There is no one-size-fits all program
To start, there is no one-size-fits-all program for training schedules in pole dancing. Your training program should vary based on several factors:
Your level: A beginner should not be practicing as much as an intermediate or advanced pole dancer. Gradually increasing the workload is important to avoid injuries and fatigue.
Purpose of training: Are you training for competition or just trying to improve your overall fitness and well-being?
Health and physical limitations: Any limitations should be taken into account when planning your training schedule.
Daily routine: Consider your work or study schedule and whether you have access to a pole at home or at a studio.
Tips to start planning your pole dance training schedule
Once you have considered these factors, you can start planning your training schedule. Here are some tips for creating a training schedule:
Beginner/Newbie Pole Dancer
Take it easy and give your body enough rest to recover.
Aim for 1 pole class per week and maybe an additional 30-60 minute pole session.
Add cross-training, flexibility, or strength workouts.
This is how a Beginner/Newbie Pole Dancer Schedule could look like:
Monday: Pole Class
Tuesday: Rest
Wednesday: Flexibility/Strength
Thursday: Rest
Saturday: Rest
Sunday: 30-60Min Extra Pole
Intermediate Pole Dancer
Increase the time of your practice or add an additional session or add another pole class from your studio.
Add more cross-training to improve flexibility and strength.
Consider training for a competition.
This is how a Beginner/Newbie Pole Dancer Schedule could look like:
Monday: Pole Class
Tuesday: Rest
Wednesday: Flexibility/Strength
Thursday: Pole Class
Saturday: Rest
Sunday: 30-60Min Extra Pole
Advanced Pole Dancer
Increase your workload but keep in mind the importance of rest and recovery.
Consider joining 3 pole classes a week
Keep cross-training and vary your training to avoid plateaus or stagnation.
This is how a Beginner/Newbie Pole Dancer Schedule could look like:
Monday: Pole Class
Tuesday: Rest
Wednesday: Flexibility/Strength + Pole Class
Thursday: Pole Class
Saturday: Rest
Sunday: 60+ Minute of Pole
Do you want a personalised training plan?
Do you need help with your training schedule? Would you like a personalized flexibility or stretching plan? Just contact us, and we can offer you personal guidance and help you reach all your goals.