A base lifts.A backspot secures.A top girl holds.They shouldn't train the same.

8 week strength programs built for cheerleaders by a cheerleader. Train 3 times a week, specifically for their position.

$59 one time, no subscription
8 weeks · 3x a week = 24 workouts
That's less than $2.50 a workout

Select a cheer position See what's included

Who this is for: high school and college cheerleaders, roughly 14 to 22.

Qualified supervision and medical clearance required.

A Be Coachabull program open on a phone, showing the workout list and saved weights — Built on a web app. Open it on any phone, train in the gym.

Written for a real weight room, not a bedroom.
Main base and side base train differently. So do the others.
24 workouts. Three days a week for eight weeks.
Put your numbers in and see what moves.

3Programs. Backspot, base, top girl.

24Workouts in each one

8Weeks, three sessions a week

45Minutes a session

The programs

These programs are customized for backspots, bases and top girls.

$59 each. 8 weeks, 24 workouts.

Which position is your cheerleader?

That's less than $2.50 a workout.

What's actually in it

What's actually inside these 24 workouts.

The same 10 minutes, every time. Neck, then wrists, then shoulders. Not filler. A cheerleader is about to put a person's weight over their head and hold it in their hands.
Four phases, six workouts each. Learn the pattern, get strong, get explosive, put it together.
Holds, not just reps. A stunt is holding a position while everything underneath moves.
The athlete picks the weight, not the program. By effort, stopping the set with two reps left. The number goes up on its own.
Every exercise says why. How to do it, and what it is for. Workout one, overhead squat:

"This is you catching a stunt. Weight locked overhead while you get low. If you can hold this, you can hold the top girl."

A Be Coachabull program on a phone, showing the workout list and progress

What they get

Not a PDF. A workout system they can use at the gym.

Every lift has a box for the weight. They type in what they lifted, right there in the workout. No notes app, no scrap of paper in a gym bag.
It shows what they lifted last time. Next to that box, every time. So they always know the number to beat.
A progress screen that shows what went up. All 24 workouts, and which numbers moved.
Timers are built in. Two minute jump rope, one tap, it counts down on the screen.

Nothing to download and nothing to install. Progress saves to the access code, not the phone, so the phone at the gym and the laptop at home show the same numbers.

More than one cheerleader in the house, or one kid covering more than one position? Siblings in the same house can share the bundle.

Get all three positions, $119

One payment, not a subscription. Checkout is handled by Stripe. Every program is digital, and you get all of it the moment your code arrives, so all sales are final.

The gap

The football team lifts. The volleyball team lifts. Cheer conditions.

Every other sport gets time in the weight room and someone who writes the program. Cheer gets a mat and whatever conditioning is left at the end of practice.

The skills got harder. Fast. What cheerleaders are expected to hit now would have won a national title fifteen years ago. The training never moved with it.

Backspot

Starts the load, controls the rise, and responds when the stunt shifts.

Base

Combines legs, arms, core and timing to create the foundation.

Top girl

Controls one-leg positions, usable flexibility, handstands and body tension in the air.

It's time to stop training cheer like it's an activity.

Mel Bull coaching on the competition floor

Who wrote these

Written by someone who has stood in the sport and coached it.

2014 U.S. National Team gold
2026 U.S. Junior National Team gold, as coach
3x national champion
4x national champion coach
12 years in cheer, first as an athlete and now as a coach

Anyone trusting me with their kid's training should get to read that first.

Read Mel's story

The question I get most

Is lifting safe for my kid?

Yes, under three conditions, and the conditions are the entire answer. Take away any one of them and my answer changes.

1Somebody qualified has to be watching

A qualified set of eyes is not a parent holding a phone. It is someone who can see the rep going wrong and stop it before the third one.

Why this is the condition that matters most

Everybody treats this one like a formality. It's the one that matters most.

Every one of my programs assumes that person exists. If there is nobody in the room who can correct the athlete, the honest answer changes, and I would rather say that than sell a program.

2Technique comes before weight, every time

An athlete adds weight when their form can handle more, not before. Not because the program says week five. Not because the athlete next to them is lifting more.

The exact gates, by position

A base does not add weight until they can hold an empty bar locked out overhead in a squat. A backspot does not add weight until they can hold a front rack without the elbows dropping. A top girl does not add weight until they can hold the bottom of a single-leg squat without the standing knee caving in. Until then it is PVC, an empty bar, bodyweight, or nothing.

3The loading has to be sensible

My programs never name a weight, and that is on purpose. The athlete finds it by effort and stops the set with two reps left in the tank.

