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performance training regimine
Hey yall!
I have tentatively agreed to do a holiday performance at the studio in my area and i need suggestions regarding training for this hootenanny. I am at a low intermediate level with good spins and a rough looking invert with leg hangs. I just dont know how to maximize the time i have to train betwween now and december to progress the most strength and finesse. So all yall that have performed, tips and suggestions please!
Also, a random question : do any of you that have had multiple c sections have trouble developing and engaging your core to do a shoulder mount? Its been 4 years so everything is healed, it just won’t ENGAGE. -
7 Replies
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This is the outline our studio owner gave us to get ready for our holiday performance. Don’t know if it will help you but it gave me a great place to start.
Pick a song
Spend a session brainstorming
Spend a session trying to put it together
Spend a session working out the kinks
Spend a session getting it down
Spend a session getting it right
Spend a session getting it down to mental and muscle memorization
Spend a session doing a run throughAs for core. I’ve never had a C-section but I have to concentrate really hard to get my core to engage. If I take my mind off it for even a second I lose it. Even when I’m just doing an ab workout I have to really make sure I’m not using my back. Grrrr… Good luck!
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is there a magic combination of train x number of hours every week and make sure you do “these” moves?
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For one, only put in things you are absolutely completely comfortable getting into and out of… it’s very stressful trying to perfect an iffy trick while working on a routine, and risky. I didn’t take this advice when I first heard it. Big mistake! Lol.
I personally listen to the music and pick few of my strongest moves and combinations and start from there. I try to get a general idea of the whole performance, then break it down into segments/combinations/passes (whatever you want to call them) and work on polishing those, then the last few weeks (depending on how much time you have until the performance) just practicing the full run in its entirety.
The number of hours or sessions a week depends on you I suppose but I like to always practice any parts I am unsure of. I always have a harder time with off the pole movement so I tend to spend more time trying to get that looking good.
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Kyrsten is right- the number of hours you need to put in all depends on you. When it comes to almost anything that requires practice, it depends on HOW you practice, more than it depends on how MUCH you practice.
I’ve learned this a lot while learning to play music, too. It’s been… a bit frustrating 😉As for the abs engaging… While I’m unsure of the effects of C sections exactly, are you able to find and engage your core in any way? Maybe you’re engaging and don’t know it?
One of Veena’s Ab Challenge exercises are really good for this sort of thing- doing a kind of shoulder mount from the floor. No swinging or anything, and coming down with lots of control. You hopefully will be able to bring those muscles back that way!
Best of luck 🙂 -
Thanks for the tips 🙂 regarding the core, im no feather weight, im about 175lbs and bottom heavy, so a shoulder mount may just be a highly unlikely goal…but ima keep pluggin away cuz im no quitter! And my body benefits whether i reach the goal or not…
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Aside from all the great tips everyone else has provided, some suggested reading you might find that has a lot of answers to the questions you’ve asked about training can be found in a recent book I just read and reviewed for this specific topic:
Vertical Athlete: Fundamental Training for Pole Fitness and Dance by Bethany Freel
My blog review with where to purchase information:
Good luck!
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thank you Kobajo84 i ordered the book. can’t hurt…:)
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