This Training Method Will Change Your Life!

training method blog

Change your life, maybe a little bit of an exaggeration… But, changing your cheer life? It definitely will.

So, what’s the big secret?

Lactic Acid Tolerance Training

Lactic acid tolerance training will help you recover quicker from quick bursts of effort in cheer. This will cover almost everything in cheer, especially tumbling and jumps. There’s absolutely nothing more frustrating than getting to jumps and knowing exactly where you want your legs to be but not having enough oomph left to snap your legs up into a beautiful jump or tumbling and your legs not giving you the power you need and landing short. It happens to the best! This method of training will help you increase your “lactic threshold” and help you complete your skills with a higher amount of lactic acid present in the body.

This type of trying is super intense and usually done well before you’re heading back into comp mode (aka… summer). So we understand a little more about what this actually is, i’ve put a little bit info on it below.

What is “lactic acid”?

Lactic acid is a byproduct of exercising without enough oxygen (i.e anaerobically). Anaerobic exercise is simply short intense burts of exercise. As I’ve discussed in multiple posts, cheerleading is about 73% anaerobic (credit to the incredibly smart Debbie Love!). Lots of people see lactic acid as a waste product, which is not true. Whilst it is essential it’s removed, it’s actually recycled in the body to other useful chemicals. Which is quite wordy, honestly, so I’ll leave that for another day!

What is my “lactate threshold”?

Your lactate threshold is the intensity level of exercise where lactate accumulates quicker than it can be removed.¬† Once you reach this you’ll feel the need to stop immediately, and is generally paired with some very uncomfortable symptoms (needing to be sick, overwhelming fatigue etc.)

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(*)“Sprint The Straightaways”

Find a typical 400m track or use a treadmill with that option. Such a simple drill! Sprint the straight section and jog the curves. You should do this for 2 to 5 laps with a good rest of about 3 minutes in between. I feel that this drill really resembles a cheer routine. The jog is an “active rest”, a cheerleader is very rarely dead still and not working in a 2:30min routine. Your rest is that little jog you do to the next section, the sprint is your jumps, tumbles and stunts.

Cycling Work

The stationary bike at your gym is or should be your new best friend. Or even a spin class. Cycling will help you build hella strong legs and when you train them specifically, will increase your tolerance to lactic acid.

Try this drill. 25sec all out sprint, then 5 minutes easy. Two reps of this.

AMRAP Circuits 

This is certainly more my thing! AMRAP means “as many reps as possible”, it’s a common term in Crossfit (which i’ve personally never tried, just admired the lifts from afar). This is super intense and I’m lowkey scared to try it! Stay tuned for a video in IGTV. Pick an exercise and weight where you can do 20+ reps. Then go ahead and do AMRAP for 6-12 sets with 20 secs rest. The key for improvement really is intensity. Go all out! This certainly isn’t a training method meant for the everyday.

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How and when should I train this way?

This kind of training is so intense, it’s usually done way before you want to go into comp mode. Ideally, summer, post-trials with plenty of time before comps. Here in the UK, late July-August is the best time. I recommend doing “training cycles” to help you reach your best version of you. For a lactic acid tolerance cycle 2-4 weeks maximum. Then you can follow up with a strength training cycle for example, or an endurance cycle. There’s lots of options and plenty of research to go into.

Stay tuned for a video in IGTV and a blog post on training cycles for cheer.

Lots of Love,


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