How to plan the training?

CeledaBcn started this discussion · 12/29/2011

HI! I'm very excited because i ordered my new 50mm pole, and now a doubt come... How to plan the training? i mean, how is the best way to focus the training to still increase strenght but work in moves? I been at gym a lot of time, maybe i have to plan it like? Warmup with strenght exercices (about 30min more less), train movements for about 1 hour, and strecht (one days soft strecht and other flexibility strecht). How many moves i have to train since i mastered 4, 5? more? less? And my dilemma it's what strecht exercices do in a routine for soft strecht (all day after workout) and what in a routine for flexibility strecht (i want to note that i'm very squared xD i don't have any flexibilty, can't touch the feet fingers wiht the hands without bend the knees xD) * Maybe it would be a new idea for venna, put streching routines in levels too xD * Thanks.

4 replies

HollySatine · 12/29/2011
I believe that all of the moves in the lessons, including stretching exercises, are meant to be done in order. Your plan sounds good to me - 30 minutes of warm-up and strength stuff, an hour of moves, and a cool-down with flexibility stuff is how my pole class that I attend is structured, and it works for me! Veena has a lot of different options as far as types of stretching in her lessons. When I practice at home I just make sure to stretch the muscles I use during the practice to keep from being sore and getting injured, and I also add flexibility stuff at the end after I'm warm. As far as strength moves goes, I usually do several variations of pull-ups on the pole, plus a few hitch kicks (which are basically shoulder mounts, except that you don't invert - you just use the shoulder mount grip to kick your legs up and bring them down slowly. Doing these in class really helped me to get the shoulder mount later even though it took a long time to develop the strength just to kick my legs up and get a feel for how the move works). Anything involving lifting your legs up and out in a pike or straddle is great for ab strength too - you just do this from the ground to the side of the pole and keep your upper body level while you hold on to the pole (in a baseball grip) and raise your legs, keeping your shoulders down away from your ears. I also invert a couple times when I'm at home to make sure the pole and my skin are grippy enough to try other moves, so this helps with strength building as well. And as far as number of moves goes, I think it's important to take your progress rate into account as you go - the more advanced you become, the fewer moves you might be able to work on during your practice depending on how hard you're working and how much you focus on each move (when you start out it's easier to breeze through the beginner moves). But it all depends on what you discover works for you. Certain days I will only focus on a few moves (or even just one depending on how much time I have) and others I try pretty much everything I feel safe trying that I haven't gotten yet.
Veena · 12/29/2011
Yes, the lessons are in order and there are "getting started" lessons for each section. These will give you tips and help you plan your workouts. If English isn't your first language you can take a look at the descriptions for each lesson and translate that. In the discription I list how often to perform certain exercises and again, provide tips for setting up a workout routine. 🥂
CeledaBcn · 12/30/2011
I see hehehe But i refer to the part that i don't know well, that is how many moves i have to master before add or move to the next one... I'm thinking that i have to take paper and pencil, watch videos and take notes hehehe
Veena · 12/30/2011
Ahh i see...do what you feel comfortable with. Some moves will come easier for certain dancers so it's ok to give more advanced moves a try. I'll tell you if you need to have mastered a previous move in the lesson if it's nessisary :)