Frequently Asked Questions

My first book, Strength and Conditioning for Pole, is focused on strength training for pole dance. It contains a framework for creating your own training programme to help you get strong for pole. Although we do discuss pole biomechanics and anatomy in this book, the focus is firmly on strength and conditioning and HOW to structure a training programme for pole. Pole Anatomy dives MUCH deeper into the biomechanics and anatomy of the individual tricks of pole dance. It covers over 60 individual pole moves and explains the skeletal and muscular actions of each one. The purpose of this book is to help you understand the biomechanics of pole in more detail, to help you troubleshoot individual moves. It does not cover how to train for those moves - you'll need my first book, Strength and Conditioning for Pole for the training side of things!

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 finer details and biomechanics 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. Pole Anatomy is for any pole dancer who likes to get super nerdy on the anatomy detail of pole tricks! It's written for pole students, instructors and fitness progressionals who want to know more about the skeletal and muscular actions of individual pole tricks. Pole Anatomy contains over 60 pole tricks with full colour anatomical illustations of each one. It also comes with an interactive 3D model library so you can see each move from all angles! Unleash your inner pole nerd with this one!

If you are just getting started in pole, Strength and Conditioning for Pole 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.

You can find the price of the book and the ebook in your country using the links below. All prices include shipping Strength and Conditioning for Pole: Paperback or Ebook. Pole Anatomy: Paperback or Ebook. If you purchase both papercopy and ebook 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, but here are the usual timescales to give you a rough idea!

• UK - 2-3 working days
• USA/Canada: 8-10 working days
• Europe: 5-10 working days
• Rest of the world: 10-15 working days

The instructions to access the exercise video library are on p14 of the paper copy of the Strength and Conditioning for Pole 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.

Strength and Conditioning for Pole comes with access to an online video library which includes videos of all the exercises in the book. Access to that video library comes with both the paper and ebook copy! The instructions to access the exercise videos are on p14 of the paper copy!

Strength and Conditioning for Pole focuses on 'off the pole' training, so if you're looking for a guide to figure out what to do in the gym to help improve your pole strength, this is the book for you! 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.

You will find instructions in both the ebook and paper copy to access the interactive 3D models that come with the Pole Anatomy book.

Yes! Access to the 3D Pole Anatomy Models comes with both paper and ebook copies of the Pole Anatomy book!

Yes! You can purchase the ebook version of both my books and download them immediately, so you can start reading straight away!

My ebooks are in an interactive pdf format. They 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 or 3D models 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!

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! Hard copies of Pole Anatomy are also only available in English. However, the Pole Anatomy ebook is available in both English and Spanish language.

My books are also available from the resellers below:

• Germany - polesportshop.de
• Australia - X-POLE Australia
• USA - Heuxxx Apparel

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

The workbooks are in a downloadable interactive pdf format. When you purchase a workbook, you will be sent a link to download it. Once downloaded, the workbook is yours to keep forever!

• No Kick Invert, Shoulder Mount, and Handstand Deadlift: 3 x 45-60 min workouts a week.
• Ayesha Foundations: 3 x 60 minute workouts a week, plus one optional 20 min overhead mobility workout.
• Core Foundations: 3 x 15-20 min workouts each week.
• Strength and Stretch for Splits: 4 x 30 min workouts each week.
• Master your Middles: 4 x 25-30min workouts a week.
• Pole Proof Shoulders: 4 x 20-30 min workouts each week.

Each programme uses different equipment which is listed below. Core Foundations equipment list:

• Bench or chair
• Nice to have (but alternatives will be given): Stability ball, A resistance band for one of your tests

Strength and Stretch for Splits equipment list:

• Yoga blocks
• Resistance band
• Dumbbells / weights
• Towel
• Bench / chair
• Slidey floor / sliders
• Mobility peanut or foam roller
• Nice to have (but alternatives will be given): Stability ball

Master your Middles equipment list:

• Yoga blocks
• Resistance band
• Dumbbells / weights
• Towel
• Bench / chair
• Slidey floor / sliders
• Mobility peanut or foam roller

Ayesha Foundations equipment list:

• Pole
• Crash mat
• Resistance band
• Dumbbells / weights
• Nice to have (but alternatives will be given): Stability ball, Pull up bar, Suspension trainer

Plus, a foam roller and mobility ball / rubber or tennis ball if you need to do the optional overhead mobility workout!

