TOSS – TRAINING OF STUNT STRENGTH
The first ever weight training program specialized for partner stunting, competitive cheerleading and artistic sports
Created and operated by Constantin Stalzer & Simon Gavanda
TOSS –
TRAINING OF
STUNT STRENGTH
The first ever weight training program specialized for partner stunting and artistic sports
Created by Constantin Stalzer & Simon Gavanda
WHAT IS TOSS ?
TOSS is an online weight training program designed for male and female athletes (primarily bases) from partner stunting, competitive cheerleading, acrobatics, and other artistic sports.
It is a performance-based full body weight training program with instructional online coaching to help you work out most efficiently and transfer weight training progressions to a better performance in your artistic sport.
TOSS Programming
Strength training for partner stunt athletes, cheerleaders and other artistic sport athletes is essential and inevitable!
TOSS is a valuable resource for athletes and coaches who want to learn about sport-specific weight training, injury prevention, long-term development in partner stunting, competitive cheerleading, acrobatic & artistic sports!
Get ready to deep dive into the world of performance training with TOSS! Learn how to train and improve your performance efficient!
Our mission is to build strong, functional, and pain-free athletes who want to train purposefully and effectively. Athletes that want to tap into their full potential and reach new performance levels in their artistic sport, and have fun doing it!
TOSS Programming is specialized on movement patterns, muscle groups, intensity levels, and other similarities towards acrobatic and artistic sports.
All TOSS training plans consist of functional movements, strength-building, hypertrophy, accessory work, mobility, prehab exercises as well as warm up routines. Your training plan to reach next performance levels!
Made for athletes with 0-1 years of weight training experience
Foundation for long-term success
Learn & perfect free weight training and functional strength
Build muscle & get stronger
2-3 training days per week
60-75 minutes per workout
Access to +140 exercising tutorials
Made for athletes with 1-2 years of weight training experience
Building on a solid foundation
Learn & master specific barbell exercises, power & Olympic lifts
Improve strength & power capabilities
3-4 training days per week
60-90 minutes per workout
Access to +170 exercising tutorials
Made for athletes with +2 years of weight training experience
Building on high strength levels
Maximize functional power, Olympic lifts & metabolic conditioning
Focus on power & speed-strength
3-4 training days per week
60-120 minutes per workout
Access to +190 exercising tutorials
LOOKING FOR A CUSTOMIZED TRAINING PLAN? info@stuntstrength.com
PERFORMANCE TRAINING
All of our TOSS training plans consist of functional movements, Olympic weightlifting (besides ESSENTIAL), strength-building, hypertrophy, accessory work, mobility and prehab exercises to improve your athletic abilities, skillset and overall artistic performance.
ATHLETES
Whether you've never followed a training plan or never worked out in a gym before, no matter if you are a partner stunt newcomer, a pro acrobat, currently training in a gym or want to start weight training, we have the best-fit training plan for you.
PARTNER STUNTS, ACRO & ARTISTIC
All TOSS training plans provide stunt-artistic exercises to strengthening your body all around and improve the movement qualities specific to your artistic sport. At the same time, you will work on eliminating common deficits to move more efficiently and to access more strength.
WELCOME CHAT
Constantin & Simon will get in touch with you via Zoom to chat, introduce TOSS and answer all your questions.
EQUIPMENT
We recommend having a barbell, dumbbells or kettlebells, resistance bands, a PVC stick, a bench, box and rack available.
TUTORIALS
All exercises are explained in video tutorials, demonstrated by Constantin and Simon. You will have online access for 12 month!
TRAINING PLAN
A fully structured progressive & periodized training plan including warm up routines, warm up sets, rest times, rep tempo, load progression and a 1-RM progression chart is provided.
EXERCISES
ESSENTIAL-PROGRESS-PEAK, each program builds on the previous one. Exercises do not "just" add up, there are different exercises in each program.
GOALS
We strive to educate artistic sport athletes from all over the world by providing a training system that improves athletic performance all around.
ATHLETE REVIEWS
YOUR TOSS COACHES
“Performance and strength training for artistic sports and stunt athletes is in high demand, due to the complexities of the sport. With TOSS, we created a solution for this core need, because we know how essential this is to high performance! We are passionate about sharing our training methods and experiences, and coaching athletes throughout our careers. We are proud to introduce the first online weight training program inside the partner stunt, cheerleading and artistic scene. TOSS provides a well-rounded, progressive and periodized training system to improve your athleticsm in all areas and gives you individual access to coaches Constantin & Simon. This is intended for individuals who want to progress with the right guidance and focus their energy on actual performance, who want to become stronger, faster, more mobile and more agile!“
Constantin Stalzer
- International Cheerleading Coach
- Entrepreneur in the Cheer Scene
- This "ginger dude" they say
- Partner Stunt Expert
- Pretty Cool Dude
„I started competitive cheerleading, after trying out many sports as a kid. Track & field, breakdance, tennis, BMX, soccer. I was never outstanding but each sport – my coaches, my teammates, and my opposition – taught me a lot about winning, losing and the purpose of a role model athlete. Success is just a matter of having the right purpose, I figured. You have feel it, you have to love it, everything else comes by itself, and you will figure out your own finesse! As an athlete and as a coach, I was and still am driven to learn – from myself and others. I have met, worked alongside, and coached thousands of athletes, which has been the best education tool I could ask for. Now it’s time to give back with TOSS! – PRACTICE WHAT YOU PREACH – This is what we value, teach and provide with TOSS!
