Abs | Pole Strength Coach

Abs | Pole Strength Coach

8 Wk Built to Perform Program

8 Wk Built to Perform Program

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This 8-week program is designed to build the strength, endurance, and durability needed for competitions, showcase performances, harder training sessions, full choreography, convention weekends, and everything in between. Pole and aerial art/sport demands more than flexibility or isolated strength. They require control under fatigue, coordination, stability, and the ability to keep moving well even as your body gets tired. That’s what this program is built for! We’re focusing on full-body strength, controlled movement, shoulder stability, core endurance, and improving your capacity to handle more work without breaking down. The goal is simple: help you move better, recover faster, and feel more confident during longer combos, choreography sequences, performances, and high-volume training periods. You’ll be training in a way that supports your pole or aerial practice- NOT competing with it- so you can continue progressing without constantly feeling beat up. Stronger off the pole - so you can last longer on it!
Goal:
Athletic Performance
Functional, Kettlebell, Sports
8 weeks program 3 days/week 45-60 mins
Level:
All Levels
Goal:
Athletic Performance
Functional, Kettlebell, Sports
8 weeks program 3 days/week 45-60 mins
Level:
All Levels

Workouts

Day 1 Full Body Strength + Stability
Day 1 Full Body Strength + Stability
5.0
3
Day 2 Full Body Control + Coordination
Day 2 Full Body Control + Coordination
5.0
5
Day 3 Full Body Endurance + Control
Day 3 Full Body Endurance + Control
5.0
1
Day 1 Full Body Strength + Stability
Day 1 Full Body Strength + Stability
5.0
3
Day 2 Full Body Control + Coordination
Day 2 Full Body Control + Coordination
5.0
2

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

Before OTPST, I was grinding through HIIT, weights, running, and Pilates, and wondering why I was always exhausted and in pain, frustrated that I wasn’t strong enough. So I didn’t think I needed ANOTHER workout when I first heard about OTPST. When I was training for pole competition Abby so kindly prepared me a program to focus more on maintenance and recovery. Honestly I’ve never felt stronger since!! Only 5 weeks in I hit my deadlift and Iron X out of no where, and better headstands too!! I finally have more energy to make space and time 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
I started OTPST because I was in a tricks class one day and saw a fellow student achieving incredible feats on the pole. She attributed her success to Abby and OTPST. signed up for OTPST immediately once class was over. I was making slow progress in my pole journey. I had goals and tricks I wanted to accomplish but I wasn’t sure how to achieve them. I had resigned myself to the fact that it might take me years to see progress in my pole journey. However, since training with Abby, I have made more progress ij 3 months than I had in a year. I am confident in my strength now, which has enabled me to nail tricks much faster than before and achieve dream tricks like unicorn, iguanas and crossed make layback. Thanks to Abby and OTPST, I am building routines for showcases and competitions that are complex and powerful and I am working towards becoming like the dancers I look up to. To anyone who is training pole, OTPST is a non-negotiable. It is essential to becoming the best athlete we can be. STRONGER TOGETHER!!
Aszkara
Before OTPST, I struggled with consistency in my strength. I could do some moves, but I wasn’t fully stable in them. My shoulder engagement wasn’t always solid, my inverts felt heavy, and I relied more on momentum than controlled strength. I also felt stuck in certain tricks because I didn’t have the foundational conditioning to support progression. 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, and wondering why I was always exhausted and in pain, frustrated that I wasn’t strong enough. So I didn’t think I needed ANOTHER workout when I first heard about OTPST. When I was training for pole competition Abby so kindly prepared me a program to focus more on maintenance and recovery. Honestly I’ve never felt stronger since!! Only 5 weeks in I hit my deadlift and Iron X out of no where, and better headstands too!! I finally have more energy to make space and time 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

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
Community
Connect with supportive, real people
Reminders
Set workout reminders to stay on track!
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Video Workouts
Easy-to-follow videos for every workout in the app
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About Abs | Pole Strength Coach

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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