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Coach Jordan,
Your Glenwood Springs 6-Week Pre-Season Performance Block is built and ready to run.
Every session, every cue, every rest timer is now in one place you can hold in your hand on the floor.
OPEN IT HERE
Set it up in 30 seconds:
1. Open that link on your phone.
2. Tap Share, then "Add to Home Screen."
3. It will launch like an app. That is your coaching tool for the next six weeks.
BEFORE DAY 1 — LOCK IN YOUR EQUIPMENT
This block uses dumbbells, bands, and bodyweight. Confirm you have access before your first session:
· A range of dumbbell pairs so athletes at different strength levels can all train. Light, medium, heavier.
· Resistance bands for Y/T/W work and anti-rotation holds.
· Open floor space for carries and lateral bounds.
If your weight room access is limited on any of the four days, tell me now and I will give you the bodyweight substitution for that session. Do not cancel a day over equipment.
HOW TO USE IT AT PRACTICE
· Tap the week, then tap the day. Prep, Work, Finisher, and Cooldown are separate tabs so you only see what is in front of you right now.
· Every exercise carries a coaching cue and a correction. The cue is what you say. The correction is what you watch for and fix.
· Tap any rest time to start the timer on screen. Presets run 90, 75, 60, 45, 30, and 20 seconds.
· The effort bar at the top shows the target RPE for that week. That is your intensity dial — it tells you how hard the room should be working before you walk in.
YOUR WEEK, BY JOB
· Day 1 — Strength + Core Bracing. Legs, trunk, pressing and pulling mechanics, safe landing positions.
· Day 2 — Power + Stunt Stability. Jump power, hip control, shoulder stability, anti-rotation strength.
· Day 3 — Routine Endurance + Total-Body. Fatigue-resistant movement for games, comps, jumps, chants, and transitions.
· Day 4 — Strength B + Upper Body. Pulling capacity and pressing strength. Backspot and stunt-support emphasis.
HOW THE SIX WEEKS PROGRESS
Week 1 Foundation. Week 2 Stabilize. Week 3 Build. Week 4 Density. Week 5 Peak. Week 6 Sharpen.
The load climbs through Week 5, then Week 6 pulls back so your athletes walk into the season sharp instead of cooked. Do not chase load early. Weeks 1 and 2 exist to make Weeks 4 and 5 possible.
THE RULE THAT MATTERS MOST
If form breaks, the set is over. Every exercise in the tool tells you exactly what to watch for. When you see it, stop the set or reduce the load — that is coaching, not quitting.
The goal is never exhaustion. The goal is quality under control.
WEEK 1 STARTS WITH DAY 1
Open the tool, tap Week 1, tap Day 1, and run it. That is the whole ask this week.
I will check in after your first week to see how the timing felt and whether we need to adjust loading for your group.
Anything you need before you start, reply here or text me directly.
Cheer athletes are athletes. Let's train them like it.
Coach Sean Powers
Founder, CheerFITT
Coach Jordan,
Your Glenwood Springs 6-Week Pre-Season Performance Block is built and ready to run.
Every session, every cue, every rest timer is now in one place you can hold in your hand on the floor.
OPEN IT HERE
Set it up in 30 seconds:
1. Open that link on your phone.
2. Tap Share, then "Add to Home Screen."
3. It will launch like an app. That is your coaching tool for the next six weeks.
BEFORE DAY 1 — LOCK IN YOUR EQUIPMENT
This block uses dumbbells, bands, and bodyweight. Confirm you have access before your first session:
· A range of dumbbell pairs so athletes at different strength levels can all train. Light, medium, heavier.
· Resistance bands for Y/T/W work and anti-rotation holds.
· Open floor space for carries and lateral bounds.
If your weight room access is limited on any of the four days, tell me now and I will give you the bodyweight substitution for that session. Do not cancel a day over equipment.
HOW TO USE IT AT PRACTICE
· Tap the week, then tap the day. Prep, Work, Finisher, and Cooldown are separate tabs so you only see what is in front of you right now.
· Every exercise carries a coaching cue and a correction. The cue is what you say. The correction is what you watch for and fix.
· Tap any rest time to start the timer on screen. Presets run 90, 75, 60, 45, 30, and 20 seconds.
· The effort bar at the top shows the target RPE for that week. That is your intensity dial — it tells you how hard the room should be working before you walk in.
YOUR WEEK, BY JOB
· Day 1 — Strength + Core Bracing. Legs, trunk, pressing and pulling mechanics, safe landing positions.
· Day 2 — Power + Stunt Stability. Jump power, hip control, shoulder stability, anti-rotation strength.
· Day 3 — Routine Endurance + Total-Body. Fatigue-resistant movement for games, comps, jumps, chants, and transitions.
· Day 4 — Strength B + Upper Body. Pulling capacity and pressing strength. Backspot and stunt-support emphasis.
HOW THE SIX WEEKS PROGRESS
Week 1 Foundation. Week 2 Stabilize. Week 3 Build. Week 4 Density. Week 5 Peak. Week 6 Sharpen.
The load climbs through Week 5, then Week 6 pulls back so your athletes walk into the season sharp instead of cooked. Do not chase load early. Weeks 1 and 2 exist to make Weeks 4 and 5 possible.
THE RULE THAT MATTERS MOST
If form breaks, the set is over. Every exercise in the tool tells you exactly what to watch for. When you see it, stop the set or reduce the load — that is coaching, not quitting.
The goal is never exhaustion. The goal is quality under control.
WEEK 1 STARTS WITH DAY 1
Open the tool, tap Week 1, tap Day 1, and run it. That is the whole ask this week.
I will check in after your first week to see how the timing felt and whether we need to adjust loading for your group.
Anything you need before you start, reply here or text me directly.
Cheer athletes are athletes. Let's train them like it.
Coach Sean Powers
Founder, CheerFITT