Simon Gavanda
- Sport Science Lecturer
- Former Pro Football Player
- His sock game is unmatched
- Performance Coach
- Nerd
- Also Pretty Cool Dude
„In the beginning of my American football career I struggled to reach international performance standards. I just wasn’t ready to compete with the body I had. My interest in how to get in the best physical shape possible increased constantly. I started studying sport science and continued my education in strength training. Then began sharing my knowledge by providing training and nutrition plans to football players. Today I am a lecturer for training theory, sports medicine and strength & conditioning, host of coaches clinics and speaker at several sport and science podcasts and conferences. Also, I even started cheerleading a year ago. I have finished my doctoral thesis in sport science, and right now it’s time for TOSS! – PRACTICE WHAT YOU PREACH – This is what we value, teach and provide with TOSS!“
PRESS PLAY &
FIND OUT MORE
YOU WILL LEARN HOW TO…
TRAIN SMART
- How to train smart and efficiently!
- How to develop a disciplined mindset!
- How to focus on what matters!
- How to eliminate nonsense exercises!
EXECUTE WELL
- How to execute every exercise!
- How to lift weights with correct form!
- How to acquire new technical exercises!
- How to create mind-muscle connection!
PERFORM BETTER
- How to acquire movement patterns!
- How to understand biomechanics!
- How to improve body awareness!
- How to achieve optimal performance!
TOSS is suitable for you, if...
- YOU are ready to put in work to create your own success story!
- YOU are looking for a performance-based training plan!
- YOU want to work out with a purpose, performance goals, and fun!
- YOU want to find out what your body is capable of!
- YOU are interested in having a coach at your side!
- YOU are looking for guidance & exercise tutorials!
- YOU want to work out to be healthy and stay injury-free!
- YOU plan to train for the long haul!
- YOU want to be an all-around athlete and not a bodybuilder!
TOSS is not suitable for you, if...
- YOU want to train freestyle instead of a training plan guidance
- YOU don’t want to invest 2-3x á 60-90 min. on weekly training
- YOU don’t want to train with a barbell and dumbbells
- YOU are looking for the easy way to build to develop strength, muscle and power (which BTW doesn’t exist, sorry ;))
Not making progress in your training?
You want to push your partner stunt skills to the next level?
You have never worked out in the gym or done weight training?
You are looking for coaching guidance and a structured training plan?
You need support and tips to perform better and train more efficiently?
Not sure what gym exercises are best to improve your stunt performance?
You want to get stronger and more consistent in your artistic performance?
WHICH TOSS! TRAINING PLAN IS BEST FOR YOU?
„Do something today that your future self will thank you for – Practice the way you wanna play“
ESSENTIAL
- YOU ARE:
- new to weight training or just began
- (or) start training again after a longer break
- a beginner partner stunt athlete
- able to squat 0-1,2 x your bodyweight
- able to deadlift 0-1,4 x your bodyweight
- able to overhead press 0-0,6 x your bodyweight
- YOU WANT TO:
- start learning all about free weight training
- master overall techniques from scratch
- build muscle & get stronger
- commit 3-5 hours per week to training
PROGRESS
- YOU ARE:
- an intermediate partner stunt/acro athlete
- experienced in barbell strength training
- currently training for at least 1-2 years
- able to squat 1,2-1,5 x your bodyweight
- able to deadlift 1,4-1,9 x your bodyweight
- able to overhead press 0,6-0,7 x your bodyweight
- YOU WANT TO:
- increase functional power
- improve strength & power capabilities
- learn to utilize the Olympic lifts and progressions
- commit 4-6 hours per week to training
PEAK
- YOU ARE:
- an advanced partner stunt/acro athlete
- very experienced in weight training
- consistently training for +2 years
- able to squat >1,5 x your bodyweight
- able to deadlift >1,9 x your bodyweight
- able to overhead press >0,8 x your bodyweight
- YOU WANT TO:
- maximize power & speed strength
- increase your conditioning capacity
- master the Olympic lift complexes
- commit 4-6 hours per week to training
TRANSFORM YOUR WEAKNESSES INTO STRENGTHS
| WEAKNESSES IN PARTNER STUNTS & ARTISTIC SPORTS | TOSS EXERCISING CONTENT |
|---|---|
| Unefficient & Overworked Warm Ups | Stunt-Specific Warm Ups |
| Missing Grip Strength | Specific Grip Strength Exercises |
| Missing Stability in Catching & Holding Stunts | Olympic Weightlifting |
