Strength and Conditionning for Pole

✍ Scribed by Neola Wilby

• Publisher: The Pole PT
• Year: 2019
• Tongue: English
• Leaves: 447
• Edition: 1
• Category: Library

✦ Synopsis

Over 460 pages of pole geeking awaits! Biomechanics, strength and conditioning for pole… The Pole PT book is the biggest, most comprehensive training book for pole dancers!

This is a BIG book with a BIG goal: To help you progress faster, perform better and reduce your risk of injury in pole!

Strength and Conditioning for Pole is the ultimate resource for pole-specific training, led by sports science. It analyses the movements, shapes and physiology of pole dance and provides a step-by-step formula so you can benchmark your strength and flexibility - and work towards improving both in a logical, progressive way.

Strength and Conditioning for Pole is suitable for beginners all the way to advanced pole dancers and instructors!

Experienced pole dancers... explore your strengths and weaknesses with strength and flexibility testing. Work on the areas that might be holding back your progression and create a training structure to look after your pole body for the long term!
For those just starting out in pole... begin your pole journey off the right way with a step-by-step approach to your training that will stand you in the best possible stead for your future success as a pole dancer!
Pole instructors love it, too!Nerd out on the science of training for pole to better understand your students’ unique strengths and weaknesses – help them reach their full potential and structure your studio’s syllabus in the safest, most optimal way for progression.

Ready to take your pole training to the next level? Let's do this!

✦ Table of Contents

Contents
Introduction
How to use this book
PART 1: THE PART WITH ALL THE THEORY
5 Reasons to Programme your Training for Pole
The Energy Systems of Pole
Pole Skills
Muscle Imbalances in Pole
Active V Passive Flexibility
Eating for Pole
PART 2: WHAT IT TAKES TO BE A POLE NINJA (Benchmarks & Exercises)
Shoulder & Back Mobility
Shoulder Flexion
Shoulder Rotation
Shoulder Extension
Shoulder Abduction & Adduction
Thoracic Rotation
The Thing About Twisted Grip
Leg & Hip Mobility
Hip Flexion
Hip Extension
Hip Abduction/Adduction
Hip Rotation
Upper & Lower Body Strength
Upper Body Pushing & Pulling
Lower Body Squatting & Hinging
Core Strength
Felxion/Extension
Lateral Flexion
Rotation
Wrists & Grip
Wrist Extension
Wrist Flexion
Ulna/Radia Deviation
Pronation/Supination
Grip Strength
Point Your Toes!
PART 3: POLE ANATOMY & POLE PROGRESSIONS
Leg Grips
Deadlifts
Isometric Holds
Pole Pulling Progressions
PART 4: HOW TO BUILD YOUR PROGRAMME
Epilogue
References

✦ Subjects

pole dance ; strenght ; training ; sport ; dance ; conditionning