and works the classes hard. My daughter McKenzie loves Dan and what he has helped her accomplish since starting with him and is actually going to continue with the Sports Performance classes for Strength and Conditioning & Speed/Agility and is also adding the Olympic Weight Lifting to the mix. Contact Dan Rose, you can't go wrong!!!!
Hard pressed to find a more experienced coach than Dan. His knowledge of weightlifting form and nutrition give you all the tools you need to succeed.
Dan is a true professional who not only loves what he does, but has a way of helping people reach their goals that is unique. His success is measured in the successes, the numerous and measurable successes, of his athletes. I am always learning from him and I know I am a better coach because of him.
Brought my son and some of his basketball teammates to do some cross - training. ...Although they got their butts kicked, they absolutely LOVED it and loved Coach Dan! They can't wait to return and said that for each basket they make in their next game they will shout "Burpees!
5/5 stars January 27, 2014 Dan's Olympic and athletic training has not only increased my performance but has resulted in a big gain in my confidence. Dan's uses his sports/lifting experience and knowledge to push us to increase our output resulting in new personal records. I have been training with Dan for 3 months had have personally seen my clean and jerk PR go up by 35 lbs. Dan critiques my form and technique to let me know what I did right and what I did wrong. Dan provides fundamentally sound programs to his athletes, and I am proof that they work. As a beginner he personally tailored a program to fit my abilities. I would highly recommend Dan to my friends and family. If you are in need of increasing your ability and strength in any sport Dan's 4FSports Performance is the place to make it happen. Plus, Dan has a great personality.
5/5 stars December 29, 2013 Dan is an outstanding athlete and superior coach. Having 5+ years of experience in the weightroom myself, Dan's advice has improved my weightlifting form and confidence tremendously in only a few months.
5/5 stars December 29, 2013 4F Sports Performance has a wonderful youth workout program that both of my boys (Gage-13 & Grey-8) participate in. They love working with Dan and Yashi. We homeschool and love having the option to do our workouts during morning hours. Both boys have improved tremendously as athletes. A great experience all around!
5/5 stars December 29, 2013 Dan is a true professional in the industry. Always motivating and works you every minute to reach your goals.
5/5 stars December 31, 2013 I am a member participating in the Harrisburg Weightlifting Club with Dan as head coach. Dan's experience provides a well structured program, feedback specific enough to focus on without being overwhelming. As coach, Dan was there for my first meet to coach me through the warm-up and events. He ensured all I had to do was execute and took away all distractions.
5/5 stars January 12, 2014 Great coaching. Kid friendly. A great atmosphere and a staff with great knowledge. You will not be disappointed.
5/5 stars January 17, 2014 Our daughter only gets a two month break from softball for the year so we decided to enroll her in some off season training. She loves Coach Dan and would go everyday if she could fit it into her schedule. He really pushes them and makes sure they are working to their full potential while maintaining correct form. When she went back to her first team practice a couple of weeks ago, her coaches were impressed with the improvement of her speed. She has never been very fast but when they timed the girls, she had the fastest time on the team. Besides her speed, we noticed she was playing with more intensity and confidence. She has always continued her softball drills, lessons, and workouts in the off season but 4F Sports Performance gave her something extra this winter. Now that team practice is back, she can only go to class once a week but she has already asked us to outfit our garage with equipment so she can continue her workouts at home!
5/5 stars January 18, 2014 Dan Rose has helped me improve on Olympic Weightlifting and overall strength training. Recently I set a weightlifting goal in bench press and with Dan's programming I was not only able to achieve my goal but I went beyond it! The conditioning program has improved my abilities in body weight exercises such as pull-ups, push-ups, and squats. Results, that is what I look for and that is what I got!
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