RPT-Rose Performance Training

05/25/2026

For a while, I thought this version of me was gone.

Turns out, it was just dormant.

I turn 34 this fall, and after years of wear and tear on my body, it’s been incredible to feel athletic again.

Not just training, but moving with speed, intent, and for competition again.

And in 4.5 weeks, I’ll get to showcase that in the APEX Chicago competition.

I’ve enjoyed this process more than I expected.

I think a big reason why is the strength I’ve built over the last handful of years. It’s allowed me to express athleticism that had been dormant since my mid-20s in a completely new way.

I know I’m still relatively young, but my body has been through a lot.

I tore my right Achilles tendon last summer, and I’ve dealt with multiple hamstring injuries since 2018.

And yet, here I am sprinting again.

I also won’t be the oldest competitor next month.

So no, it’s not too late.

Crawl. Walk. Then run.

That’s exactly what I did.

And if you want help along the way, I’d be glad to coach you through it.

05/15/2026

Mock competition day.

No crowd, adrenaline, and right in the middle of a prep.

Just me running the full Performance Standards Test 5 weeks out from .official Chicago.

103” broad jump ~85%: over 99-100” was my goal
210x15 on bench: 20 is still the goal
420x5 on trap bar, and surprisingly heavy
20 pull-ups
250ft farmer carry with 105s. The turns were brutal
3:00 plank. But it almost got me
2:41 800m!

The goal was to reach the highest standard and continue my prep with more objective data points, and the biggest takeaway wasn’t even the numbers.
It was how controlled everything felt.

Especially the 800. Finished it around 80–85% effort and immediately realized something: the fitness is no longer the question mark.

Now it’s about continuing to build, staying healthy, and making the most of these next five weeks.

That’s a good place to be.

04/03/2026

Current push day!

I’ve been dealing with a nagging shoulder issue, and this is how I can get work in while letting it heal.

Neutral grip is the best for this, other than the mega pump chest press at this gym because it doesn’t seem to bother it.

The key takeaway here is to rest when needed and to find other movements that you can do without any discomfort. More often than not those same movements end up helping fix what was the cause of the injury to begin with.

What caused the shoulder pain was that I picked up bench press last month after years, and while my strength was there from all that time, I wasn’t ready for it. We all still make mistakes, even if this is what I’m trained in.

Never stop learning and growing from your mistakes and setbacks.

Current split:
1. Incline DB Press: 3x10-12, neutral
2. Cable Chest Fly- 3x10-12
3. Cuffed Lateral Cable Raise: 3x10-12
4. Max Pump Chest Press: 3x8-10
5. Dips: 3x Failure
6. Triceps Cable Pressdown: 3x10-12

Super simple, but effective.

04/01/2026

The leprechaun on leg day was Newtech Hip-thrusts for 3x10-12.

Not recorded, never seen 😂

This is my leg day from my V3 split while going to Los Campeones Round Rock. There’s so many machines and different ways to works legs, so if you check it out be prepared to be overwhelmed at first!

But as always, there needs to be some sort of squat to start off my leg day, and I’m still on my kick of Zercher squats. Hopefully these will never truly be out of my programming, because my back has been much happier with them compared to back squat.

Push, pull, and arm days to come. As well as, I’ll be sharing my running split, sprints, and how I balance them all throughout the week.

As always, reach out for any questions on programming/coaching for your strength, nutrition, and wellness goals!

03/19/2026

Lift Breakdown Part 3- Zercher Squat

I took my Zercher squat from 185 to 365 in 11 weeks… without overcomplicating it.

Started this block in January, and zerchers were new to me. 185 x 6 felt heavy.

Here’s all I did:
Every leg day (after warm-up): 3 sets of 6–8 reps
Once I outgrew the range, I added weight and worked back into it.

Last week my working sets jumped!
I Knew there was more there and perfect timing to wrap up my 10 week program.
365!

No fancy programming, and no constant changes.
Just consistency + progressive overload.

Simple works if you let it!

I’ve really enjoyed this “Lift Breakdown” series.

What lifts would you like to see next?

02/15/2024

Call to all of my brothers and sisters who wore a uniform and served our country!

I’m starting a FB group within the next week called CAS Protocol that I’d love y’all to join. It’ll be for sharing our fitness journeys! Whether it’s just starting up something big, being coached by me, or even just asking for advice from like-minded people who’ve been through the wringer also. All types of fitness training are welcomed…even you crazy ultra runners!

This will not be used for anything else other than sharing fitness training and building that camaraderie we all knew and missed!

It will fall under the RPT umbrella of training but geared towards other veterans/active duty. Please don’t feel left out for those who aren’t because I’ll be active on here—sharing tips, showing my training, and ready to connect and train anyone ready to take that step!

02/15/2024

Follow along with my progress on

I'll be posting more tips and pieces of my workout programming on there as well!

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