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WHAT IS TOSS ?

TOSS means “Training Of Stunt Strength”

The first ever sport specific weight training program for partner stunting and other artistic sports. Created and operated by Constantin Stalzer & Dr. Simon Gavada.

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 available in three performance levels. Included are progressive periodized training plans, 140-190 exercising tutorials and online support by Constantin Stalzer & Simon Gavanda. 

TOSS includes sport-specific training plans in three levels that complete and combine weight training and your artistic sport to be successful. TOSS will make sure to help you work out most efficiently and transfer weight training progressions to a better performance in your artistic sport.

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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!

THIS IS WHAT WE VALUE, TEACH & PROVIDE WITH TOSS!

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

  •  
€ 59
  •  
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Made for athletes with 1-2 years of weight training experience

Building on a solid foundation

Master specific barbell exercises, Olympic lifts & stunt-specific movements

Improve strength & power capabilities

3-4 training days per week

60-90 minutes per workout

Access to +170 exercising tutorials

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€ 79
  •  
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Made for athletes with +2 years of weight training experience

Building on high strength levels

Stunt-specific training for partner stunt athletes & Cheerleading bases

Maximize functional power, Olympic lifts & metabolic conditioning

3-4 training days per week

60-120 minutes per workout

Access to +190 exercising tutorials

  •  
€ 99
  •  
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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

You have the option to chat with Constantin & Simon via Zoom if you have questions before the start of the program or between week 4 and 8 to review your training progression and answer all further questions.

EQUIPMENT

We recommend having a barbell with approx. 200-300 lbs weight plates, dumbbells or kettlebells from 20-60 lbs, resistance bands, a PVC stick, a bench, box and rack available. These equipment are essential to start with any of our three programs.

TUTORIALS

All exercises are explained in video tutorials, demonstrated by Constantin and Simon. All warm up routines include a real-time video and integrated timer option. In general, you will have online access for 12 month to all tutorials after ordering.

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.

FREE 1-WEEK TRAINING PLAN SAMPLE

GOT QUESTIONS ABOUT YOUR OWN TRAINING PLAN?
ARE YOU INTERESTED IN A 1-1 ONLINE COACHING?

Email us! - info@stuntstrength.com
*limited spots available since we just take a maximum of 5 clients per month

