Body building and pole

KittySkittles started this discussion · 12/4/2015

Hi!! I'm a competitive bikini athlete. I do body building in my off season 5-6 days week. I'm having trouble finding the right schedule for adding my pole training. Bear with me. Monday: Heavy leg day Tuesday/Thur: AM Upper body lifting PM: 1 hour of pole (includes Veena's pole strengthening) Wed/Friday/ legs/booty with bands and lighter weights Sat Rest Sunday Shoulders + 1 hour pole I am only 30 days in. I did my first pole climb this week. I've had great progress so far. Curious.. Do you think this sounds reasonable? I'm not doing more pole now because I need recovery time. I am a coach/trainer so I also have a lot of work demo ing for my students. Thank you!! ;)

17 replies

Stacia0330 · 12/5/2015
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!!
KittySkittles · 12/5/2015
Oh that's so good to know, Stacia! thank you so much for your feedback!
Stacia0330 · 12/5/2015
No problem, Tracy :D
LatinPoler · 12/5/2015
Hi Tracy, I'm not a professional either but I have been working out since I was a teenager, so I have some knowledge about training plans and fitness in general. Your schedule sounds balanced, however I am missing two things: 1) core specific training, key for pole (besides what's included in Veena's lessons) and 2) cardio. I know that cardio can hinder muscle growth if that's your goal, but it is also very healthy, so you might want to consider adding 3-4 sessions a week after you lifts: 20 minutes steady, 30 minutes interval and something longer about 45 minutes. With regard to upper body training, I would focus on conditioning the small muscles that are usually overlooked in body building, specially rotator cuffs and forearms. Hope this helps!
Stacia0330 · 12/5/2015
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 :)
KittySkittles · 12/5/2015
Thank you. I'm a competitive athlete and a trainer for the last 35 years.. I have the appropriate amount of core and cardio. But.. I do appreciate your input, because you are correct and I would recommend the same. I did not break down my whole lifting program as I was more giving a schedule overview. :) I do Veena's pole strengthening workout. Do you do more pole than 3 days a week if you lift? Are you saying I need to do more accessory work than veena recommends?
Stacia0330 · 12/5/2015
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 :)
Claire Moon · 12/5/2015
Maybe super obvious already, but make sure you pole equally on both sides! Being you're a competitive Body builder you need symmetry. Doing pole unequally favoring one side can easily over or under develop one side vs. the other. Also I'm so glad you brough this up! I lift weights and pole and I'm stumped on how to work all the muscle groups in during the week and pole AND get appropriate rest time. It's sort of a puzzle! Happy poling!
KittySkittles · 12/5/2015
Brilliant! One side is awesome. The other is nails on a chalkboard. Great advice!!!
Claire Moon · 12/5/2015
Ps. On your light lifting leg/booty days, how much lighter is your weight compared to heavy lifting days? Like 50%? Thanks!
Stacia0330 · 12/5/2015
Briwi--Tracy will probably have a better answer for this, but on my heavy leg day I only do 4x4 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 3x12 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 :)
KittySkittles · 12/5/2015
Heavy leg day is my thrusts. Squats, Bulgarians, press, deads and I lift 8-12 reps for hyper trophy. As heavy as I can. Really basic lifts . Leg day 2 is endurance. I do lighter weight for volume. I do anywhere from 30 to 60 sec intervals of moves. I don't lift fast or heavy for Lunges, squats, sumo, plyo, box jumps . Lot of db or barbell work with 50/60 percent of my normal lifts. I focus on glute work, bands , unilateral body weight stuff like RDLs, donkey kicks, pistols. Etc. Last booty day is Pilates, barre, bands, pole squats.,just a finisher day Of body weight or bands. 😀😀😀💪🏻💪🏻
KittySkittles · 12/5/2015
Stacia! You are strong!!!💪🏻💪🏻💪🏻
Stacia0330 · 12/5/2015
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!
missym357 · 12/6/2015
It all sounds good but try to be adaptable as time goes on and really listen to your body. My first year, everything went fine until I got to a point where I was not recovering properly for what I was doing in the weight room and with pole and I pulled several muscles...rhomboids, intercostals...not all at the same time, but at different points because those muscle groups were being way too taxed by heavy squats, deadlifts and pole without proper recovery time. I definitely learned the hard way. In the beginning everything felt find and dandy but the more advanced I got in pole, the more important it became to recover properly. At this point I pole 2-3 days a week and lift 2 days a week (and cardio 2-3 days per week).
Veena · 12/6/2015
Missy, has a good point! I come from a background as a personal trainer and I was into lifting before I discovered pole! I still lift from time to time, but it's not been consistent at all over the past 2 years. Pole taps into muscle groups you're not even aware that you haven't trained! I do feel that the most important thing will be to maintain rest days and continue with conditioning the smaller muscle groups, because as mentioned they don't always get the attention needed when lifting weight alone. I still do conditioning every week and have managed to avoid the common pole dance injuries like tendonitis. Something else to remember and that I've found helpful for pole is to stretch out any muscle group you where using while waiting to do your next set. Bare minimum don't forgo stretching after the lifting session! I actually saw a nice improvement in my flexibility when I would stretch between sets and then after as well!
DanteD · 12/23/2015
You likely already have this in your training schedule, but don't forget pushing exercises - things like bench presses, handstands, etc. Pole uses more pull than push, and the push exercises are useful for certain more advanced moves like handsprings. I really appreciate that you have a day for shoulders, because they are crucial in pole and rotator cuff issues aren't uncommon.