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outside of poling conditioning
I know I have posed this question before, but I just need some advice…or maybe just reminding. Currently, I am focusing on just poling at my studio, using veena’s lessons and guides for practice at home and what to work on next, and then I like to do two yoga sessions a week, whether it is at home or in a studio to help with my strength, flexibility, and balance, as I really don’t have any of these things.
One of my friends (who is supportive of pole fitness) suggested I also condition with weights. They recomended doing compound lifts with a barbell and going to the gym three times a week and doing this weight lifting program for beginners called stronglifts 5×5.
Here’s the thing. I think lifting weights is good, but I find lifting my own bodyweight is like weight lifting. I’m afraid trying to do both is kind of over kill and could lead to injury.
So, I guess I’m curious, do people here do conditioning outside of pole fitness like weights? If I was toying with the idea of adding weights, doesn’t that seem like a bit much? I really want to improve with pole, and I don’t know if cross-conditioning for strength is a good or bad thing. For that matter, do people cross-condition with running, or any other form of working out? I guess I am seeking guidance and also curious how others balance their fitness regimes. Thanks!
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8 Replies
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I have been wondering the same thing lately!
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and I guess I should state exactly what I am doing, I pole mon and weds at studio, and am doing the thirty day take off, with active days lined up on studio days, and rejunivation days lining up on the non-studio pole days. I do yoga twice a week, usually mon and thurs, and try not to do anything tuesdays and fridays. Right now I am doing a workshop that is on Sundays. It is one hour of just choreography. Once that workshop is over, my rest days will be Saturday and Sunday to do nothing. Mon and WEds will pole studio and the active days on thirty day take off. Tuesday and Thursday will be yoga, and Friday will be either an active or rejunivation day on the thirty day take off. Sat and Sun off.
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Strength training with free weight can be a great addition to pole, and it was my first love, before I found pole and dance!
Looking at your schedule I would add in the weight training AFTER you complete the 30 day take off.
I would start with 1 day per week, full body free weight, on a non pole day.
Then in 2 weeks ,bump it up to 2 time per week, lifting on non-pole days. Giving you 4 days of strength work total, with pole. Spread them out allowing for rejuvenation days, you may want to drop one day of yoga.
Another way to split it up would be weight training 3 times per week, by lifting ON pole days and adding one day of lifting without pole for a total of 3 weight training days. I would suggest a split of training Upper body, rest, Lower body, rest, Upper body. That’s just another option, there are so many ways to split weight training. Make sure the yoga days are not too strength based on the days the are Rest days. You really need to let muscle recover, or you’ll slowly wear yourself down.
Anyway, I also really enjoy strength training off pole and using free weights. 🙂
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Thanks Veena! I love having a plan ðŸ˜Å
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One more question @Veena, not super important, BUT do you like lifting with the rack, like the 45 barbell with weights on each side? or the hand held free weights? or both? Just curious. I do like lifting and have done some in the past, the compound barbell lifts I know more about. Which would you recommend to put with poling? Thanks again.
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I like mixing it up and using both, however, for the past 2 years I’ve not had access to bars just Dumbbells ðŸ˜Å
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I’m a former PT and a future doctor, and I highly recommend adding big compound lifts in addition to pole especially for beginners, as it helps with keeping you balanced between body sides. I think even advanced polers would benefit from doing lower body strenght excercises, as pole does little for lower body strength. Pole can make you unbalanced because of its nature (as of course can strength training, if performed incorrectly). I usually started my clients on dumbbells and then we moved on to barbells as their technique got better. It’s always a good idea to have someone check and comment on technique (I still ask other for advice after 10 years of lifting). Happy lifting! 🙂
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Thank you so much guys, this is really helping me come up with a strategy. I’m thinking, no adding on until after 30 day take off. Then, adding strength training to the days I pole. Perhaps a routine that involves squats and lunges for legs, etc, and few upper body things, but not as much. Then, using the yoga to enhance flexibility, so really focusing on slow, hip opening classes.
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