ATHLETE REVIEWS

Intelligent programming with a focus on explosive strength and power make TOSS a great choice. The power section and Olympic lifts has really helped my mind and body learn when to duck under a stunt and when to hold strong and stand tall. A game-changer for any cheerleader and must-have for anyone crazy enough to throw people over their heads ;)!
Jake
JakeTOSS PEAK
Moin ihr beiden, PROGRESS läuft echt sehr gut! Das Programm macht super Spaß! Bin jetzt in Woche 3 und konnte bisher immer Gewicht erhöhen - Lieblingsübung: Reißen. Freue mich auf die nächsten Wochen und neuen Trainingszyklus! LG Vincent
Vincent
VincentTOSS PROGRESS
Liebe Kraftmeister Constantin & Simon, ich bin jetzt in Woche 6 von PROGESS und die Kraftwerte sowie Bewegungsqualität wird bemerkend besser. Im Partner Stunting habe ich Trainingsvolumen intensiviere und merke das die Kombi wirkt, deutliche Fortschritte zeigen sich! Jakob
Jakob
JakobTOSS PROGRESS
Alle Übungen sind fürs Cheer & den Partner Stuntbereich ausgelegt, das gefällt mir sehr! Die Übungsvielfalt im ESSENTIAL-Programm gefällt mir wirklich sehr! Sowie, dass jede Übung in Ausführungsweise beschrieben wird! Ich merke jedes Training immer wieder, dass mein Toss einfach höher wird ;)! Nach den längeren Cheer Pausen durch Corona war ich teilweise sogar überrrascht wie hoch die waren! Grüße, Sven
Sven
SvenTOSS ESSENTIAL
Hey Constantin, Hey Simon! It's my fifth week with TOSS PEAK and i'm loving it! I am feeling stronger and challenged than ever. I wish I had a training program like this years ago. Happy to be part of the TOSS community now!
Hugo
HugoTOSS PEAK
ESSENTIAL has been great for getting back into strength training again. What I like most is, how the plan is well thought through as is really works as a build up from lighter warm up exercises that prepare you for the heavy exercises. It helped me explore my strengths and weaknesses. I improved in all exercises strength-wise and technically in only a month already. Cannot wait for the next training session!
Alex
AlexTOSS ESSENTIAL
Ich hätte nie gedacht, dass mir das Training im Studio tatsächlich Spaß machen könnte, aber TOSS! hat mich eines besseren belehrt. Die Workouts und Trainingstage sind super aufgebaut. Ich habe jeden Tag das Gefühl besser zu werden und nach 5 Wochen Training mit ESSENTIAL auch das Gefühl im Partner Stunt Fortschritte zu machen. Gestern konnte ich das erste Mal nach 1,5 Jahren wieder einen TOSS QP stehen!
Daniel
DanielTOSS ESSENTIAL
PROGRESS is doing great, i am loving it! The tutorial are a big supporter and have really helped me to fully understand the motion and form for each exercise especially for the weighlifting exercises. Workouts are easy to understand and i feel sooo pumped afterwards ;). I will keep you updated!
Thomas
ThomasTOSS PROGRESS
Nachdem ich mit ESSENTIAL bereits eine Menge Abwechselung und neue Herauseindrücke ins Homegym integrieren konnte, war ich schon anfangs von TOSS begeistert. PROGRESS hat das ganze durch den Einstieg ins Olympic Weightlifting nochmal auf ein ganz neues Level gebracht. Drills & "How To" Section sind dabei eine große Hilfe! Persönlicher Support und kontinuierliche Updates runden alles perfekt ab.
Phil
PhilTOSS PROGRESS
Hey ihr beiden, PROGRESS hat bis jetzt bewährt und macht richtig viel Spaß! Ich konnte nicht nur meine 1RM deutlich steigern, sondern auch in Stunts werde ich und mein Flyer deutlich sicherer dank eurer zielgerichteter Übungen. Qp-Stunts fallen mir soviel einfacher! Die Prehab und Accessory Kategorien helfen mir extrem mit meinen Schulterproblemen! Gruß, Tom
Tom
TomTOSS PROGRESS
Mit Toss zu trainieren mit hat mir deutlich geholfen stärker und fitter zu werden was sich sehr positiv auf das Cheer Training ausübt. Der gesamte Trainingsplan ist gut durchdacht und die Erklärungen/Videos zu den Übungen haben mir auch viel weitergeholfen. 10/10 würde ich meinen Freunden empfehlen. LG Ina!
Ina
InaTOSS ESSENTIAL
Ich bin jetzt in Woche 3 angekommen und habe mich bereits jetzt in Technik und Gewicht bei allen Übungen deutlich steigern können. Bin mega motiviert und die Vorfreude auf den nächsten Trainingstag ist enorm! Das Partner Stunt Training läuft und mein Toss ist noch nie so hoch gewesen wie momentan! Kann die nächsten Wochen kaum abwarten!
Baris
Baris TOSS PROGRESS
Having a minimal weight training experience, TOSS helped me gain confidence in going to the gym. I feel stronger every week and have started notice strength gains in cheer. I can't wait to see where the programme takes me.
Scott
ScottTOSS ESSENTIAL
