[Stacia0330]

I think you have to prioritize what you value as well, in terms of fitness goals. Do you want to be a better poler? More flexibility? More brute strength? Lose weight? It would be cool if we could do all the things at the same time, but for most regular people have to decide which they want and go for it. Doing All The Things (or trying to) will probably get you injured or at the very least overtrained. There’s another thread where we were talking about workouts and pole. Like Veena said, maybe adding more weights to your pole days would be a good way to start out. Flexibility can be added at the end of your workout to get that good stretch in.

[Stacia0330]

When you say cardio and weights, how often have you been doing this and how intensely? The only reason I ask is bumping up too much too fast could burn you out or injure you.

[Stacia0330]

Thanks, Tracy–from the look of your pole lift pic, you’re super strong, too!

I like your workout breakdown, too. Sounds like it really hits all the right stuff!

[Stacia0330]

Briwi–Tracy will probably have a better answer for this, but on my heavy leg day I only do 4×4 of squats and Deadlift. My max on both is only #155, but that’s about a year’s worth of working up from a #45 bar. My pump days for legs is usually quite lighter, so I can get 3×12 in of whatever exercise I’m doing. Usually for squats/DL I’d take it back down to #115. I can still feel a burn, but it’s not like a build day. Not sure what that is, percentage – wise but hopefully that gives you some direction. I love to lift, so this conversation rocks my face off 🙂

[Stacia0330]

I only pole 2x per week, and I use her pre hab videos where you’re conditioning the wrists/arms/shoulders. She uses bands and stretches, sometimes the poles itself to help execute them 🙂

[Stacia0330]

I would like to second what Latin Poler said about conditioning the smaller stabilizers that may not be utilized regularly with the bigger lifts you do–especially in the core, back, and arms. Veena has so many great conditioning videos. I’m sure you probably already incorporate this in your training with pole, but I just wanted to reiterate how important it’ll be. My arms hurt so badly the first few weeks, and I think it was due to jumping into it too quickly without properly conditioning those little muscles 🙂

[Stacia0330]

No problem, Tracy 😀

[Stacia0330]

I’m not a professional, but I do lift, and my schedule is similar to what you listed. I think you’ll be fine with what you’re doing as written. You’re probably better off than most when it comes to knowing your limits, so just listen to your body. Keep up the amazing progress!!

[Stacia0330]

Thanks, Veena 🙂

[Stacia0330]

You and I are pole twins, I think 😉 I’ve been poling for about the same amount of time you have, and come from an extensive weightlifting background with dance as well.

I haven’t used the 30 Day Take off in order, but I found the conditioning exercises to be very helpful. Especially for the upper arms–even years of weightlifting didn’t prepare me for the small muscles and stabilizers that I was using for the first time in pole! I had the same pain/soreness you speak of in the arms as well.

I reference lessons and go through the 30 Day take off to find what I need to supplement lessons I take in a studio. Hope you find all the info you need here!

[Stacia0330]

Thanks for the suggestions–I will be looking into those for sure 🙂 Yeah, it was soo difficult to get my other arm behind my head to get into Dove (I’m strong but not as bendy), I felt there were probably alternatives I hadn’t learned yet.

[Stacia0330]

Awesome! I’m so glad to her you don’t starve yourself, either!! Congratulations on all your hard work and on achieving such a wonderful personal goal 🙂

[Stacia0330]

Yes, Veena, that was exactly what I was referring to 🙂 like a post workout pump, but way more intense and uncomfortable. Doing the stretching has helped a lot!

[Stacia0330]

At first I thought it was when it happened immediately after the training session. It concerned me after I started getting it while doing light chores. I see a PT for my wrist, and asked her about it this morning. She showed me some stretches I could do and some foam rolling techniques to open up the outlet between the shoulder and clavicle. She speculated it could be compression from the muscles/tendons around that area.

[Stacia0330]

Ah, thank you so much for your great response! You absolutely addressed the concerns I had about fundamentals. I appreciate you taking the time to answer me and welcome me to the group 🙂

I’ll definitely be sure to share some belly dance footage as I get some in the future!