How To Get Through Training Sessions

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How To Get Through Training Sessions

My approach to pole training is probably somewhat different to most people – I say ‘probably’ as I always take a cup of tea (and lots of water) up to the pole room with me. 🙂

I have a few habits that help me get through even the most painful training sessions.

Some are probably more normal than others, but hopefully you’ll get something new out of this 😀

How I Train

Well, the first thing that happens, is that I turn off all the lights apart from one little lamp – otherwise it’d be far too dangerous! 😉

There’s something I love about pretty much poling in the dark. It makes me feel free, like I can conquer anything. I also don’t feel like I’m being watched by neighbours or passers by, which certainly makes me feel like I can try out more things.

The second thing is hydration! For me this is super important. I like to keep my pole room warm in the winter, but end up opening both windows as I get far too hot. I take a tea, a pint of water and usually have two water bottles hanging around. I generally get half way through my session when I’ve finished all of these, so I go and say hello to the puppy while I get another round of drinks.

Once I’m warm I like to wear as little as possible. I’m still in pole clothes, but the tiny pole clothes that I wouldn’t wear to teach a class. This helps me to unleash my ‘sexy side.’ It also gives me more bare skin and therefore more grip.

I plan my training quite well. I know in advance if I’m training for a competition, a routine for class, new moves for me or old moves for class. I’ll usually have a move I really want to work on or try as my treat for working on something that is more painful or exhausting than I perhaps want it to be.

I always do every move 5 times on each side. If I’m not ready to try the same move on both sides, I train a regression.

I always deadlift into everything I can, and work on moves as if I am performing them.

I hide my phone (or at least turn it upside down) to minimise distraction. I usually set an alarm (or plan to finish pole when my partner comes home) so I know when I can have a break. I try to do an hour of static pole and an hour of spinny pole, but that really depends on what moves I’m working on and how much time I have available.

I always have pole books and bookmarked pages on my laptop nearby for when I get worn out. I’ll have a rest when I need to while I look through pole moves and see if there’s any I want to try.

There are also the obvious things about staying safe – warm up and cool down, have a spotter and mat etc.

These are just some of the ways I get through the harder training sessions. I hope it helps! 😀

Category: Teaching, Training

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 3 Personal Trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place


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