Why a number on a page is the dangerous part

As they get stronger, the weight goes up on its own without anyone deciding it should.

What they never get is a number somebody else made up. Chasing a number is how form goes. It's how a 15-year-old ends up under something they can't control because a program told them they should be there by week five.

What I will not promise

I will not promise an athlete gets stronger. I will not promise an athlete avoids injury. Be careful with anyone who does.

I am a coach. I am not a physician, a physical therapist or a registered dietitian. Every athlete should be cleared by a doctor before starting. The longer answer is here.

Honest fit

Who this is for, and who it is not.

Who this program is for

The athlete is in high school or college, roughly 14 to 22
The position is backspot, base or top girl
Someone qualified will be watching the lifts
There is somewhere to lift, like a school weight room or a normal gym
Eight weeks on the first six workouts is fine, if that is what the form needs

Who it is not for

The athlete is in middle school. The reason is real and it is explained below
Nobody qualified will be watching
The athlete is hurt right now, or has not been cleared by a doctor
Someone wants a guarantee of making a team or hitting a skill. I do not sell those
Someone wants a printable PDF. This is not that

After checkout

What happens next.

Your code arrives by email
Usually within a couple of minutes of paying. Check spam if it's not in your inbox, because a first email from a new sender often lands there.
The athlete opens it in a browser
Nothing to download and nothing to install. It opens on a phone or laptop they already use.
The same code works everywhere
Progress saves to the code, not to the device, so the phone at the gym and the laptop at home stay in step.

Questions

Everything else.

Which program do I buy?

The one for the position the athlete stands in. Backspot, base or top girl. If they have been moved around, buy the one they are in most of the time. The training carries over more than most people expect, but each program is written for the job that position actually does.

If you have more than one cheerleader in the house, or one kid covers more than one position, the bundle is all three for $119.

What do you actually get for $59?

Eight weeks. Twenty four workouts, three a week. Warm-ups, built-in timers and progress tracking. It opens in the browser your athlete already uses, so there is nothing to download and nothing to install.

Progress saves to the code, not the device, so the phone at the gym and the laptop at home stay in step.

My kid has never touched a weight. Are they too far behind?

No, and they are in the majority. Where an athlete starts has nothing to do with age. It is about how long they have actually been lifting.

Under six months of real lifting, they start at the first six workouts and stay there as long as it takes. Bodyweight and light. They might spend all eight weeks in those six workouts and never touch the back half. That is a win, and it needs saying out loud, because the pressure to finish an eight-week program in eight weeks usually comes from the house and not from the kid.

What age is this written for?

High school and college. Roughly 14 to 22. Not middle schoolers.

The reason is not toughness. Girls grow fastest around 11 or 12 and are still settling until about 16. Through that stretch coordination temporarily gets worse and the parts of the body a loaded barbell stresses are still growing. If your kid is twelve, what they need is practice, bodyweight work, flexibility and someone watching their technique.

I wrote that one out properly: what age can a cheerleader start lifting weights.

Does my kid need someone watching them lift?

Yes, and this is the part I will not soften. Every one of my programs assumes qualified supervision. A school strength coach, a gym coach who trains athletes, a coach at your athlete's program who actually knows lifting. Any of those.

What does not count is a video on a phone propped against a water bottle in the garage. If there is nobody in the room who can correct them, the honest answer changes, and I would rather tell you that than sell you something.

Can I get a refund?

No, and I want to be straight with you about why. Every program is digital. You get all of it the moment your code arrives, so all sales are final. There is nothing to give back.

Read what you are buying before you buy it, and if the fit is wrong, email me first at hello@becoachabull.com. If something breaks on my end, your payment went through and no code arrived, or the code does not work, I will make it right.

Do you promise results?

No. I will not tell you your cheerleader is going to get stronger and I will not tell you they are going to avoid injury. I do not make either of those promises, in a program or in a conversation, and you should be careful with anyone who does.

What they get out of it depends on the work they put in, and that part is theirs.

Coachabull. Trainabull.

Your cheerleader is already doing the hard part. Give them the plan built for their position.

$59 one time. 8 weeks. 24 workouts. Less than $2.50 a workout. One tumbling or stunting private runs $50 to $100 for a single hour.

Select a cheer position

Not ready yet? Get one email a week from me and buy when you are.

$59 per program, or $119 for all three. One payment, not a subscription. Checkout is handled by Stripe. Every program is digital and the access code arrives within minutes, so all sales are final. Written for high school and college athletes, roughly 14 to 22, not middle schoolers. Every program assumes qualified supervision during lifting. Get cleared by a doctor before starting. No result is promised. Terms · Privacy · hello@becoachabull.com