How often do you train on the pole regularly verses when preparing for a competition or showcase?

Marion Crampe

Marion Crampe

The POLEs Answers:

Usually I train five days per week. Because I think you need to give your body a break, regain power and then go again.

When preparing for a contest or showcase, I may train two times per day. For example I can practice choreography during afternoon with my coach. And then all tricks in the late evening.
- Anastasia Skukhtorova

Teaching not included, I spend about three hours per week doing pole training when not preparing for competition.  When preparing a performance, I spend approximately 8 hours weekly pole dancing, as well as two-to-four hours weekly doing non-pole exercise.
- David C. Owen


I am on pole almost every day though I try to give myself a day off once maybe twice a week depending on my level of fatigue. That doesn't really change when I am training for a competition I just step up how long I train for and try to create the combos I am going to put into the routine. Then I work with Isis Masoud my choreographer and once we have a routine my training consists of just running that over and over. But I am always doing more than just pole during the week I am also training in contortion 4-5 times a week along with flying trapeze or lyra. When I get into competition mode some of those extra activities have to be put on the back burner which is sad but there is only so much time in a day and only so much ones’ body can take.
- Derick Pierson


I try to train 1-2 hours a week on new tricks (if I am lucky) in addition to teaching many hours a day, which in turn always allows me to practice other tricks. I teach conditioning/stretch classes as well which allows me to work out with my students every week. I strongly believe in cross training off the pole and injury prevention exercises, so some of my pole conditioning happens off of the pole in addition to training on the pole.
- Estee Zakar

Normally I'm spending about 2-3 hours per day 5 days per week for my pole practice. 

But in competition period it's completely different, about 5-6 hours per day 6-7 times per week. 
- Evgeny Greshilov

My time spent teaching is when I practice, which is 1 – 3 hours a day, 5 days a week mainly beginner to intermediate pole. I truly wish I devoted more time to practicing. When I’m preparing for a showcase I will make the time to practice an hour a day, two to three days a week. I also train with weights, cardio, and yoga.
- Fawnia Mondey

Being a touring instructor means that my training schedule is not always as regular as I'd like it to be. When I am at home in Vegas, I try to get to Pole Fitness Studio at least three times a week, and my sessions can range from an hour to three or four hours at a time. I also cross train, so I include other fitness training sessions in my days.  If I'm in training for a performance, I like to train five days out of seven. The maximum I'll train on pole is six days out of seven, because at that intensity, the body needs a day to recover. More than that is just overtraining.
- Jamilla Deville

When training for a competition, I train 5-6 days a week for up to 4hrs per day.  My eating regimen also becomes pretty strict with a routine of smoothies, lots of chicken, eggs, and fish, and tons of veggies and good carbs.  Regularly I train 3-4 days a week for a couple hours a day and sometimes I mix it up and do non-pole related workouts such as weight training, flexibility training, and cross-training on other apparatuses like aerial hoop and FlyGym!  
- Karol Helms

Personally, it will be different if I am preparing a competition verses a showcase performance. First of all, also if the main goal is to express my passion through a piece, I will focus my attention on certain points for a competition piece and maybe different ones or using different ways for a showcase.

Competition practice: A competition piece is requiring specific criteria depending on which one you entering. I usually start the creation and training process 4 to 5 months in advance before to ensure I have time to elaborate and get deeply into every single points (technique, fluidity, musicality, quality of movement, stage presence, and costume...) I normally train 2 hours a day on the pole while really take care of my body with massages, healthy food and rest (not really different that what I am normally doing out of competition period).

Showcase practice: I feel a little more relax regarding the showcase preparation. I train daily on conditioning, new skills, contortion and dance, taking least a day off per week to help with injury prevention. When I have to create a piece, I will first make the choice of combos, dance ... and build my routine around it. Once I have the structure, I run it twice during the month before the event. I do also love sometimes to take more freedom and end up with an "improvisation" ("improvisation" means that I know my music 100% and the combos I want to include in). I’ve found that this improve gives me other possibilities to move and express myself. A saying I am sure of is "Work" always pays, "Belief" gives the last impulse. Keep pole dancing! Avec Passion
- Marion Crampe

When I have a performance approaching I will train on the pole about 4x a week, while still retaining my classes and cross training.

When I don't have a performance I train about twice a week on the pole. I experiment, create, and work on specific goals. I use my non-performance time to really focus on my dance and acrobatic training.
- Marlo Fisken

During IPC training (which lasted only about a month and a half), I trained 5-6 days a week, poling for about 4-6 hours a day. During my training week, I met with my personal trainer Maria Ramsdell twice and my choreographer Kelly Yvonne once. The training week wrapped with a much-needed two days of rest -- a new practice for me, that made a world of difference! 
- Natasha Wang

Dancing and exercise has always been apart of my life as a way to be healthy and happy.  Wether it be taking a ballet class or training with Nerijus and his Train P3 program.  Movement and exercise has always been apart of my daily life.  

A typical week would include: 

  • Take 1 Train P3 workout, 
  • Teach 3-4 classes at Body and Pole, 
  • Take 1 Dance class,
  • Take (if not teach) Level 5 with Marlo Fisken at BP
  • Bonus: Stretch with Isaac Peña at BP

Training for Competition by week:

  • Take 2 Train P3 Workouts (1 group, 1 private)
  • Teach 3-4 Classes at Body and Pole
  • Take 1 Dance class at Broadway Dance Center
  • Take Level 5 (if not Teach) with Marlo Fisken
  • 2-3 rehearsals in the mornings at Body and Pole
  • Bonus: Stretch with Isaac Peña at BP
  • Along with nightly meditation and visualization 

- Steven Retchless

When I get "self time" on the pole and I'm not training for a competition, I usually get 2 hours a week. When I train for competitions I try and get my "self time" at least every day during the week. I still juggle clients so I do get to touch the pole daily. But whether I train for a competition or not, I never miss the gym. 
- Zoraya Judd