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Keeping going
I am really struggling after moving with coming up with the best way to structure my pole workouts. I don’t have classes here and could really use some help. I have been doing about an hour per workout of mixed spins/invert moves/flexibility, but I feel like there has to be a more structured way. Thoughts? What do you do in your home workouts? How do you keep balanced?
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5 Replies
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I write down what moves I just need to clean up, what bad moves I need to work on to get acceptable, and 1 new move on the mirror in my pole room. I’ve been progressing my workouts to only work my selected moves/combos about 10 times each and then move on to the next one. Mostly I have been trying to switch to this format because I have been known to spend 1 or 2 hours on 1 darn move/ combo, which just tires me out, besides the fact that I really get nothing else done during pole workout 🙂
Also, I am not what you would call a dancer. I do no freestyling, but it is something I am trying to work on as well. I *theoretically* set aside a day where I do not work on new or problematic moves, and just try to flow. These are generally lighter days, because I run out of “dance” in me and just decide to do something else. Also because I apparently love the tedium of tiring myself out on problematic moves, that 1 day doesn’t quite always exist in a week.
I do try to do a bit of flexibility training every other day, but I usually do that right before I go to bed. My son and husband are always in bed before me, so I take that time to listen to music and stretch.
I also have to work in well needed rest days. The rest days are just added in depending on how I feel. I don’t know that this was helpful at all, but maybe some others will give their different bits of perspective as well. Best of luck to you! -
I, personally, am not a great example, as I tend to aspire toward more structured workouts, but rarely really manage it. However, I’m working on it!
What I’ve heard, though, is that a lot of people (like SmilingFox!) write things down, and keep a pole journal. It gives them direction on the things they need to work on and what they feel good about. Things to focus on.
I’ve also read a lot about having particular days per week for certain things- like, one day each week or even every couple of days where you JUST work on flow. Pick about five moves, from easy to “I’ve just started feeling comfortable doing this,” and dance them out. Work on getting into and out of them in attractive ways, work on doing them with different ideas about what you want for them, and transitioning from each move into the other moves you’ve picked. It can be quite a challenge!
Otherwise, I think it’s a big part of how you feel- it depends on things like what you want out of your workout (or dancing), your end goals, the ways you want to use Pole dancing (fitness, feel sexy, etc.), as well as the things that you, alone, struggle with. I struggle with inverted moves, so I know I need to work on them almost every time, so that I can get past my fears and make progress.
You’ll get it 🙂 -
I just do whatever I feel like doing that day. I have tried to “schedule” practice but I always end up doing completely opposite of what I had intended. I like to do whatever I am inspired to do. Keep it real, keep it fun 🙂
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I had the same issue-I only enjoy pole when I do what I’m inspired to do, but I do want to make progress, challenge my body, and expand my dance vocabulary (which requires hard work). I came up with a balance.
About 3 days per week, I have my “intense” pole sessions, which include the following:
WARMUP (30-45 min)
To begin, I turn on my favorite songs and freestyle for a fun 10 min. warmup, and to get myself in the mood for practice.
Then, I stretch one muscle group (eg. front splits, back mobility).
Followed by strength training (POP Pilates, or choose my favorite strength exercise on the pole) to warm up some more…
And then stretch the other muscle group (middle splits)
ONE TRICK/SPIN (15-20 min)
Afterwards, I will choose ONE (max. 2) pole spin, trick, or combo I would like to really focus on. I choose only one because it allows me more time to slow down and REALLY focus on my technique, instead of trying to cram a whole bunch of half-assed attempts into one pole session. This way, I get to focus on something I’m inspired to work on as well.FREESTYLE (1 hr)
After that, I reward myself with 45 min-1 hr of freestyle time! After all of my hard work, I get to do whatever I want. This is the time I can put on my favorite music, get creative with floorwork, dance barefoot or with heels, etc. It’s just pure me time. I emphasize freestyle in my practice because I pole dance to DANCE and express myself.
REST DAYS…
On my rest days, I freestyle without doing a bunch of tricks or spins. The focus on rest days is to more focus on creativity, fluidity, movement, etc. and using dance to warmup my body for stretching. Then these are the days I stretch heavily, for about 1 hr. OR sometimes, I may just take a hot shower, put on a bunch of clothes and stretch for 1 hr. I alternate between light and heavy stretching days.For one or two days a week, I have TRUE rest days, where I just do nothing.
This is what has worked for me as of recent, and it’s sustaining me quite well. I don’t need to follow it to the T all the time, but it really keeps me going to have a routine. By the way, my routine is inspired by the class structure I get at my pole studio (90 min sessions), where we do a 30 min warmup with stretch/strength routine, 50 min learning a bunch of tricks, and 5 min. freestyle. I just remixed it based on what I wanted. I hope this helps! 🙂
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It helps very much. Thanks so much for the advice! I really hadn’t thought of using a journal. Also, I really like the idea of choosing a focus area. I really do miss my classes, but the Veena lessons have been a great help. Thanks Again!
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