Train Smarter Off the Pole! Stop doing random workouts that don't serve your pole goals!

  • Build strength, mobility & stability that transfers directly to pole progress
  • Full programs + single session workouts for home or gym
  • Supportive Stronger Together community for accountability
  • No more random training- follow workouts intentionally built for pole
  • Track your progress and stay consistent with in-app tools
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GET STRONGER OFF THE POLE.

Learn how strength training can help you move better, feel stronger, and support your progress on and off the pole. Enter your email address and I'll send you my FREE ebook!

The Missing Piece in Your Pole Training.

The Missing Piece in Your Pole Training.

Pole is powerful but repetitive. It challenges your body, but it doesn’t train everything you need to feel strong, supported, and injury-resistant. OTPST fills the gaps pole leaves behind so your body can keep up with the demands of your practice. This subscription gives you intentional, structured off-the-pole training to build your strength, stability, mobility, and joint support for the demands of inverts, climbs, wavy legs, spins, backbends, and everything your body does on-the-pole. Most pole athletes know they should be training off-the-pole, but struggle with where to start or what to do. OTPST removes the guesswork. You get a clear plan, expert guidance, and a supportive community so you can feel strong, safe, and confident every time you train on-the-pole!

For less than $1/day, here's what's included:
Stop winging it! Train off-pole with purpose, not randomness

8 Wk OTPST Foundations Program
8 Wk OTPST Foundations Program
  • Athletic Performance
  • 8 weeks, 3 days per week
  • Functional, Kettlebell, Sports
  • All Levels
LEARN MORE
8 Wk Built to Perform Program
8 Wk Built to Perform Program
  • Athletic Performance
  • 8 weeks, 3 days per week
  • Functional, Kettlebell, Sports
  • All Levels
6 Wk OG OTPST Program
6 Wk OG OTPST Program
  • Athletic Performance
  • 6 weeks, 3 days per week
  • Functional, Kettlebell, Sports
  • All Levels
OTP Strength Training
OTP Strength Training
  • Sports, Functional, Weight lifting
  • All Levels
Mobility for Pole Athletes
Mobility for Pole Athletes
  • Sports, Functional, Full Body

OTPST is changing lives! Don't just take my word for it...

Before OTPST, I was grinding through HIIT, weights, running, and Pilates, constantly exhausted, in pain, and frustrated that I still didn't feel strong enough. When I first heard about OTPST, I honestly didn't think I needed another workout program. Honestly I’ve never felt stronger since!! Only 5 weeks in I unexpectedly hit my deadlift and Iron X and better headstands too!! I have more energy to work on more fun stuff, instead of not so fun gym stuff. And i’m not in so much pain anymore!! My future self and shoulder joints are so grateful for OTPST and its lovely community!
Nikki
Since training with Abby, I have made more progress in 3 months than I had in a year. I am confident in my strength now, which has enabled me to achieve dream tricks like unicorn, iguanas and crossed ankle layback that I never thought was possible for me. To anyone who is training pole, OTPST is a non-negotiable. It is essential to becoming the best athlete we can be!
Aszkara
Before OTPST, I used to work out with my husband at the gym, doing whatever he did. I realized that we have different needs and wanted different outcomes from exercise. Since I’ve consistently worked OTPST, I’ve been able to improve my climb, unlock new tricks and combos, and generally feel more confident on the pole. I’ve also had fewer injuries and faster recovery times. If someone told me they wanted to try pole or aerial sports, I would highly recommend OTPST to complement their journey.
Teresa
I feel more confident and secure on the pole now thanks to OTPST! My inverts feel lighter. My spins feel cleaner. I trust my grip and my engagement more. I’m not just performing moves- I’m owning them with control. There’s less fear and more intention behind everything I do!
Shara
Before OTPST, I was grinding through HIIT, weights, running, and Pilates, constantly exhausted, in pain, and frustrated that I still didn't feel strong enough. When I first heard about OTPST, I honestly didn't think I needed another workout program. Honestly I’ve never felt stronger since!! Only 5 weeks in I unexpectedly hit my deadlift and Iron X and better headstands too!! I have more energy to work on more fun stuff, instead of not so fun gym stuff. And i’m not in so much pain anymore!! My future self and shoulder joints are so grateful for OTPST and its lovely community!
Nikki
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We are Stronger Together!

Hi pals! I'm Abs! I’ve been an athlete my whole life- 15 years of competitive swimming, decades of yoga, and a love for pole that started in 2013. After a 10-year break from "on-the-pole" training, I returned to the sport stronger than ever thanks to functional kettlebell training. Most pole athletes know they should be training "off-the-pole" but they just don’t know where to start. That’s exactly why I created Off the Pole Strength Training (OTPST): a simple, accessible system that builds the strength, stability, and mobility pole dancers actually need. My mission is to help you move better, feel stronger, and train for longevity- on and off the pole.

Frequently asked questions

Do I need to be at a certain level to join?
No. OTPST is built for every pole athlete — beginners to advanced. Every workout is scalable and focuses on the strength patterns all pole dancers need.
Can I do these workouts at home?
Yes! Everything can be done at home, outside at the park, in the gym; wherever you have space to move your body. Kettlebells or dumbbells are the main equipment you will need.
Do I need to purchase equipment?
It depends on the workout! Dumbbells or kettlebells, long and mini bands, and a long foam roller is the general list of equipment you'll need throughout the OTPST workouts. Everything can be adapted to what you have available.
What if I already take pole classes?
Perfect- this is designed to support your "on-the-pole" training, not replace it. Off-the-pole strength work helps reduce pain, prevent burnout, and keep your body balanced and resilient.
Will this help my pole progress?
Absolutely. OTPST fills the gaps pole doesn’t train- strength, stability, mobility, and joint support- so your climbs, spins, inverts, and transitions feel stronger and more controlled.
What makes OTPST different from other fitness apps?
Every workout in OTPST is designed for pole athletes- targeting core control, shoulder stability, hip strength, grip endurance, and the movement patterns pole doesn’t train. This isn’t random fitness. It’s intentional support for your pole journey
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Why Off-the-Pole Strength Training Matters

  • Train intentionally with workouts designed specifically for the demands of pole movement.
  • Build strength where pole leaves gaps—core, hips, shoulders, and posterior chain.
  • Improve joint stability and reduce pain so your body feels supported during pole training.
  • Stay consistent with clear programming, easy guidance, and workouts you can do anywhere.
  • Pole is expensive- this makes cross- training accessible without sacrificing quality.

App Features

Video Workouts
Easy-to-follow videos for every workout in the app
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Tracking
Track your progress and share it to Instagram
Reminders
Set workout reminders to stay on track!
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Video Workouts
Easy-to-follow videos for every workout in the app

24/7 customer support

[email protected]
In-app chat support

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