A large part of strength training exercise science deals with the application of repetitions and the length of time under tension. I want to simplify the science and apply it to the pole fitness world. In this article we’ll talk about the differences in low, mid range, and high range repetitions.
Low repetitions in strength training deal with power and nervous system development. These moves typically last less than 10 secs with a max of 20 secs. Practicing a new strength move 1-5 times before you rest would fit into this category. This would deal with beginning to learn any moves you feel like you don’t have enough strength for. This would be dealing with your larger type strength moves like handspring lifts, iron x, and any other full body muscle moves. When doing power development it is better to focus on perfecting quick powerful moves for 1-3 movements and rest for 2-3 mins before trying it again. Practicing these moves over and over without resting enough between tries will drain your body and your muscles too much and put you at risk of injury. The stabilizer muscles always get drained first before any of the larger muscles. This is when injuries occur, when our smaller muscles are exhausted and we keep pushing on. Quality is always better than quantity. All the pole artists can agree with me on this one that several sloppy moves performed one after another is hardly a performance. Good quality movements performed with control is what makes a great performance.
Mid range repetitions in strength training will deal with overall strength. In pole fitness this applies to the moves and transitions will typically last 30 secs to approx a full minute. This type of training would include working on small combos progressing to include your transitions. Make sure you take at least a minute rest to perfect your strength work on the pole. To progress into the muscular endurance range, slowly reduce your rest intervals until you are staying on the pole for longer periods of time.
High range repetitions in strength training deal with muscle endurance. Anything that will cause you to continuously work for more than a minute will help you work on muscular endurance. This type of training should include your work on transitions so that you can learn to stay on the pole for longer periods of time. The rest periods for this type of training should be typically between 1-2 mins. Working on staying on the pole without coming down to the ground is important for any performance. The longer you can stay on the pole and transition your moves the more impressive it is.
One more thing about rest periods.
Now all my above advice on taking rest periods sounds like I’m suggesting you just sit around and wait to do your next move. Don’t stop moving during this time, this is a good time to work on your floor work. If you are just practicing on achieving singular moves and transitions I would pay attention to your rest periods without the extra work, but if you are working on your full routines and dancing then keep moving.
Apply the science of building strength into your pole practice and see your performances improve.