Level Up Your Pole Dancing Game with Progressive Overload

Let’s chat about something that’s more important than pointing your toes—progression! Whether you’re working on your Iron X or just trying to master the basics, it’s crucial to up the ante in a slow and steady way. But here’s the problem: when we’re using our body weight as resistance, we’ve got to get creative to make sure we’re progressing at just the right pace. So before you dive into your next workout, have a look at this guide on what progressive overload is, and why it’s the key to levelling up your pole skills.

How to Increase (or Decrease) the Challenge

Not all progressions are created equal, and sometimes, you might need to dial things back before pushing forward. Whether you’re ready to kick things up a notch or need to regress a move, here are some tips to keep you moving in the right direction.

1. Lever Length: The Worst Kept Secret

When working on moves like the human flag, you can manipulate lever length to make things easier or harder. Start in a tucked position to shorten the lever, then gradually straighten one leg, move to a straddle, and finally, extend both legs. The further your limbs are from the pivot point (the joint), the more muscle power you’ll need.

2. Resistance Bands: Your New Best Friend

Resistance bands are absolute game-changers. Need help with pull-ups or muscle-ups? Bands can take some of the load off, making these moves more manageable. On the flip side, you can use them to make push-ups or dips harder by adding resistance. The versatility of bands means they can be your go-to tool for both progressing and regressing exercises.

3. Exercise Progressions/Regressions: Break It Down

Working towards a killer move like a handstand? Break it down into smaller, manageable components. For example, start with bunny hops, wall walks, or crow poses before you even attempt a full handstand. Taking the scenic route with progressions is way safer and more effective than throwing yourself at the wall and hoping for the best.

4. Add Extra Weight: Bring on the Burn

If you’re missing the heavy plates and barbells from weightlifting days, you can still up the ante in bodyweight training and apply the principles of progressive overload. Throw on a weight vest, grab some ankle weights, or put on a dipping belt. Whether you’re working on strength or explosiveness, extra weight can give you that much-needed boost.

5. Tempo: Slow It Down

Sometimes, the simplest changes make the biggest difference. Try slowing down the tempo of your movements. Instead of rushing through your moves, focus on control and take a few seconds to lift and to lower. This increases time under tension by eliminating momentum, making your muscles work harder.

6. Eccentrics: Feel the Burn

Focusing on the eccentric (lowering) phase of a movement is a powerful way to build strength. Take pull-ups, for example—spend 4-5 seconds lowering yourself down. It’s tough, but the gains are worth it! Just remember, eccentrics can be hard on your muscles, so give yourself plenty of recovery time.

7. Isometrics: Hold It Right There

Isometrics involve holding a position at a point of a move, increasing your time under tension. Whether you’re pausing at the top of a pull-up or holding a human flag, isometrics can help you build strength in specific angles (and even 10 degrees either side of it). Combine them with other methods for maximum benefit.

8. Sets and Reps: Quality Over Quantity

A simple way to progress is by increasing your sets or reps, but remember, more isn’t always better. If you’re working on maximal strength, it might be better to stick to low reps with higher resistance using some other progression methods mentioned earlier. Mix things up with different rep schemes like pyramids, drop sets or AMRAPs, but always align them with your goals.

9. Rest: Less Is More (Sometimes)

Reducing your rest time between sets can make your workouts more intense, while increasing rest can make them easier. Adjust your rest periods based on how they fit into your overall training plan and goals. Progressive overload requires adequate rest between sessions for supercompensation to take place so don’t forget to incorporate it into your training schedule.

10. Use a Spotter: Safety First

A spotter can help you get through those tough moves, provide feedback, and give you the confidence to push yourself. No spotter? A resistance band can be a good substitute.

11. Grip and Side Variations: Switch It Up

Tired of the same old twisted grip? Switch it up! Work on different grips and make sure you’re training both sides. This not only challenges your strength but also helps prevent injuries. For an extra challenge, try using different pole diameters, use less grip aid, use both static and spin pole or even change up the surface (chrome, stainless steel, freestanding pole, etc).

Ready to Take Your Pole Training to the Next Level?

Progressive overload is the key to continuous improvement in your pole journey. By gradually increasing the difficulty of your exercises, you’ll build strength, improve technique, and avoid plateaus. Whether you’re tweaking your lever lengths or strapping on some ankle weights, the goal is to keep challenging yourself safely and effectively.

Share your progression stories or challenges in the comments below! Need a hand crafting the perfect pole training programme? Reach out to Polisthenics and let’s tailor a plan to smash your goals. Don’t forget to follow us for more tips, tricks, and training hacks.