Please help me structure my workout?

Mummyof3 started this discussion · 10/1/2013

I am concentrating more and more on pole now. My running, swimming and pilates pretty much gone out of the window as' me' time is limited. So my question to all you instructors and home polers (or anyone who takes lessons) is how can I structure my one and two hour sessions to gain as much as I can from them. I do about three a week. How many moves can I be working on at one time? How many times should I try a move? How much conditioning should I do? Should I work on flexi stuff the same day or alternate the days? Is a freestyle good to do as a warm up or cool down? Am I doing enough cardio to keep me healthy? Thanks!

10 replies

CloSmo · 10/1/2013
Since I'm only a beginner there might be different needs, but at my pole class last night, we did a 20-30 minute or so warm up/strength session followed by pole moves in that time we went over what we had learnt last lesson and then two new moves. After that was a 5-10 minute warm down (an hours class). But as I said - that's (absolute) beginner levels
Veena · 10/1/2013
Mummyof3 If you've taken the lessons here, a good option is to use the 30 day take off program as a guideline. Just change out the pole work for whatever level you're at. I recommend working on new moves 10 times then move on to something else to avoid excessive bruising and overuse injury. Doing a freestyle for a whole song a few times a pole session you'll probably be getting some good cardio through that. If you do freestyle as a warm up make sure you avoid moves that heavily involve the forearms and shoulders until you've warmed up.
ISis1976 · 10/1/2013
Where can I find this 30 Day Take Off Challenge? I thought I saw one with an actual calendar that outlines certain moves for each day. I have been racking my fingers and brain on trying to find it and I'm not having any luck... I just installed my pole and I really want to get things going on the right side...or foot...you get my meaning. Any insight would be most appreciative...
ISis1976 · 10/1/2013
Where can I find this 30 Day Take Off Challenge? I thought I saw one with an actual calendar that outlines certain moves for each day. I have been racking my fingers and brain on trying to find it and I'm not having any luck... I just installed my pole and I really want to get things going on the right side...or foot...you get my meaning. Any insight would be most appreciative...
ISis1976 · 10/1/2013
Where can I find this 30 Day Take Off Challenge? I thought I saw one with an actual calendar that outlines certain moves for each day. I have been racking my fingers and brain on trying to find it and I'm not having any luck... I just installed my pole and I really want to get things going on the right side...or foot...you get my meaning. Any insight would be most appreciative...
Veena · 10/1/2013
ISis, you're thinking of two different things. There was a post about a SV "challenge" for abs, here is the video of moves for the challenge, the link with the calendar for the challenge is in the video description. http://www.youtube.com/watch?v=LhDQzOk4weM&feature=c4-overview-vl&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF My reply to Mummy was referring to a "program" that is included in lessons. It's called the 30 Day Take off Program. The program is FAR more involved then the ab challenge. With this program everything is presented for you for 30 days. I tell you when to rest, what conditioning, strength and pole work to do and stretches too! It also included tips. Here is the video for the Program. :) http://www.youtube.com/watch?v=e4KzMIIbZH0&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF ;
ISis1976 · 10/1/2013
Yes...that's it. Thank you I was giving myself headache trying to find that information... lol
Mummyof3 · 10/3/2013
Thanks for your replies! I have completed the 30 day program but never thought to replace the moves with the stuff I'm working on. Ok so my workout now starts with a 20 min warm up ( I have various favs ) followed by a free style to get the flow going, then I work on a couple of moves 10 times then a bit of conditioning followed by stretching. When conditioning, should I try and work on body parts that have not been worked on the moves or those that have? When stretching should I try for spits and back bends on the same day or alternate these. Also I don't feel bigger but have gained weight. Should I put this down to muscle or should I step up the cardio again? Thanks
Veena · 10/3/2013
The scale can be so deceiving, I don't suggested judging by only that. If your clothes still fit then it's probably not a problem. Sounds like you have a great plan so far! The body likes variety so changing things up is key. Try 1 or 2 weeks of conditioning muscle groups used during the session, followed by stretches for those muscles. Then change it up after week 2, by conditioning before freestyling, or by conditioning muscles not used in the session. With the flexibility training,(heavy stretching) again changing things up is good. You could do splits, and back 2-3 times a week. Then the following week switch to splits and back on different days. Remember you can gently stretch after any workout. :) As long as you are not working or heavily stretching the same muscle groups 2 days in a row you'll be fine. Keep a blog or write down your training sessions so you can look back. This will help you decide what your next week will look like and you can change it up! :)
Mummyof3 · 10/4/2013
This is so helpful, thank you! I think it really is possible to gain all of your workout needs from your poling sessions by what you have described. Who could need more than to be fit, strong, flexible sexy all at once? Plus you get to hunt for outfits that far out do gym outfits!