All TOSS Signature Training Programs are built around evidence-based periodization principles and expert coaching guidance to maximize your cheer performance.
Includes the TOSS Training Manual for practical training knowledge and performance optimization.
What you can expect:
Explore the differences between our three training programs below and find the system that best matches your goals.
A fully structured, progressive, and periodized training system designed specifically for the physical demands of cheersport.
Every TOSS program combines evidence-based strength development, functional movement, mobility, prehab, accessory work, and structured warm-up protocols to support long-term athletic cheer performance.
Providing a well-rounded, periodized training system designed to improve your athleticism as a cheer athlete in all key performance areas.
All exercises are strategically selected to build total-body strength and enhance the athletic qualities required for cheersport performance.
All Signature Training Programs are built for gym-based training and combine barbell, dumbbell, and kettlebell work with additional exercises using resistance bands, PVC sticks, and other functional training tools.
ESSENTIAL, PROGRESS, and PEAK differ in training volume and structure, ranging from 2–4 weekly sessions + conditioning workout options to help you stay consistent no matter what life throws at you.
A practical performance guide covering warm-up protocols, rest intervals, rep tempo, load progression, and a 1RM progression chart.
All exercises are explained in video tutorials, demonstrated by Simon and Constantin. All warm-up routines include a real-time video and integrated timer option.
