Rose wrestled for Riverdale High School in Montreal from 1984 through 1988. He won the Greater Montreal Athletic Association championship in 1985, 1986, 1987 and 1988, accumulating a five year record of 105-38, and was Quebec provincial champion in 1986, 1987 and 1988. During that time he won one gold, two silver and one bronze medal at the national level, and placed 6th in the world at the world cadet wrestling championships in 1987.

In 1989, Rose wrestled for Memorial University. He won the Newfoundland provincial championship that year. The next year, he transferred to McMaster University, where he competed for the Marauders from 1991 through 1994 after redshirting in 1990.

At McMaster, Rose was a three-time All-Canadian, ending his collegiate career with a record of 126-14. As a senior, he was a member of the Marauders 1994 national championship team. The 1994 team was admitted into the McMaster Hall of Fame.

In 1994, Rose moved to Vancouver to attend the University of British Columbia, and in 1994 and 1995 trained at Simon Fraser University. He ended his wrestling career with a bitter defeat which he has totally gotten over and moved on from in the finals of the 1995 Canadian Greco-Roman championships, and a total overall record of 329-87.

In 2007, Rose began training in Brazilian Jiu-Jitsu. Over the period 2007-2010, Rose competed in several NAGA events, including winning the NAGA world championships in 2010 in both masters white belt gi and no-­gi categories. He is currently a purple belt.

From 2001 through 2005, Rose competed on the local beach volleyball circuit in Vancouver. Known for being far too short and fat to properly play, he rode Jason Hall’s coattails to manage to win the British Columbia provincial A beach volleyball championship in 2003.

In 2013, Rose began competing in powerlifting events. In 2014, he set British Columbia powerlifting records in bench press, deadlift and total for the 105kg masters division.

In 2015, Rose began participating in distance running after watching far too many David Goggins videos. He has completed eight half marathons and two full marathons, competing in the Vancouver marathon in 2016 and 2017.

Rose played for the Quebec Bantam Football League North Shore Lions in 1987 and 1988, wearing number 42 and playing defensive back and linebacker. In 1987 he was the 40th person to make a 40 person roster. That year he won the team’s Most Improved Player award. The 1987 team outscored their opponents 610-10 over an 11-0 season, and has been called the best bantam football team ever in Canadian history.

In 1988 he was named defensive captain and was responsible for play calling. The team won the QBFL championship again going 10-1. In addition to the league championship, Rose won the QBFL Defensive Most Valuable Player award.