| Missing Reaction & Control to Balance Stunts | Olympic Weightlifting & Methods for Reaction Time |
| Incorrect Stance | Varied Selection of Lower Body Exercises |
| Incorrect Posture | Core Exercising |
| Lacking Toss Height & Tossing Power | Full Body Exercises & Speed Strength |
| Missing & Unefficient Flick in Tossing Stunts | Push-Pull Exercising with Static & Dynamic Execution |
| Lack of Mobility | Specific Mobility & Stability Exercises |
| Missing Jump Agility | Plyometric Exercises |
| Lack of Stunt Endurance and Conditioning | Metabolic Conditioning Workouts |
| Missing Stabilizer Muscles | Accessory Work & Prehab Exercising |
| High Injury Rate | Prehab Exercises & Overall Exercise Complexity |
| WEAKNESSES IN PARTNER STUNTS & ARTISTIC SPORTS |
T.O.S.S. EXERCISING CONTENT |
|---|---|
| Unefficient & Overworked Warm Ups | Stunt-Specific Warm Ups |
| Missing Grip Strength | Specific Grip Strength Exercises |
| Missing Stability in Catching & Holding Stunts | Olympic Weightlifting |
| Missing Reaction & Control to Balance Stunts | Olympic Weightlifting & Methods for Reaction Time |
| Incorrect Stance | Varied Selection of Lower Body Exercises |
| Incorrect Posture | Core Exercising |
| Lacking Toss Height & Tossing Power | Full Body Exercises & Speed Strength |
| Missing & Unefficient Flick in Tossing Stunts | Push-Pull Exercising with Static & Dynamic Execution |
| Lack of Mobility | Specific Mobility & Stability Exercises |
| Missing Jump Agility | Plyometric Exercises |
| Lack of Stunt Endurance and Conditioning | Metabolic Conditioning Workouts |
360° ATHLETE
The infographic to your right shows the major keys of „how to progress best and most efficiently as an athlete inside artistic and acrobatic sports“. Understanding the fundamental requirements for becoming an elite, healthy, artistic athlete is vital, and you will want to put in the effort and sweat to build yourself as an athlete.
THE BENEFITS OF WORKING OUT
„Make sure to be active, so you can stay healthy, and enjoy life to its fullest“
| HEALTH ASPECTS | PERFORMANCE-BASED ASPECTS | PSYCHOLOGICAL ASPECTS |
|---|---|---|
| Reduced injury risk | Improved sport-specific skills | Increased self-confidence |
| Improved body composition | Higher rate of force development | Improved sleep |
| Improved cardiovascular disease risk profile | Higher external mechanical power | Increased psychological well-being |
| HEALTH ASPECTS | PERFORMANCE-BASED ASPECTS | PSYCHOLOGICAL ASPECTS |
|---|---|---|
| Reduced injury risk | Improved sport-specific skills | Increased self-confidence |
| Improved body composition | Higher rate of force development | Improved sleep |
| Improved cardiovascular disease risk profile | Higher external mechanical power | Increased psychological well-being |
Online Mentoring
Constantin & Simon are here to help!
Got questions or want to talk with us? Let us know!
Utilize Constantin’s & Simon’s extensive experience to help clarify your questions referring training and working out.
Struggling with your own training plan?
You would like to have specific tips and know-why expertise?
Questions about specific exercises or workout principles?
Free Training Week Sample
Click the button to receive a TOSS training day sample for free!
We are sure you will be hyped to go full out with your own TOSS training plan after this trial.
Take a look into one of a TOSS typical training week.
Performance training at its best!
A new training approach is waiting for you!
Learn new exercises, movements & techniques!
FRIENDS & CO.
Warm Up Fun
We created warm up routines that get you hyped from the start. Learn new ways of warming up thoroughly to prepare for the upcoming workout. Finally you can enjoy warming up!
Step-By-Step Guidance
TOSS provides easy-to-follow workout schemes in all training plan options, which include video demonstration, detailed execution tips and a training manual to kick-start!
Warm Up Fun
We created warm up routines that get you hyped from the start. Learn new ways of warming up thoroughly to prepare for the upcoming workout. Finally you can enjoy warming up!
Step-By-Step Guidance
TOSS provides easy-to-follow workout schemes in all training plan options, which include video demonstration, detailed execution tips and a training manual to kick-start!
Training Guidance
A fully structured training plan with a progressional periodized system is provided, as well as our TOSS training manual with all instructions.
Training Guidance
A fully structured training plan with a progressional periodized system is provided, as well as our TOSS training manual with all instructions.
