All-Star Weight Training For Cheer

[mytriplek]

My CP has started weight training to help with her stunting/ tumbling. She's a base. She has a couple of excercises on her list. Can anyone give any suggestions on what helps them? or Share their workout regimen. She's looking to expand her workouts

Thanks in advance

 

[retiredl5cheer]

I started weight lifting in college because I was basing a flyer 20 lbs heavier than me. I did a full body workout (worked all my muscles in one day) super setting exercises. Would have never known what to do, so I did 2 sessions with a personal trainer and she sent me on my way. I recommend that if you can.

Now I lift weights just because I like to. I split my muscle groups up into days:
Day 1 (Saturdays) = legs. Free squats/hack squats, leg press, leg extension, hamstrings, elevated calf raises.
Day 2 (Sundays) = back and biceps. Seated rows, pull ups/lat pull down, back extensions with a weighted ball, bicep curls with a bar, hammer curls with dumbbells.
Day 3 (Mondays) = chest and triceps. Flies with the bench raised a bit to hit my upper chest, dumbbell bench press, push ups, tricep extensions using the rope & machine, tricep extensions using a bar and the machine.
Day 4 (Tuesdays) = shoulders. Military presses, dumbbells raised straight up in front of me with tops of my hands to the ceiling, etc etc. I don't really know what any of the workouts I do for my shoulders are technically called.

I start with a warm up set (20 reps of light weight), then do 3 sets of heavier weight (15 reps, 10 reps, 5 reps) and increase the weight as I go down in reps. Then I do a drop set (light weight and go until I can't anymore, within reason).

I bet none of that makes much sense. I really recommend getting her a trainer to show her the exercises she should be doing. Once I understood all of the weights and machines, I was able to jump off from there and I can switch it up now because I know what works what muscles.

 

[mytriplek]

Thanks! I got her 2 sessions with a personal trainer but he didn't understand weight training for cheer. He helped with a nutrition plan and advised we find someone who's more familiar with training for cheerleading.

 

[retiredl5cheer]

It definitely helps to have someone who understands. My trainer was a former competitive gymnast and cheerleader. I do remember her making me to plyometrics because it works the fast twitch muscles that are necessary for tumbling. I did box jumps, but I can't remember what else.

 

[mytriplek]

Thanks! She's been wanting to do this for a while but I've been unable to find any personal trainers that understand cheer.

 

[jcheermom]

It would be helpful to find a trainer that can work with her in increasing flexibility as well as strength and conditioning. Increasing the strength in her shoulders, back-both upper and lower back, and legs are all important part in stunting and tumbling. It is hard for most trainers to understand and realize what a competitive cheerleader/tumbler does, so it may be helpful to bring a video showing what she does, so they can help her work on muscle groups she needs to strengthen. Some trainers, though are now becoming more educated on the different needs of their clients and their sports/activities.
Sometimes, cheerleaders use the wrong muscles because they become 'habit' and wear and tear occurs on muscles and joints. Strengthening the muscles used in stunting and tumbling will help to avoid the wear and tear on her body-something I'm sure she will appreciate when she is older. There is a crazy fact that the amount of force that tumbling on a mat exerts on the hips and knees is something like 1,000 pounds each time they land!! Increasing the flexibility in her back, hips, and shoulders will help with her tumbling.

 

[ashscott41]

I know she isn't on here as much anymore, but I believe @Level5Mom is a certified trainer. She may be able to point you in the right direction because whatever she has done for her CP has clearly worked!

 

[mytriplek]

It would be helpful to find a trainer that can work with her in increasing flexibility as well as strength and conditioning. Increasing the strength in her shoulders, back-both upper and lower back, and legs are all important part in stunting and tumbling. It is hard for most trainers to understand and realize what a competitive cheerleader/tumbler does, so it may be helpful to bring a video showing what she does, so they can help her work on muscle groups she needs to strengthen. Some trainers, though are now becoming more educated on the different needs of their clients and their sports/activities.
Sometimes, cheerleaders use the wrong muscles because they become 'habit' and wear and tear occurs on muscles and joints. Strengthening the muscles used in stunting and tumbling will help to avoid the wear and tear on her body-something I'm sure she will appreciate when she is older. There is a crazy fact that the amount of force that tumbling on a mat exerts on the hips and knees is something like 1,000 pounds each time they land!! Increasing the flexibility in her back, hips, and shoulders will help with her tumbling.

Ive definitely been looking. Maybe I can ask around at the gym. I say cheer and everyone looks at me like I have 2 heads