Frequently Asked Questions

Strength and Conditioning for Pole is for all pole dancers – whether you are just taking your first tentative steps around the pole, or are performing or teaching at a professional level.

If you are a beginner, this book will help you start your pole journey off the right way with a step-by-step approach to your training that will stand you in the best possible stead for your future success as a pole dancer.

If you are an experienced pole dancer, the book will allow you to explore your strengths and weaknesses with pole-specific strength and flexibility tests. It will help you to pinpoint the areas that might be holding you in a pole plateu and help you to understand and refine your movements even more. It will also help you to create an advanced training structure so you can look after your pole body for the long term.

Pole instructors will enjoy geeking out on the anatomy of pole dance. The book will help you to better understand your students’ unique strengths and weaknesses and structure your studio’s syllabus in the safest, most optimal way for progression.

If you are just getting started in pole, this book will help you to get your pole journey off to the best possible start with a step-by-step approach to your training that will stand you in the best possible stead for your future success as a pole dancer. You don’t have to be strong and flexible already to start pole – we are all working on it at different levels – but the book will help you to understand what levels of strength and flexibility will be needed for different moves and teach you how to work on those areas both on and off the pole.

Strength and Conditioning for Pole focuses on off the pole training, however, there is a whole section of the book covering ‘on the pole’ conditioning for all of the main foundation movements of pole dance. The book will help you to understand, specifically, what off the pole exercises will help you with those nemesis moves you are struggling with.

Yes! The instructions to access the exercise videos are on p14 of the paper copy!

The instructions to access the exercise video library are on p14 of the paper copy of the book. If you have the ebook, you’ll be able to click on each exercise image to watch the video online directly from the book.

The paper copy of Strength and Conditioning for Pole is £29, plus shipping. The ebook version is £24. If you purchase both together as a bundle, the ebook will be discounted by 40%. I have a currency convertor on my website, so you should see the price in the currency of the country you are in.

Yes, I do worldwide shipping from the UK.

Shipping times are still extremely unpredictable due to Covid-19 disruption, but here are the usual timescales to give you a rough idea!

• UK: 2-3 working days
• Europe: 4-10 working days
• Rest of the world: 8-20 working days

I am shipping from the UK and the book is massive and weighs almost 2 kilos! This is why, unfortunately, the international shipping price is so expensive. Believe it or not, I actually make a loss on international shipping because the price I charge my customers does not even cover the actual shipping cost! Prices have increased recently due to additional Covid-19 fees charged by my distribution company, but I have not passed this cost onto my customer.

For these reasons, I am sorry but I do not have a cheaper shipping option. I wish I did! There is an ebook version of the book available, if you prefer to save on shipping!

Yes! You can purchase the ebook version of Strength and Conditioning for Pole and download it immediately, so you can start reading it straight away!

The ebook is in an interactive pdf format. It can be viewed on most devices. The ebook is password protected, so you will need to enter the password each time you open the book.

The ebook is in an interactive pdf format and can be used on most devices. It is best viewed using Adobe pdf reader to access the interactive features (links to exercise videos and cross-links to chapters and sections). Those interactive features may not work on Kindle.

Yes! If you purchase both the paper copy and the ebook, you will receive a 40% discount on the ebook!

No. Unfortunately, at the moment, Strength and Conditioning for Pole is only available in English. I really hope to have the book translated into different languages one day – but it is a big future project and I cannot tell you when that will be!

The book is also currently available from the resellers below:

• Germany - poleshop.de
• France - bodyandmoves.eu
• Australia - X-POLE Australia

If you are a retailer in the pole industry and are interested in wholesale orders of my book to sell in your shop - drop me an email neola@thepolept.com

The Pole PT app is not publicly available in the app store. A private link to download the app is sent to you when you join a programme.

The only way to get login details for the app is to join one of my programmes. A link to download the app, login details and app instructions are sent to you once you sign up for an online training programme.

Each programme uses different equipment which is listed below. If you don’t have a piece of equipment, or you do not have access to a gym - I am always happy to help you to find alternative exercises. Strength and Stretch for Splits equipment list:

• Foam roller
• Yoga blocks
• Strap
• Resistance band
• A set of dumbbells (or something you can use for weights!)

Shoulder Mount equipment list:

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

No Kick Invert equipment list:

• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Yoga blocks
• Pole
• Foam Roller and mobility ball (a tennis ball or other rubber ball works fine!)
• Stability ball
• Optional: Pull up bar and TRX. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

Handstand Deadlift equipment list:

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

Pole Proof Shoulders equipment list:

• A foam roller
• 2 x mobility balls (tennis balls or rubber dog balls also work!)
• Wooden dowel (or the handle of a broom/mop!)
• Dumbbells (or something you can use as weights!)
• A resistance band
• A mini band (or, you can tie your resistance band in a loop!)
• Yoga blocks

Each programme uses different equipment which is listed below. If you don’t have a piece of gym equipment, or you do not have access to a gym - I am always happy to help you to find alternative exercises. You will need a pole for my No Kick Invert, Shoulder Mount and Handstand Deadlift programmes! Strength and Stretch for Splits equipment list:

• Foam roller
• Yoga blocks
• Strap
• Resistance band
• A set of dumbbells (or something you can use for weights!)

