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Pole conditioning and stretching – what’s the ideal schedule
I’m currently at intermediate level. I was quite ok with most moves but am beginning to feel the lack of strength in many moves that I can’t get like Inverted V. I’m also quite inflexible. My question is… I’ve devised a nice stretching weekly schedule to be able to hopefully improve in my flexibility, but I also hope to do strength training as well. How do the more experienced polers here fit them all in? Do you do stretching and strength exercises daily? What’s a good schedule like?
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13 Replies
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I'd love to know this too. I feel like to really get where I want to be I need to spend at least 2 hrs a day training, which unfortunately I just don't realistically have time for. I guess each of us just needs to figure out what works best for us and how badly/quickly we really want to progress, without pushing it of course, and make whatever sacrifices you need to to make it happen!
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I can't really comment on the strength training because I feel like I'm in the same boat. But my weight training male friends say that intense (That is, reps until you are shaking and can't do anymore) once a week with lots of protein is the best. However, I can't vouch for this, this is just what I've heard. I'd like to know the answer to this too. =]
In regards to stretching, I would say if you are just starting, stretch 1-2x/week and make sure you have at least a day in between for rest. You can up the number of days after your body is used to stretching (At least 1 month of consistent flexibility training). I've tried stretching every day but didn't find there was any added benefit to every day vs. 3x/week. I found stretch days with rest days to be the most effective. Hope this helps.
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the answer is, there is no right answer for everyone. whats right for me, may be totally wrong for you. whats right for you, could lead to someone else getting overuse injuries.
very general guidelines: weight train 2-3x per week, allowing 24-48 hours rest in between. cardio can generally be done daily. light stretching can generally be done daily. deep, intense stretching you usually need 24-48 hours rest in between.
i like to combine my weight training days with my pole days, that way i can totally rest on my off days. when you weight train, try to make an effort to balance out your poling. for example, i do a lot of 'pulling' during my pole practice, so i try to do a lot of pressing in my weight training. thats just one example.
for best results, see a professional who can personalize a program thats right for you.
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oh, and listen to your body!! don't ignore warning signs of over use and over training. rest is just as important as physical activity.
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Hi All,
Thanks for the advice. I do have problems fitting in everything and it's not easy being extremely unflexible as well. How often do you do pole training in a week besides class? Adding that to the equation makes me feel like I need to do a workout every day of the week and frankly, I'm always too lazy hehehe
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The main issue Other than poor technique is over training. It’s so tempting once you’ve advanced a bit to dance every day. Training for competitions is intense and not how most of us should approach our pole practice. If you are training for an event then then you risk injury because of the amount of time needed to train. If you pole because you love it and it makes you feel stronger then be kind to your body and don’t over do it. So keep your goals in mind. As metioned earlier everyone is different and it’s most important to listen to your body.
Here are my suggestions:
Don’t over do the split grip work.
For your pole sessions do a mix of strength based pole work and spins and dance. So if you pole 3 times a week each day you would focus on one of those things.
Stretch at the end of every pole session. If you are pressed for time then at least stretch the forearms!
This video has some tips for stretching. http://m.youtube.com/watch?v=B1ZZE2GTBiQFor heavy flexibility work 2 times a week is a good number.
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I like Veena's suggestion – making a schedule of focused, planned pole workouts. So you can still get on the pole in some way every day or nearly every day, but you're not overdoing it.
My pole workout categories:
STRENGTH: More like a workout than a practice, using Veena's moves and others I've learned in pole classes, and maybe some non-pole strength training too like pushups and weights.
FLEXIBILITY: Mostly just a stretching thing, but also challenging myself to the tricks I struggle with due to flexibility (my nemesis right now is Twisted Ballerina).
DANCE: Freestyle, routine planning/daydreaming, meditative, theatrical
PRACTICE: A dedicated session to work on my current moves and learn new ones, maybe with some dance thrown in for warmup & fun.
CHALLENGE: A session devoted to completing one of the SV challenges! Or a challenge I issue myself. Like have a dance session where my sole focus is pointed toes. Or a session in heels. Etc.
JAMS: By webcam or in person! Usually less strenuous of a workout because of the social time, but a great way to use pole to unwind.
I aim for at LEAST 20 minutes for each and generally have no problem meeting that. And I also throw in other stuff, like yoga, walking/hiking and aerobics DVDs. So I'm not actually poling every day… but I could.
What I like about this setup is that it helps me get over the discouragement hump you feel when you're not poling as often as you'd like to be. Out of all those options, the dance and practice sessions generally are the most time-consuming, so I can pick and choose to do those on the days when I know I have time, and when time is crunched, do a shorter flexibility or freestyle practice just to get SOMETHING in.
Another thing is, I hate poling when I'm on my period, I feel bloaty, bitchy and unsexy and my skin is more sensitive to the pain. I got in a habit of just entirely skipping any kind of workout that week of the month, but that can really break momentum. With a "choose your own adventure" sort of plan, I can pick one of the options above that doesn't have me on the pole a whole lot (so less skin burn/pinch), doesn't have me upside down (never fun when bloated) and isn't overly strenuous when I'm fatigued and crabby. And I also don't put pressure on myself to film these sessions because frankly I just hate looking at my bloat on film later. Plus my flow is so heavy now that I usually wear a pad to catch any leaks, and pads + pole shorts = eek/potential Ick! (Sorry if that's TMI, just a reality of life!)
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Hey Zoiiys! There's been some great advice given already, but I thought you might also find this article on my website useful – http://heartofpole.net/health-fitness-beauty/strength-training-faq.html
It's by a pole dancer, for pole dancers, and covers a lot of common questions about strength training and gym workouts, including:
– Do I have to do strength training?
– How often should I strength train?
– When should I strength train?
– How much should I lift?
– How many reps/set should I do?
– What exercises should I do, to complement pole?
– What if I don’t want to get bulky?Hope it helps 🙂 x
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Wow, that is quite a good site. Thanks guys for the pointers. I do suppose I’m also rather impatient about getting results as fast as possible too, but it probably isn’t something that is possible haha!
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There is already great advice here … one side note i wanted to mention: please try to do pole moves on both sides. I know this seems obvious, but lots of people don't do this – including me 🙂 I am very flexible naturally, but after training asymmetrically for a month and a half I realized my back had become really stiff & always felt tense. Even if you only do things once on your 'bad' side for every 3 times on your 'good' side… you'll be doing yourself a favor! Plus if i had to pick one strength exercise to complement pole it would be Pilates working the deep lower core under the navel & below.
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Agree with Krista–work your other side! I am guilty of not doing this too, of course, but I always, always stress the importance of trying to maintain 'balance'. @Krista, what are some good Pilates exercises for working the deep core? Very intrigued by pilates and curious. 🙂
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http://pilates.about.com/od/pilatesexercises/tp/First-10-Classic-Exercises.htm
That has a basic list at the bottom in addition to the 10 highlighted. I prefer working the lower core so I like anything where your legs move with the rest of your body very quiet. This includes leg circles (single & double), single leg stretch (which also has variation w/straight legs), double leg stretch. I would start w/ 'the hundred' or 'rolling like a ball' to warm up and then do a couple 'roll ups' to articulate the spine & then go to the legs. There is a variation I like to do that's a long set but sort of hard to explain! Maybe i'll post a vid… otherwise, just those simple exercises are a good start. Really pull the navel to the spine during the movements & try to not move the upper body at all while the leg(s) move. I'm not a certified Pilates instructor btw! Have just done it myself 🙂
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Cool! I feel like I really gravitate to Pilates. I will check out this link. Thank you! I like to do 'leg scissors' with my students and also leg circles etc.
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