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Base Strength

Base Power

Base Stamina

Base Health

Flyer Flexibility

Flyer Power

Flyer Core

Flyer Control

Tumbling Speed

Tumbling Power

Tumbling Height

Tumbling Stamina

Limitless Physical Potential


"Competitive" cheerleading has become just that... extremely competitive, athletic, and more challenging.  Skills become more advanced, routines become more intense and the forces, loads, and repetitive stress on the body become greater.  Cheerleading is also extremely unique compared to many other sports in that the physical attributes required to excel span many areas of fitness: Strength, power and speed are pinnacle components of basing and tumbling; Tumbling and flying require speed, quickness, and flexibility; all of these positions require stamina and endurance but also short bursts of high intensity anaerobic alactic energy.  It's a sport of strength, gymnastics, dance, acrobatics, and performance.  It's a lot of everything and it requires a very specific balance of proper training.

Last but not least, training will not only improve your strength, power, speed, quickness, stamina, balance, and flexitility... it will also prevent injury!!  Training is a critical component to keeping athletes healthy and active.

why join


Effectus Athlete Development has a long history of working with competitive cheerleading! For over 12 years Effectus has provided a mix of in-person and online strength and conditioning to teams at the National, Collegiate and Club level as well as several individuals along the way.  We understand the demands of the sport, the needs of the athlete, and the process it takes to excel at the highest level. 

Adrian Honish, MSc, BESS, CSCS

Is the driving force behind our Cheer training at Effectus.  He is co-owner, director, and head of strength & conditioning.  He was responsible for the strength and conditioning programming for Cheer Canada's 2019/20 Team Canada Premiere athletes as well as their Academy athletes.  It was his responsibility to assist and guide these athletes to physically be able to perform at their best at all times, help to prevent injury, and to help enhance the performance of Team Canada Cheer.   

With a background in strength & conditioning, biomechanics, and performance analysis, Adrian has worked with athletes of all sports and at all levels including work with Team Canada at the 2006, 2008, 2010, 2012, 2014, 2016, and 2018 Olympic Games. He will also be attending the 2020/21 Tokyo Olympic Games. Adrian brings the highest quality service to cheer athletes.



Online Personalized Training Subscription

  • Workout programs designed specific to your goals, your needs, and your role in cheer

  • App based delivery system direct to your phone

  • Video demos of every exercise

  • Record your reps/weights 

  • Track your results/progress

  • Message your trainer at any time

  • Trainer monitors your training and continually updates your plan

  • Like having a trainer in the palm of your hand 24/7

Cost: $100+GST (billed monthly)

Athletes 18 and under visit our Online Youth Cheer Athlete Development Academy Below!

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Online Personalized TraininG + Nutrition Subscription

  • All the benefits and features of the Personalized Training Subscription as listed

  • Plus Nutrition tracking and monitoring

  • Connect MyFitnessPal and allow us to monitor your daily eating habits directly in our training app

  • Macros are broken down and analyzed so we can offer suggestions to maximize results

  • The complete athlete performance package

Cost: $150+GST (billed monthly)

Athletes 18 and under visit our Online Youth Cheer Athlete Development Academy Below!

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In-Person Personalized Training Options

  • If in the Winnipeg area, please contact us for details or click below to link to our in-person training services

  • Note: In-Person training can be combined with a supplemental online training program and/or nutrition coaching

team/club subcriptions


Online cheer team subscription

  • Sign up as an entire team and leave no stone unturned. Everyone trains specifically for their role on the team to ensure they're ready to compete

  • Every athlete gets his or her own personal online training account

  • App based training system so you can access everything on your phone

  • Video demos of every exercise

  • Record your reps/weights 

  • Track results/progress

  • Athletes can message their trainer at any time

  • Trainer monitors training, and continually updates the plan to stay on track

  • Feedback on athletes provided to coaches 

  • Athletes are added to a "Team Group" in which they can message one another, see when teammates workout and are able to motivate one another and hold each other accountable.

  • Put your team's physical prep into the hands of an expert, certified, cheer experienced trainer and let us put the best training possilbe into the hands of your athletes.

Cost: $40+GST per athlete (billed monthly)

Cheer Practice

online cheer club subscription

  • Bring your entire club on board and make physical fitness, physical prep, and strength & conditioning a part of the culture of your club and your athletes

  • Each team receives ALL the benefits listed in the Online Cheer Team Training description.

  • Athletes are streamlined through training as they progress year to year.  See the long term athlete development plan take action as training progresses from beginner body weight exercises to intermediate to advanced to dumbbells and bands to barbells and more complex lifts etc.  All taking into account age, developmental level, cheer level, and the skills they need to perform.

  • Give athletes longevity.  Keep them healthy through their years with you.

  • Use it as a recruiting tool and retain athletes year to year by adding to their long term plan.

  • Incorporate regular testing and collect test results for every age and level to build standards and goals.

  • Use training to enhance performance and take your entire club to another level.

Cost: $28+GST per athlete (billed monthly and based on 100+athletes in club)


new program


Online Youth Cheer Athlete Development Academy

In lieu of recent events and the challenging times athletes are being forced to go through we have made the decision to launch Online Youth Cheer Athlete Development Academy and offer huge discounts and incentives at the same time.  Our reasons for doing so are to give all young Cheer athletes the opportunity to keep being "athletes" through this difficult time!  They may have to be off the mats and out of open gyms but that doesn't mean training has to stop.  This is still a great chance to become stronger, fitter, more explosive, more flexible, and to learn more about the science behind training and performance as it relates to cheer.  

Young athletes now have access to cutting edge strength & conditioning alongside valuable information regarding biomechanics, nutrition, mental training, etc.

      Click below for complete info and to sign up!!


"I have always pursued the highest level of training in my athletic journey, and Adrian is by far the best trainer I've ever had. Not only is he extremely knowledgeable, positive, and fun to work with, he is as dedicated as a trainer could ever possibly be. I truly believe that my success is a top priority, and that he will do what it takes to help me achieve my goals."


Nick Verburg, Team Canada Cheer

"I'm loving it! It's keeping me accountable and I'm now starting my day early and energized"


- Alexandra Tremblay - Team Canada Cheer

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