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Personal Training – focus on pole
Hey guys. I am about to completely overhaul my fitness regime (well, in couple of months, when I come back from a big overseas trip squeeeeeeeeee) because it’s time to shock my body out of the plateau it’s been coasting along for the past couple of years. Currently I’m a runner (diligent but not fast) who also poles (have been for 3 years but am pretty much only medium in terms of strength I’d say), and does pump and balance classes at the gym on a regular basis. What I’m looking at doing is replacing my pump stuff with focussed strength training for my running and for pole because I’ve been doing the pump classes for so long that I don’t think my body is reacting as well to the training (even with upping my weights) plus it’s general rather than specific. While the gym abounds with trainers who can give me solid advice on things to do for my running, I have my doubts about whether there is anyone who really knows about pole or that I trust to be able to give me a good gym-based strength programme for working towards improving my strength for pole.
So, sorry about the giant preamble, but what I’m wondering is whether anyone has a gym-based weights workout that they use to complement their poling and/or has advice on the main areas that I can suggest to guide a trainer in designing such a programme. Obviously all areas of core strength are relevant but I feel like just saying "oh yeah, and upper body stuff" is not really specific enough. I have also thought about looking for a trainer who does rock climbing as I thought this might be the nearest equivalent to the areas of strength needed for pole but don’t really know ‘cos I don’t do it myself. Anyway, your help/suggestions are welcome, nay, solicited in fact! Thanks in advance, oh wise Veeners:)
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5 Replies
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I work with a trainer who is giving me specialized stuff based on pole. We talk about the various movements, and where they require strength/stability, and she structures workouts accordingly. Mostly, she kicks my BUTT. I love her. https://www.studioveena.com/img/smilies/icon_cheers.gif
The one thing about this is that I need to be able to convey to her some sense of what a given move requires…like you said, "upper body strength," isn’t really enough to go on. Right now, we are working on handstand-specific core strength work, among other things.
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Maybe you could bring some pictures to a trainer to show what type of moves you’d like to build strenght for. That might help the both of you to identify muscle groups that should be targeted.
I have no experience with personal training, just being creative here https://www.studioveena.com/img/smilies/icon_e_wink.gif https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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I’ve recently started to do gym training specifically designed to complement my poling strength. I’d love to say I go 3-5 times a week but tbh I can only usually manage 2 times/week, 3 if Im lucky.
Tbh the guy that gave me the program had no experience with pole dancers (in fact his eyes popped out of his head in a very amusing way when I told him), however as long as I could describe the moves I needed the strength for, he could assess what muscle groups needed to be worked on in order to improve. I think if instructor has a good knowledge of muscle groups and engagement, they don’t really need to know the ins and outs of pole.
I have three types of workouts I mix and match – upper body, core, and lower body (you’d be surprised how much a strong lower body can help). I work these in around my poling schedule so I don’t double up on the same muscle groups.
If there was anything to suggest, I would ask them to create a workout which uses upper body AND core strength at the same time, as this is what you’re going to do when poling. Also work in wrist and forearm exercises as well, there’s no point developing awesome core and bulging biceps if your poor little feeble hands can’t hold you up there! https://www.studioveena.com/img/smilies/icon_cheers.gif
Oh also, try asking POLE INSTRUCTORS about moves to do in the gym – 9 times out of 10 (decent) pole instructors are also qualified personal trainers, or do their own workouts in the gym so they may know some helpful tips.
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I have three types of workouts I mix and match – upper body, core, and lower body (you’d be surprised how much a strong lower body can help). I work these in around my poling schedule so I don’t double up on the same muscle groups.
If there was anything to suggest, I would ask them to create a workout which uses upper body AND core strength at the same time, as this is what you’re going to do when poling. Also work in wrist and forearm exercises as well, there’s no point developing awesome core and bulging biceps if your poor little feeble hands can’t hold you up there! https://www.studioveena.com/img/smilies/icon_cheers.gif
This is pretty similar to what I do at the gym. I do core and cardio at every workout. I just started putting in my wrist exercises. Luckily, my husband got his degree in exercise science (hes also a former personal trainer. He gave it all up for a steady paycheck to take care of me and our daughter at that time), so when im stuck on a move and want to work on it at the gym, he gives me advice on which exercises and how to execute them. One thing he has taught me is any exercise you need to keep you core tight during the whole exercise. Your core is the middle of your body, it provides balance from the upper and lower parts. I push myself in the cardio dept so im not so wiped out when it comes to poling the next day.
Also if your anything like me, change up the exercises you do. I get bored pretty quickly and your body will hit a plateau if you keep doing the same thing over and over.
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The reason I was able to do a spin the first time I tried or was able to invert in three classes, is that i lift weights. heavy weights. at least 20lbs each arm on bicep curls, 75-100lbs on bench/lateral pulldowns, 100lbs on squat, 150lbs on deadlift, 300lbs on leg press. yes, I need to get my upper body up. and yes, i want to get my weights up even higher from that.
i suggest working with a trainer, especially one with a gymnastics background.
Here are my top pole exercises:
hanging leg raises
assisted pull ups
lateral pull downs
bicep curls
clean and press
bench press
reverse crunches
pullovers
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