Training Programs.

The training programs that you find here are all about helping you get more strength, flexibility, and endurance. Athletes need the proper mix of each, and the correct mix varies by sport. We will post new daily training sessions here on Mondays, Wednesdays and Fridays (you need to both rest and do sport specific training, so this should be sufficient) Check back regularly to help balance your training regimen.

Week of 2/22/15

Monday- Snow Angel

I often tell people that my winter sport is making snow angels, which is only slightly an exaggeration. Snow angels actually are great for moving your body and working on strength, particularly if you do them against a high- friction surface. You can do this training in the summer at a beach- the sand has the same effect. This is a great upper body workout

 

What is the cardiovascular equivalent?

 

Jumping jacks, of course! This plan trains both of these movements and more.

 

Goals

Have fun in snow!

Strength

 

Training

Dress warm

20 jumping jacks

10- 50 meter sprints (preferably through the snow, which will add resistance)

Make 15 snow angels

 

Wednesday Hot Cocoa

Goals

Strength, Endurance

 

Training

2 Sets

High knees x 4 minutes (as fast as you can)

Jump rope x 5 minutes (as fast as you can)

Sandbag Squat x 20 each side

Burpees x 20

Pull-ups x 4

 

Friday- Sweater Weather

Goals

Core Strength

 

Training

Side plank-Plank-Side plank- move through these rotations for 4 minutes, keeping your hips down and your abs engaged.

Roll onto your back, and make tiny circles in opposite directions with your legs. Keep your legs straight. After 1 minute, change direction

Superman for back x 20

Bicycle crunches x 10

Week of 2/15/15

Monday- Cupid’s Hangover

Goals

Endurance

 

Training

Go for a run. Aim for 2 miles if you are in moderate shape or 5 miles if you are in average shape.

 

Wednesday- Box of Chocolates

Goals

Strength

 

Training

Do 20 pull ups. Take as many sets as you need.

When you rest from your pull-ups, do 15 air squats.

 

 

Friday- Partner up

I’ve been working pretty seriously on improving my social life lately. One of the best parts about training for pole is the camaraderie. In that spirit, this workout is designed to be done with a friend.

 

Goals

Flexibility

Strength

 

Training

3 sets:

 

Back to back standups- both partners sit back to back, and stand up using each other for leverage. No hands allowed. X 15

 

Partner squats. Again back to back, get into a squat. Hold it until one or both partners can no longer hold it.

 

Wheelbarrow pushups- One partner gets into pushup position, the other partner holds his or her feet up. Switch. X 10

 

Backbends- One partner lies on back and clasps the ankles of the other partner, who should be standing with their feet near the first partner’s shoulders. From this position, the first partner goes up into a back bend. Hold for 45 seconds.

 

 

Week of 2/8/15

Monday- Toothache Day

I felt the need to look up obscure holidays for this month, and February 9 is Toothache Day. I’m not sure why anyone wants to celebrate a toothache, but I do know that the diet advice over on our blog will help keep sugar (and the attendant tooth problems) out of your life.

 

Goals

Strength

 

Training

3 sets, 45 second rest intervals

50-yard sprints

50-yard lunges (walk forward, stepping into a lunge for the whole 50 yards)

50-yard bunny hops (crouch into a low squat, and hop, keeping in that low position)

 

Wednesday- Create a Vacuum

My reading about obscure holidays continues, and today is make a vacuum day. Imagine my surprise when I learned that there is an exercise actually called the vacuum (there are also quite a few Google hits on how to work out while vacuuming, but you can do that on your own. It sounds terrible.)

 

Goals

Core Strength

 

Training

Vacuum- contract your mid section as hard as you can, creating a hollow body. Think about bringing your belly button to your backbone. Hold for 15 seconds.

 

Plank x 2 minutes (if you can’t, do as long as you can, rest 30 seconds, and then finish it.

 

Windshield Wipers x 15 each side

 

V-sits x 25

 

 

Friday- Valentine

Ready for love? This workout has got you covered with lots of sexy movements. Actually, training in general is great for improving your libido and sex life.

 

If you’re ready to beat the sh#* out of your (ex)lover, this workout has also got you covered, with lots of stress-relieving kicking and punching moves.

 

Goals

Endurance

 

Training

2 sets

Jump Rope x 3 minutes

Punch x 3 each side

Side kick x 5 each side

Punch x 3 each side

Front kick x 5 each side

 

2 sets

Body waves

Pelvic Bridges x 10

Pelvic bridges with knees moving in and out x 10

Hip circles x 1 minute each direction

Squat and continue hip circles for 2 minutes (1 minute each direction)

 

Week of 1/31/15

Monday- It’s Your Birthday

Ok, so really it was my birthday. I blew out the candles on the cake and wished for a healthy, competition ready body. Then I gave the cake to someone else, because I deserve more nurturing food than that. Combined with the lovely weather I’ve been experiencing, I decided that this workout should be all fun.

 

Goals

Fun

Strength

Recovery

 

Training

Cartwheels for 100 yards (50 yards each side)

Jog- 1 mile

Headstand x 2 minutes

 

Wednesday- Bucket of Worms

I am a bit focused on reducing my carbon print, living healthily, and wasting less. To that end, I recently convinced my boyfriend to let us get a bucket of composting worms, under the condition that they stay outside and not under the sink. What does this have to do with pole? Not much, but there are some wormlike motions (and flexibility) that this workout will help you achieve.

 

Goals

Back Flexibility

Core Strength

 

Training

3 sets:

Touch the wall behind your back- stand a few feet away from a wall, facing away from the wall. Put your hands overhead. Tuck your hips in order to protect your back. Slowly reach backwards towards the wall, keeping your hips tucked. Repeat 15 times. Don’t forget to breathe.

 

Hip tucks in a plank. Hold plank position, and move your hips up and down x 30

 

Cobra stretch x hold 30 seconds

 

Superman x 20

 

Friday-Cocktail Hour

This training session is named after what I hope to be doing on Friday night! Be sure that you don’t have too many cocktails though, as alcohol can have some negative impacts on your training regimen. Also watch out for cocktail party treats, which generally aren’t in line with an athlete’s diet.

 

Goals

Endurance

Strength

 

Training

3 sets

Burpees x 20

Pushups x 10

Squats x 25

Bicycle crunch x 30