At 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.
The wide array of athletes and people we train 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 level weightlifters, swimmers, basketball players, lacrosse players, cross country athletes, baseball players, football players and coaches, competitive cheerleaders, collegiate athletes, professional athletes, 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.
We do have a group sports performance class, which is generally our younger athletes, but as they get older and develop more, they will begin to transition to our individualized training. We are not a Crossfit box, although we can do elite level programming. We are, however, proud to support and have the support of the best Crossfit box around, Crossfit Harrisburg. Frankie Richardson runs a top notch program, and we highly recommend them if Crossfit is what you are looking for. We are right next door to each other.
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 classes before beginning group classes. The classes are $40 each, and give an introduction to many of the different movements we do here. Age groups are 10-up.
Open training M-F from 2:30pm-8:30pm
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.
Our Sports Performance training combines the Olympic lifts along with speed and agility training, focused strength training, and "not your average" conditioning programs. See incredible increases in speed and power from developing and training the Olympic lifts at a high skill level. Develop more lateral agility and increased vertical leaping ability through drills with ladders, hurdles, plyo box jumps, speed chute and sled training, etc. Develop more overall strength through training and proficiency in the powerlifts. Improve your cardiovascular endurance with intensive interval training, sprints, speed drills, tire flipping, sled pushing, etc.
Excellent for middle/high school students, to college/professional athletes looking to elevate their athletic performance to the next level.
Full Team training sessions available. Contact for details.
No contracts required. Drop in/Trial classes $15. Purchase Here
Private instruction available by appointment. $60/hr.
Head Coach, Dan Rose, USAW National Coach and 2014 Masters World Weightlifting Champion
4F Sports Performance
5560 Harrisburg Industrial Park Dr
Harrisburg, NC 28075