top of page

PART 2 | What Goals?

So you want to hit 2017 running with a clear plan and a goals list but...what should you be working on anyways?

We have those wish list tricks and and from PART 1 of this mini blog series we know we should try and be more specific than 'stronger' or 'more flexible'

Here are some ways to break down what we need for pole. Don't feel pressured to pick them all! Use the Goals Game from PART 1 to narrow it down.


Isometric Holds

Always feel like your rushing in and out of tricks? Working on isometric holds will help with the next one (muscular endurance) and also allow you to focus on breathing and correct technique. This in turn will compliment your “absolute strength and absolute power”

*Goal Tip - Hold a position for 3 breathes

Muscular endurance (Stamina)

“The ability to sustain repeated contractions against resistance for an extended period of time” – or in our case – being able to push, pull, lift and suspend our own body weight with control as we move in and out of tricks a number of times. In class you don’t just try the trick once – repetition is key to mastering the movement so muscular endurance plays a key role in pole ability and improvement.

*Goal Tip - Build up the number of 'reps' you can do of combos and tricks. You are can break up the 'reps' in to sets so you can rest in between. Adding in recovery time allows you to do more volume.

Repetition is key - but as is technique. Stop if technique is compromised, and next time try to increase the number of reps/sets.

Muscular Strength

“The ability to exert a maximal amount of force for a short period of time” Power moves such as deadlifts need that foundation of muscular strength so you can perform the movement safely and effectively with the muscles activating in the right way. Build the stability with muscular endurance, then deliver the power with muscular strength

*Goal Tip - Add resistance with bands/weight without sacrificing form.

Cardiovascular fitness

Pole dancers don’t need the cardiovascular fitness of a runner or swimmer – however putting

together routines and combos adds up to a low-impact cardiovascular workout. The better our cardiovascular fitness is – the better our heart, lungs and blood vessels deliver oxygen to the body tissues. This has an indirect effect on muscular endurance.

*Goal Tip - Add exercises together with limited rest periods to create circuits and raise your heart rate.



Defined by Kelly Starrett as: “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”.

Think of mobility like your range of motion and the ability to move freely through it

*Goal Tip - Spend time looking at your posture, your everyday habits that might affect your mobility (thinking sitting down, carrying a shoulder bag, high heels etc) Then make small daily changes that will positively impact you. For example - setting a timer on your watch to stand and and move around at work, use a standing desk, de-clutter your shoulder bag or use a back-pack/hip bag. Mobility is a HUGE area and I will be blogging about this topic a lot as it it an area which Im very interested in.

Active flexibility

Quote from FitandBendy "Active flexibility is the range of motion that you can achieve by using your muscles to put your joint there...It is normal to have greater passive flexibility than active flexibility, but the greater the gap between these two ranges of motion, the more unstable your joint"

*Goal Tip - Mixing in strengthening to your flexibility training will help keep it functional for pole - e.g. just training splits on the floor won't always translate to a a flat jade. Check if its the lack of flexibility of the agonist that needs more passive stretch work or the strength of the antagonist.

I hope you've enjoyed the blog and got to grips with a few more areas you can focus in on towards your goals for 2017.

In the last part of this mini blog series we'll be talking about Pole related goals.

I welcome your feedback! If you want me to go in to more detail in any of the topics Ive discussed so far, or you have a topic you'd like me to discuss - Id love to hear from you. Email me at:

Hope you've had a great Christmas and are looking forward to the New Year!

Sarah Xx

#Flexibility #Strength #Goals

Featured Posts

Recent Posts


Search By Tags

No tags yet.
bottom of page