Off The Pole Work = On The Pole Magic
This 6-week Off the Pole Strength Training Program helps pole athletes build strength, stability, and mobility for better performance. Train 3x per week with full- body strength workouts using kettlebells and/ or dumbbells, bands and bodyweight. Focus on core control, shoulder stability, hip mobility, and injury prevention. Expect improved strength, endurance, mobility, and confidence on the pole.
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Not at all! This program is designed for pole athletes of all levels. Exercises can be scaled up or down depending on your experience and current strength.
All workouts can be done with kettlebells or dumbbells—whichever you have access to! While we love kettlebells for their versatility, grip development and dynamic movement patterns, every exercise in the program has been designed so that dumbbells can be swapped in seamlessly and vice versa. You’ll also need a 36" foam roller, mini band and long loop resistance band. Here is a link to equipment we recommend https://tr.ee/oZuFYR
Each workout takes about 35–45 minutes, depending on your pace and rest. Enough to get strong, stable, and mobile without burning out.
No stress! You can pick up right where you left off. The program is self-paced, so it fits your schedule.
Absolutely. This program is designed to complement your pole training, not replace it. You’ll find it makes your pole practice feel stronger and safer.
This isn’t a random collection of workouts. It’s built specifically for the demands of pole fitness, with progressions at Week 4 to keep you challenged and moving forward.
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