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  1. #1
    LaurenAus is offline Junior Member
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    Default best cross training for pole fitness?

    Hello everyone
    New to the forums here. I want to take up pole fitness but want to explore the dancey, gymnastics side of it. The foundation of pole and the ability to do the challenging tricks and spins require significant strength especially core and upper body and flexibility. I'm trying to figure out a program to cross train with that'll give me the type of strength needed to be decent at pole. I was looking into Scott Sonnon's Tacfit commando, or bodyweight exercises like never gymless? Does anyone have any suggestions? Basically I need the strength of a beast that will somehow translate into grace and fluidity on a vertical pole. Thanks

  2. #2
    Karl F. Vorwerk is offline Senior Member
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    I'd take a dance class, They generally work core. Get a pole to practice on if you can. Our pole people mostly work pole to get in shape. They pretty much all have had dance or are taking it. If you want something more:
    https://www.gymnasticbodies.com/forum/forum/28-forums/

  3. #3
    Maelstrom's Avatar
    Maelstrom is offline Administrator
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    Absolutely check out Convict Conditioning and Progressive Calisthenics in general (Al Kavadlo's Raising the Bar and Pushing the Limits are highly recommended). These will give you the integrated full body strength and coordination that you'll need. Also, Convict Conditioning 2 has great progressions for clutch flag and human flag aka press flag (which when done in a split, your new friends in pole will call an "iron x" which is regarded as one of the most difficult moves). Pull ups and chin ups on a bar as described in Convict Conditioning will make most of it a breeze. Likewise the hanging leg raise progressions will be of utmost value to you.

    Don't be put off by it's rough exterior, Convict Conditioning and Al's Raising the Bar/Pushing the Limits are for EVERYONE.


    Quote Originally Posted by LaurenAus View Post
    Hello everyone
    New to the forums here. I want to take up pole fitness but want to explore the dancey, gymnastics side of it. The foundation of pole and the ability to do the challenging tricks and spins require significant strength especially core and upper body and flexibility. I'm trying to figure out a program to cross train with that'll give me the type of strength needed to be decent at pole. I was looking into Scott Sonnon's Tacfit commando, or bodyweight exercises like never gymless? Does anyone have any suggestions? Basically I need the strength of a beast that will somehow translate into grace and fluidity on a vertical pole. Thanks
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  4. #4
    SScullin is offline Member
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    Quote Originally Posted by Maelstrom View Post
    Absolutely check out Convict Conditioning and Progressive Calisthenics in general (Al Kavadlo's Raising the Bar and Pushing the Limits are highly recommended). These will give you the integrated full body strength and coordination that you'll need.

    Don't be put off by it's rough exterior, Convict Conditioning and Al's Raising the Bar/Pushing the Limits are for EVERYONE.

    Dragon Door Australia are bringing Al and Danny Kavadlo over to run a Progressive Calisthenics Certification (PCC) on 21-23 Feb, 2014.......

    http://www.dragondoor.com/workshops/details/pcc004/

    Al and Danny are amazing trainers and the bodyweight moves they teach at the PCC will most definitely be in line with the strength and fitness requirements that you require for pole dancing.
    Last edited by SScullin; 07-22-2013 at 05:09 PM.
    RKC Team Leader, CK-FMS, PCC & Primal Move Fundamentals Instructor.

    PT Manager
    Read Performance Training
    http://www.readpt.com

    Dragon Door Australia
    http://www.dragondooraustralia.com
    http://www.dragondooraustralia.wordpress.com

  5. #5
    Maelstrom's Avatar
    Maelstrom is offline Administrator
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    Quote Originally Posted by sscullin View Post
    dragon door australia are running a progressive calisthenics certification on 21-23 feb, 2014.......

    http://www.dragondoor.com/workshops/details/pcc004/
    even better!
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  6. #6
    AndrewR is offline Senior Member
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    +1 what Shannon said.

    Lauren, if you have any questions about the PCC pleae let me know. You can email me at andrew@dragondooraustralia.com I was at the first one and am hosting the Aussie one in Feb.

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