Shoulder Mount equipment list:

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

No Kick Invert equipment list:

• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Yoga blocks
• Pole
• Foam Roller and mobility ball (a tennis ball or other rubber ball works fine!)
• Stability ball
• Optional: Pull up bar and TRX. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

Handstand Deadlift equipment list:

• Pole
• Resistance band
• Dumbbells - or something you can use as weights!
• Yoga strap (a tie or belt from a dressing down makes a good substitute)
• Stability ball
• Optional: Pull up bar/rings, stability ball and pull up bands. If you don’t have these, I can provide alternatives!
• Optional: CV machine (like a treadmill, bike or stepper) is useful for your gym warm up, but you can replace this with any gentle pulse-raising activity like skipping or dancing!

Pole Proof Shoulders equipment list:

• A foam roller
• 2 x mobility balls (tennis balls or rubber dog balls also work!)
• Wooden dowel (or the handle of a broom/mop!)
• Dumbbells (or something you can use as weights!)
• A resistance band
• A mini band (or, you can tie your resistance band in a loop!)
• Yoga blocks

You will have access to the Pole PT app and all the support and accountability features that come with it for 6 months from the start of your programme. During that time, you can download pdfs of the workouts and any exercise videos you need if you want to keep them forever. At the end of your programme, I'll email you a full pdf copy of all your workouts. And at the end of your 6 months app access, I'll send you a reminder and an option to extend your app access for another 6 months, if you want to keep using the support features of the app.

My No Kick Invert programme is designed to help you strengthen the exact muscle groups that need to be strong for your invert (plus muscle balancing!). It also helps you understand the movement pattern and condition the correct engagement for the invert without using momentum. The same principles apply whether you are doing the invert from the floor or in the air, so, yes, the programme will help you to get your aerial invert - however, all the exercises in the programme are ground-based and work on fundamentals and basics!

At the checkout, you'll be asked whether you want to start straight away or at a future date. Your programme and 6 months app access will begin on the start date you select. You will be sent login details and instructions on that start date.

The No Kick Invert, Shoulder Mount, Handstand Deadlift and Strength and Stretch for Splits programmes all have 3 workouts a week. Those workouts take around 60 minutes each. The Strength and Stretch for Splits programme also has an optional ‘Hot for Splits’ cardio workout each week. The Pole Proof Shoulder programme has 4 workouts each week, but these are shorter (around 20-30 minutes each).

No, the workouts are not in a follow-along format. The app is designed for personal training, not group exercise. In the app, each workout is programmed so you can swipe through the exercises in order as you work your way through the workout. Each exercise has an instructional video with audio cues and written instructions. In the app, you can record yourself performing any of the exercises and then watch back your video to compare it to my demo video. I also get a notification for any videos you record, so I can have a look and check your technique, too. You’ll have a lot of support in the app if you need it – you can message me directly in there at any time!

The best programmes I have for beginners are my No Kick Invert programme or my Pole Proof Shoulders programme. If you are super goal-oriented and really, really wanna nail your invert without momentum then you’ll love my invert programme. If you want to focus more generally on upper body strength and mobility, my Pole Proof Shoulder programme is a really great foundational pre-hab focused course that will set you up for success, whatever level of pole you are at. The workouts on this programme are shorter and all based off the pole, so if you are not used to a high volume of training and you don’t have access to a pole at home, this is a great place to start! My Strength and Stretch for splits programme is also suitable for beginners and, again, does not require a pole at home! If you want to focus more on lower body strength and flexibility then this is the course for you! My Handstand Deadlift programme is a little more advanced and I would recommend that you are first comfortable with kicking up into your pole and/or wall handstand before starting this programme. Similarly, the shoulder mount is not a beginner move, so before starting my Shoulder Mount programme, you should already be confident with your inverts and leg grips and familiar with the technique and grip for shoulder mounts. If you can’t deadlift your invert without kicking, try my no-kick invert programme first!

My online programmes are not for you if you are pregnant or have any existing injuries or pain. If that sounds like you, please go to a physio for an evaluation before starting any new training programme. This is particularly important with online training because I cannot be there to monitor your form and technique and my pre-set online programmes are not personalised to you. Subject to that, my No Kick Invert, Pole Proof Shoulders and Strength and Stretch for Splits programmes are all suitable for all levels with no pre-requisites. All exercises are ground based and you will work to your own level. My Handstand Deadlift programme is a little more advanced and I would recommend that you are first comfortable with kicking up into your pole and/or wall handstand before starting this programme. Before starting my Shoulder Mount programme, I would recommend you already have your No Kick Invert comfortably nailed.

Time and patience is required to build lasting flexibility and forcing things too quickly can lead to injury. My Strength and Stretch for Split programme gives you all the tools you need to nail your front splits and can be repeated as many times as you need, with moves advanced or modified, depending how quickly you progress. You may well get ‘touch down’ by the end of the 6 weeks, but this really depends on your starting point. What I will promise you is that by the end of the programme, as long as you stay consistent with your training, you will definitely be closer and feeling stronger in your splits – and you will have a full toolbox of exercises and all the knowledge you need to go forth into the world and conquer your splits!

All my online programmes come with support from a personal trainer. You'll be able to message your assigned coach directly in the app and they will be there to help guide you through the programme and give you extra support and accountability when you need it. Your assigned coach will either be me (Neo), or a member of my small but mighty coaching team.

My programmes are designed to be completed one at a time. In the past, I've experimented with allowing multiple programmes to be run simultaneously, but with two programmes running at once, it can quickly become overwhelming in the app and in my experience, you will get the best training consistency and results when the programmes are done one at a time.