Moin ihr beiden! Die Erfahrungen mit TOSS sind bis jetzt nur positiv! Das Training macht viel Spaß, ist abwechslungsreich und man merkt die Fortschritte schon nach wenigen Wochen. Ich konnte bis jetzt jede Woche bei allen Compound-Lifts Gewicht drauflegen! LG René
René
RenéTOSS ESSENTIAL
Training läuft mega! Habe 2-3 Jahre neben dem Cheer sehr unkontinuierlich bis garnicht trainiert. Bin erstaunt wie hyped ich bin ins Training zu gehen. Die WODs hauen rein, sind aber genau richtig für den Einstieg - „Challenge accepted“ kann ich da nur sagen! Bin momentan in Week 3 und freue mich auf die Progression!
Eddi
EddiTOSS ESSENTIAL
Quick review! First, i felt like the program is incomplete after i understood the "you-choose" exercise principle. Love the combination of strength and functional training. I've been gaining a lot more strength, confidence and I'm starting to hit my dreamstunts sooner than i would have expected! 6/5 points 😉 and i would recommend the program to every cheerleader!
Robin
RobinTOSS PEAK
Als eher skeptische Kundin, musste sich das Programm mir gegenüber erst einmal beweisen. Doch bisher - nach 8 Wochen - bin ich sehr zufrieden. Ich bin deutlich fitter, was sich auch im Stunt-Training widerspiegelt. Zudem kann ich nicht leugnen und freue mich sehr, dass ich auch optisch Erfolge sehe. Die Conditioning WODs finde ich meeeega motivierend! Ich denke jedes Mal: „Das schaffe ich im Leben nicht“ aber jedes Mal beiße ich mich durch und bin nachher extrem stolz auf mich, dass ich soviel mehr kann, als ich mir selber zutraue.
Tatjana
TatjanaTOSS ESSENTIAL
Ich persönlich kann TOSS jedem weiterempfehlen, der stärker, explosiver oder einfach besser im Stunten werden möchte. Selbst als erfahrener Kraftsportler kann man einiges mitnehmen. Bis jetzt habe ich kein Programm gefunden, welches so spezifisch aufs Cheerleading zugeschnitten ist und gleichzeitig so eine Qualität und Kompetenz liefert. - Grüße Marten
Marten
MartenTOSS PEAK
Its my second training session with PEAK & i would like to thank you! Many exercises that I have never done before, easy to learn and I am sure it will help my partner stunting skills!
Joao
Joao TOSS PEAK
Hi! Hab mir jetzt 150kg Plates von ATX bestellt! Denke aber das sollte dann erstmal reichen ;). Training läuft super und finde den Trainingsplan echt genial. Super strukturiert, gut erklärt und Top-Übungen. Viele Grüße, Christoph!
Christoph
ChristophTOSS ESSENTIAL
Really like the PROGRESS program, it is totally different than my training in the past which was more bodyweight training. I loooove the new barbell exercises, i get used to the heavier loads and i like that the training plan tells me what to do!
Antoine
AntoineTOSS PROGRESS
TOSS PEAK hat mich direkt im ersten Training Day gut gefordert! Die ersten Wochen habe ich hinter mir und nach einem Q&A mit Simon & Consti per Zoom, kann ich gut vorbereitet in die nächsten Wochen starten. Das Programm hat meine Erwartungen mehr als erfüllt, so dass ich jetzt schon gespannt bin wie sich das Training auf meine Cheer Performance auswirkt.
Nic
NicTOSS PEAK
Sup guys! My strength has improved a lot, that's very exciting since i haven't lifted for the last year. The prehab exercises help me a lot, because i am not used to that culture coming from football. I really like the program cause it is so well-balanced and very cheer-specific! Great job - Max 😉
Max
MaxTOSS PROGRESS
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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
  • Partner Stunt Expert
  • Nickname "this ginger dude"
  • Sushi-Fan & Espresso-Lover
  • 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
  • Sport Performance Coach
  • His sock game is unmatched
  • Nerd & Meme-Expert
  • 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!“

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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!

FREE 1-WEEK TRAINING PLAN SAMPLE

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?

START TODAY

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”

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 Strength Plyometric Exercises
Lack of Stunt Endurance and Conditioning Metabolic Conditioning Workouts
Missing Stabilizer Muscles Accessory Work & Prehab Exercising
High Injury Rate Prehab Exercises
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 Exercises
High Injury Rate Prehab Exercises & Overall Exercise Complexity

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.

LEVEL UP WITH TOSS

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

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