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Overtraining
Hi everyone:)
I am new to this site and was looking for some feedback/advice from others regarding finding a good workout schedule and not over training. I was curious to see what kind of balance everyone else finds works for them.
I currently weight train 3 times a week(I lift heavy), I try to get in at least 4-5 days of cardio 45 min long and do pole about 3 times a week for approx. 2 hrs at a time. Recently, my body is always sore and I actually just injured my wrist/forearm area, which has forced me to take 2 weeks off so far. I definitely feel that I am over training and my weight is up too.
I really love weight training and pole but can’t seem to find the balance of the two. I usually weight train on the days that I do pole and do the following workout split:
Chest, Shoulders, Triceps
Back and Biceps
LegsI’d love to hear anyone’s thoughts/advice on how to get my schedule in check!! 🙂
Thanks so much in advance:)
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9 Replies
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I weight train 4-5 days per week, aim for pole 2-3x per week, and then usually silks 2-3x per week, with a run or bike ride 4-5 days, weather permitting. My weight training is focused mostly on legs, but I do hit back/arms/abs a couple times a week.
I’ve had to work up to this amount. I can’t do legs and silks on the same days because it’s just too exhausting. I just have to listen to my body and rest when I need to. Foam rolling, doubling my protein, and taking bcaa supplements have really helped.
I still can’t train aerial as much as I’d like. Forearms tends to be the weak link, and for a long time I used lyra to train on my off days because it doesn’t require so much grip. Lately, my hips are what bother me most, even with aerial. Besides having a love affair with my orb foam roller,i simply have to ease up on the workouts.
Anyway, long story is I can’t do as much as I want. I do push, but have found I have to listen to the body and not push too hard. Like I was training legs 4x/ week but I had to drop it to 3. And some days I don’t get as much pole in. The longer I do it tho, the more I can fit in (aerial wise).
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When I started pole I wanted to train all the time where it became an addiction where I wore myself out to the point of not sleeping at night from all the adrenalin rush. And I started losing strength instead of gaining. There has been new research that too much cardio is not good for your heart, joints, and can age you faster. You may want to look into it. I strength train and pole 2 days a week with light conditioning-stretching-light yoga as Veena suggests in her training lessons for rejuvenation days. Sometimes less is more and you will find yourself stronger and feeling better on your pole days.
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You sound a lot like me! I have learned over the past couple of years, what my sweet spot is and I am always tweaking it as I listen to my body. I weight train (heavy) 2 days a week with the focus on lower body compound lifts…back squats, deadlifts, lunges, glute brides, cable extentions, and variations of these exercises (goblet squats, split squats, single leg deadlifts, etc). I use to train in the low rep/high weight range, but I have moved more towards a more moderate rep/moderate weight range. With training pole a couple of hours a day 3-4 times per week, that is all my body can handle. My cardio is zumba 2-3 times per week, hiking, or spin class. 3 times a week of that can sometimes be a bit much because it WILL cut into my recovery if I am not careful. In my opinion, there is little reason for me to focus on upper body lifts if I am training pole so much and there are simply not enough hours in the day or days of the week for me to recover properly and be strong for pole. If I feel I need to work on specific upper body strength, I do it as a conditioning block right after pole practice. I am 39 years old and know my recovery limits are not that of a 20 year old. The idea is to push my limits to the point that I am progressing forward and not push the limits to the point of breaking myself and spinning my wheels and getting nowhere. It is a fine line!
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Thanks so much ladies for your responses:) I’m glad to know that I’m not the only one who has had this dilemma:)
I think I’m going to try doing either 2 full body weight training workouts a week or 1 upper and one lower workout a week, alternating from 8-10 reps to 12-15 reps. I can then do pole on those same days and maybe add in one more day and throw in some cardio on the other days. I think that should be better?
I just know that I can’t continue doing what I’ve been doing. I’m not old but I’m no spring chicken either….LOL I’ll be 38 in a few weeks, with an auto immune disease and carpel tunnel so I don’t recover as quickly, especially over doing it the way I have been. I’ve already had to take 2 weeks off from pole because of my wrist injury and it’s driving me crazy because I miss pole!! I’m forcing myself to take one more week off and then starting next Monday I can start my new schedule:)
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Take care of yourself! I had to learn the hard way…not being able to pole due to injury taught me how to get my training priorities straight really quick!;)
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Hi Jenniferm77. I too suffered from a wrist injury and I had to baby it for several months for it to heal. I wear wrist guards I bought from Walmart and am very careful not to overgrip the pole. This helps a lot and I can now do some split grip work and reverse grab that I never thought I would be able to do. If you feel any pain stop and give it a rest:)
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Thanks everyone:) I’m actually going to get x rays done tomorrow for my wrist, to make sure my injury isn’t something serious. And as soon as I can get back to pole(hopefully next week) I plan on being much smarter about my workout schedule!!
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Well i dont cross train at all personally. I used to work out 5 days a week, but i found that got in the way of pole becuase i am always so tired and sore from just doing pole i dont need more work. A vertical bar and a pull up bar are honestly all you need. Unless learning pole tricks is not nessesarily that important and you are just doing it purely for fitness. If that is the case, feel free to mix it up. But if you want to be a pole superstar id say ditch the gym.
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So glad I found this tread. My Problem is exactly the same! I used to lift heavy weights for many years 4-5 times a week. After I started pole dancing i have been so confused about how to manage everything and don’t overtrain. For now I try to do weight training 3 times pr. week and pole 2-3 times pr week. The weight training is mostly legs, core and I also like to include handstand practice and some stretching. I Also do some recovery for wrists and shoulders. Sometimes I do chins and pushups but only a few sets. I also try to do stretching 2-3 times a week, and som yoga and I i not sure that i have found the right balance yet. I try to listen to the body all the time cause I had a bad episode with my wrists a while ago. I am 40 years and can not afford to get hurt all the time, or constantly have sore shoulders and arms.
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