Cross training for Pole Dance

No matter what sport you choose, your body will become unbalanced if you only train your sport. Pole is no exception. To bring your training to a more elite level, you must learn how to cross train.


Unfortunately, cross training can be confusing. How much should you do? Come to think of it, what should you do?


These answers are going to be different for everyone, so I’ve made a list of questions to consider while you are designing your own crosstraining routine. At the bottom, I’ve linked to some articles that may be helpful for you.

  1. Why are you cross training? To prevent muscular imbalances? (I’m looking at all of you who don’t practice on both sides as much as you should). To build stamina? (I’m looking at all of you who don’t finish your freestyle because three minutes is a really long time and you’re tired) To prevent mental boredom? (all of you who are starting to dread class) What you want out of the cross training will determine what you should be doing.

    Stairs near Beijing

    Stairs are a good option for building stamina. Particularly if they go all the way up a mountain like these ones

  2. What skill sets do you need to build? Training in hip hop, lyrical, ballet, or any other dance form might serve to increase your dance skills, but may be less useful in terms of rounding out your exercise. Think carefully about what you are trying to accomplish.
  3. If you’ve picked something else, how advanced are you in that sport? You need to gain a certain level of proficiency before you can really start getting into the workout, so keep this in mind. Probably it’s best to focus on one or two new things at a time, and stick with them until your skill set increases.
  4. How easy will it be to incorporate the cross training you choose into your life? Pick something close to your work or home so you don’t slack off on cross training days.
  5. Does cross training add to your life? Exercise has always been for me my hobby, my social life, my spiritual place, my peace of mind, and a plethora of other things. Make sure your cross training offers at least a little bit beyond a more balanced fitness routine.

    Running a Tough Mudder is cross training- but you could also do yoga, or just go for a swim.

    Running a Tough Mudder is cross training- but you could also do yoga, or just go for a swim.

  6. What is your overall fitness level? Or, to put this another way, how many hours a week total can you train without becoming exhausted and overtrained? This is another test to determine how much time to invest in cross training vs. regular pole.
  7. You should also check in with the amount of time you have available for training. Some people will be limited by time, and some by fitness level. In either case, don’t overextend yourself.

More Resources:

Dance Spirit: The Do’s and Don’ts of Crosstraining

Pointe Magazine Online: Crosstraining for Technique

The Dance Training Project: Training Myths

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  1. Reblogged this on kwame76's Blog and commented:
    Good advice.

  2. preach! my pole game has never been better since I started going to the gym. I recommend full body weight training–I do this one class called “contour” at my gym twice a week that hits upper and lower body with light weights. everything just feels more stable. you know you’re getting somewhere when you don’t wobble on lunges anymore!

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