Frequent Flyer

Different Breed Strength & Conditioning, LLC

Coach

Kyle Shepherd

Frequent Flyer is an 8-week program that will help Flyers develop the traits & characteristics to become a stronger & more effective cheerleader on the mat.

Through convenient and expert-tested movement selection curated of mostly bodyweight exercises, plyometrics, and resistance training, it is truly a one of a kind workout you can do virtually anywhere.

Athletes will receive daily programming complete with the appropriate reps, sets and rest scenarios, alongside viewer instruction and built-in linear progression.

The primary objective of our routine is to build on three components: vertical power output, horizontal power output, and full body kinetic chain movement.

We take all the guess work out of your hard work, in exchange for real results.

Program Overview:

8 weeks. 3 days per week. 1 day of energy systems training. 1 day of weightroom. 1 day of hybrid (weights and cardio).

$45

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Core Skills

Cheer requires a large amount of core strength and stability. Athletes must jump, stunt, tumble, and perform strenuous lifting repetitively, all while making it look effortless with zero deductions.

Routine Stamina

Develop the stamina, strength, speed, and flexibility to support both practice and competitive events. These athletes must be capable of running routines that're executed to perfection and subject to an abundant amount of physical effort.

Injury Prevention

A durable and well conditioned athlete is less prone to injury. High school cheer has some of the highest incidence of injuries and accidents because of the physical demand of sport. A stronger athlete will help reduce the risk of serious injuries, falls, strains and sprains.

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, & keep you going longer, all through an app

Equipment

Required

Wednesday. Access to a weightroom.

Recommended

Dumbbells, Barbells, Bands.

Sample Week

Week 1 of 8-week program

Monday

Monday Week 1 - EST

Lunge w/ a Twist

2 x 50

JumpRope

2 x 0:30

Fire Hydrant

15, 15, 20

WallSit

0:30, 0:45, 1:00

Burpee Mountain Climbers

5, 5, 6

Lateral Bounds

20, 20, 24

Sprints

1 x 10 @ 20

V - Ups

12, 12, 15

Forearm Plank

2 x 1:00

Wednesday

Wednesday Week 1 - Weights

Hand Release Push-Ups

6, 8, 8

Single Leg Hip Thrusts

8, 10

Chin Over Bar Hang

0:10, 0:10, 0:12

Single Leg Calf Raise

3 x 8

Lateral DB Raises

3 x 10

Lateral StepUps

6, 8, 8

Bench Dips

12, 12, 15

Single Leg Deadlift

6, 6, 8

Sit-Up to Z-Press

6, 6, 8

Parallette L-Sit

0:10, 0:10, 0:12

Friday

Friday Week 1 - Hybrid

Shoulder Taps

16, 20

Bird Dogs

10, 12

Air Squat

3 x 15

Lateral Lunge to Reach

10, 10, 12

Broad Jump

5, 5, 6

5-10-10 Shuttle Sprint

3 x 3

Push - Up

1 x MAX

Feet Elevated Crunch

3 x 50

Russian Twists

24, 24, 30

Knee Tucks

12, 12, 15

Coach

Kyle Shepherd

With 10+ years of experience as a Certified Personal Trainer & Strength Conditioning Coach, Kyle is an LA Native, Gym Owner, Regional CF Games Athlete, 2x Iron Man & UltraMarathon Runner with an athletic background & incredible work ethic. OPEX CCP Level 1 Associate Coach. B.S. Colorado State University Exercise Science & Sociology. CF L1, L2, Football, & Kids. Emergency Medical Technician – EMT-B

Start Today!

The sooner you sign up, the quicker you will see results. Join me, those who have signed up, and become part of our amazing community!

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FAQs

Who is this training for?

It is particularly for Flyers, High School Cheerleaders in the Off-Season, ages 14-18 years old.

How long is each session?

It depends on the athlete but each individual should be able to complete their session within 45 minutes to 1 hour, with the understanding that sessions may run longer and become more time consuming as we (increase intensity/volume) progress through the 8 weeks.

What if I miss a day?

Don't...Just kidding. In fact, don't sweat it. There are at least four scheduled rest days throughout the week, so with this agility, choose the most ideal time to make-up any workouts you may have skipped.