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Beginner at pole, but seasoned in other exercises?
Hello community! First and foremost, I’d like to introduce myself. Just signed up today to Veena’s site taking advantage of the Black Friday offer.
I started pole dancing about two months ago in a local studio. I can do basic two-hand spins, climbs, sits and transitions like bounce or pirouettes. I recently even purchased an X-pole to practice at home (with Veena’s videos, of course :-)). I think I’m in pretty good shape, I’ve run several half marathons with good times, done strength training regularly for years, and yoga and kettlebells occasionally.
So my question is: should I follow the 30 day take off, or can I skip the two first weeks of conditioning? Frankly, doing lunges or planks seems too basic for me.
On the other hand, I have to admit that I get pretty tired when I pole dance, and my shoulders feel sore, especially the area down the arm, where they kind of end and meet the biceps… Is this normal?
And one last question, I keep running. What is the best way to combine both disciples – how long, how often, which days should I run.
I appreciate your advice.
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11 Replies
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Hi and welcome!! 💜
Even if you’ve taken pole classes in the past, and are in shape, starting with the take off program is helpful because I may take a different approach to teaching than others. The program helps you not only build strength but understand basic pole fundamentals. If you would like to do more than what is suggested for a particular day feel free 😊 Just remember all lessons in every section are placed in progressive order. Let me know if you have any other questions!
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Thanks Veena! I think I will follow the take off program, but not to the letter. I will focus specially on understanding the pole fundamentals, but I may add more strength/conditioning and keep practicing the basic pole and floor work twice or three times a week. Plus flexibility every other day and running three times a week. I hope I’m able to find the balance and not over do it 🙂
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Adding in the 30 day program to what you normally do shouldn’t pose a problem 😊
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You and I are pole twins, I think 😉 I’ve been poling for about the same amount of time you have, and come from an extensive weightlifting background with dance as well.
I haven’t used the 30 Day Take off in order, but I found the conditioning exercises to be very helpful. Especially for the upper arms–even years of weightlifting didn’t prepare me for the small muscles and stabilizers that I was using for the first time in pole! I had the same pain/soreness you speak of in the arms as well.
I reference lessons and go through the 30 Day take off to find what I need to supplement lessons I take in a studio. Hope you find all the info you need here!
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Thanks Stacia0330. Yes, it sounds like we are pole twins, I have background in dance too: salsa, ballet, belly dance”:-) I agree, it seems that traditional weightlifting does not condition the small muscles in the upper body for the demands on the pole. I will follow your advice. I started yesterday with the scapula stabilization and other conditioning exercises.
I’ve had my share of injuries being a runner, nothing too serious but annoying. So I want to take things slowly and be safe with pole. I also remember that when I started running, I was used to other types of exercises (spin, zumba, et.) but my body really hurt until it got used to running. I guess pole will be the same, the soreness will disappear eventually. Good luck!
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I’d go through the 30 day takeoff. I was like you and lifted, ran, etc, but there’s a few things that were challenging for me regardless! There are these handstand push-up things that are pretty killer. Good stuff! I agree with what others have said about the small muscles on the upper body. Happy poling!
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Thanks Briwi! I started with the rotator calf exercises today, I want to be very careful with that. But I have to say that the strength I gained with weights it does help, I can do the pole hold for several seconds now! I’m not heavy overall but bottom heavy – so my thin upper body needs to bear the load of the lower half. I think it would help if your body shape is the opposite – strong upper and thin lower.
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I have the same body type! Slowly but surely my upper half is catching up!
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Yay for pole twins 🙂 Glad you guys are taking advantage of the program!
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Do the 30-day start off. Prepare your body for what you will be asking it to do. I was military where they really press good form and being fit and let me just say when I started pole it really kicked my muscle’s butt. I mean I had no idea. Just because you consider yourself fit, doesn’t mean that your body can do everything. I have been poling for 3 years and I had to take a break last year because I moved from an apartment to a house and I just didn’t have the money to go and my pole wasn’t up yet and now that I’m doing it again. I’m pretty much back to beginner all over again, so I am starting from ground zero. I finished the 30 day last month and it was a great refresher. I think if by chance you might get a little board with something like lunges turn it into a combo a some light weights. Do extra fundamentals and tricks along with the 30 day. I was taught that pole will never get easy. If you think it’s getting boring or mundane, guess what? it’s time to find the more advance way of doing it, or it’s time to learn a new trick. =)
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Yes, I’m following the take off. In day 7 today. Besides, I practice what I’m taught in my studio classes and run 3-4 times a week. BTW, my shoulder soreness has improved, it may be that I’m staring to get used or becoming stronger for pole 🙂 Thanks for the comments!
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