Cheer Starting-Strength
Xplore Strength Training
Gymnastics, Strength & ConditioningCheer Starting-Strength is a 4 day per week training program (+1 active recovery day) designed specifically for cheerleaders with entry level to advanced training experience. This full 8 week program builds a rock solid strength foundation while progressively introducing power and explosive movement, which are key drivers for stronger stunts, more powerful tumbling, and confident performance on the mat. Each phase focuses on developing full-body strength through proven lifts, improving power for jumps, takeoffs, and group work, reinforcing proper movement mechanics and body control, and reducing common cheerleading injuries related to stunting, tumbling, and repetitive impact. Whether athletes are new to structured strength training or ready to move beyond the basics, Cheer Starting-Strength meets them where they are and builds them up safely and efficiently. The result is stronger, more powerful cheerleaders who move better, feel more confident, and stay healthier throughout the season.
Prep
A
Lower body Prep
Lower body Prep Goblet Squat Stretch 2x20s Lateral Band Walk 2x12e
B1
Snap Down
3 x 5
B2
Trap Bar Deadlift
4 x 5
B3
TKE Box Stepdown
3 x 6
C1
Goblet Squat
3 x 8
C2
RDL
3 x 8
C3
Plank
3 x 0:45
D
DB Farmer's Walk
2 x 25
A
Beep Test
A
Active Recovery
1 x 25:00
B1
Pigeon Stretch
2 x 30
B2
Couch Stretch (Hip Flexors)
2 x 30
B3
Hamstring Rope Stretch
2 x 30
B4
Calf Stretch
2 x 30
B5
Lat & Pec Stretch
2 x 30
Prep
A
Upper body Prep
Upper body Prep Mini Band Circles x8e Band Face Pull x12 **Before beginning today's session perform a MAX Push Up Baseline Test & MAX inverted Row or Pull up Baseline Test -Perform as many pushups & pull ups/inverted rows as possible with the goal of setting your baseline. Record your reps below.
B1
Push-Up
1 x MAX
B2
Pull-Up
1 x MAX
C1
DB Bench Press
2 x 10
C2
1-Arm DB Row
2 x 8
D1
Incline Pushup
3 x MAX
D2
DB Incline Row
3 x 0:25
D3
Side Plank
3 x 0:20
D4
Suitcase Carry
2 x 25
A
Run
3 x 250
A
Rest
1 x 0:00
DD Goodson
DD is a NSCA Certified Strength & Conditioning Specialist with 10 years of coaching experience and a former University of Colorado Buffaloes football athlete. He trains 150+ high school athletes and 5 Fire Department Academies across Colorado. An avid outdoorsman, he delivers elite performance training and prepares bodies for sport, service, and the Rocky Mountain wilderness.
Designed for the competitive cheer athlete that has the willpower to improve their performance.
Get Cheer Starting-Strength
Ava D.
University of Oklahoma All-Girl Cheer
Verified Athlete"I am able to tumble with more power, get my top girl off the ground faster, and be a sturdy midlayer all because I strength train. However, strength training taught me what dedication, hard work, and full effort looks like."
Allix R.
Boise State University Cheer
Verified Athlete"teaching me how to push past my limits and recognize my full potential. His guidance gave me the confidence to believe in my abilities both on and off the mat. I am incredibly grateful for Xplore Strength and Coach DD’s support-without them, I would not be where I am today"
Paige L.
University of Alabama All-Girl Cheer
Verified Athlete"This growth only happens if you work for it and buy into the process. The harder you work now, the better off you'll be in competition. Strength training is something that never goes away when you enter college athletics, so starting sooner can better prepare you for what's to come"
JJ Jimenez
Colorado State University Cheer
Verified Athlete"being a flyer isn’t only about flexibility, but also about body control, balance, and stability. Strength training has improved all of these, allowing me to perform confidently and consistently."
