I’d say you should train primarily like a gymnast. Practice tumbling and work on your vertical (I’ll second the reference to Kelly Baggett’s Vertical Jump Manual). As far as I know gymnasts don’t do a whole lot of conventional weight training (the girls on my team had minimal experience, even those who were very good tumblers) so there’s no need to over do it, especially if you could be tumbing instead. As far as strength training goes a simple 5 x 5 style program should be more than enough using bench, squat, deadlifts, rows, and pull-ups. The added strength, especially from squats, should help you stay tighter in the air. I’d structur the program like this:
Bent rows 5x5
Bent rows 5x5
It’s simple, no fluff, will make you stronger, should work for quite awhile since most cheerleaders I know have a lot of “newbie gains” still left in them in the weight room.
As far as weight/cardio is concerned, don’t overdo the cardio but it won’t kill you. Use DIET to manage your weight. There was nothing I appreciated more as a cheerleader than a girl who was light.
Now, as far as structuring the year-long program, I agree with the people who said it should start with strength. The year should look like this:
end season–transition–stength/speed–conditioning w/stength and speed maintenance–competition training
That was a little scattered but I hope it helps.
hey thanks alot! that for sure helps out![/quote]
Another thing is I would cut out all cardio that isn’t intended for burning fat. Instead I’d do 400 meter sprints, probably less than 5 in a training session. You really only need to be able to do one or two! I don’t know how well your muscles and joints would react to that, but just throwing it out there.