Shoulder Mount equipment list:

• Pole
• Stability ball
• Resistance band
• Dumbbells / weights
• Nice to have (but alternatives will be given): Pull up bar, Bench, Suspension trainer, Yoga blocks

No Kick Invert equipment list:

• Pole
• Bench or chair
• Resistance band
• Dumbbells / weights
• Stability ball
• Strap (a dressing gown belt makes a good substitute)
• Mobility ball (or tennis ball/rubber dog ball)
• Nice to have (but alternatives will be given): Pull up bar, Suspension trainer, Yoga blocks

Handstand Deadlift equipment list:

• Pole
• Crash mat
• Dumbbells / weights
• Resistance band
• Stability ball
• Bench / chair
• Foam roller
• Nice to have (but alternatives will be given): Suspension trainer

Pole Proof Shoulders equipment list:

• Foam roller
• Yoga blocks
• Resistance band
• Mini band (or tie a longer band in a loop!)
• Dumbbells / weights
• Mobility ball / rubber or tennis ball
• Broom handle / stick
• Bench / chair

The ‘on the pole’ exercises in all of my training programs are designed to be done on a static pole.

No, the workouts are not in a follow-along format. The workbooks are designed for you to follow each exercise in your own time. A video with audio and written cues is provided for each individual exercise.

The best programmes I have for beginners are my Core Foundations program, No Kick Invert, or my Pole Proof Shoulders program.

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If you are super goal-oriented and really, really wanna nail your invert without momentum then you’ll love my invert program.

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If you want to focus more generally on core strength or upper body strength and mobility, my Pole Proof Shoulders or Core Foundations programs are both really great foundational pre-hab focused courses that will set you up for success, whatever level of pole you are at. The workouts on these programs (particularly the core program) 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!

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My Strength and Stretch for splits program 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!

The workbooks are in an interactive pdf format. I recommend you download Adobe reader to use them - this will ensure that all interactive features work (like the ability to add your progress test results into the workbook).

I've been running the 'preset' programs covered in my workbooks since 2016 in the Pole PT app. The app still exists but it is currently closed to new members. Please click here if you want me to let you know when training spaces are available again!

I’ve been running these ‘preset’ programs since 2016 in the Pole PT app. I converted the programs into these downloadable workbooks so I could offer a cheaper way for people to access the content of my programs without the support and accountability features of the app.

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They contain everything from the app versions – all the theory, exercise programming, videos, progress tests etc – but the workbooks are provided completely independently of the app. You download them and can work through them completely in your own time.

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Please note, my app is currently closed to new members. Please click here if you want me to let you know when training spaces are available again!

My No Kick Invert programme is designed to help you strengthen the exact muscle groups that need to be strong for your invert. It also helps you understand the movement pattern and condition the correct engagement for the invert without using momentum.

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The same principles apply whether you are doing the invert from the floor or in the air, so, yes, the program will help you to get your aerial invert - however, all the exercises in the program are ground-based and work on fundamentals and basics!

My Ayesha Foundations program focuses on the static Ayesha (from an invert) rather than the dynamic entry into it from a handspring. However, there is definitely some cross-over on the strength and conditioning side that will help you strengthen for your handspring - and a solid static Ayesha is really 'a must' before training for your handspring!

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I'm working on a separate program for handsprings which will follow on from the Ayesha Foundations program, building in more dynamic work and the more specific skill aspect of the handspring movement. It will be a direct follow-on from the Ayesha Foundations program, so you can think of Ayesha Foundations as Level 1 and the Handspring program will follow on as Level 2 in your journey to handspring!

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If your Ayesha from an inverted D is already super solid on both sides and in all 3 major grips, it could be that the Level 2 program will suit you better. I'm working on that program as we speak!

My training programs are not for you if you are pregnant or have any existing injuries, pain or any other conditions that may impact your ability to exercise safely! If that sounds like you, please go to your doctor and/or a physiotherapist for an evaluation before starting any new training program.

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This is particularly important with indepenent training programs like these workbooks because I cannot be there to monitor your form and technique and the exercises are not personalised to you.

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Subject to that, my Core Foundations, No Kick Invert, Pole Proof Shoulders, Strength and Stretch for Splits and Middle Splits programs are all suitable for all levels with no pre-requisites. All exercises are ground based and you will work to your own level.

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My Handstand Deadlift programme is a little more advanced and I would recommend that you have at least 170 degrees of overhead shoulder flexion mobility before starting this one. You will also get the most out of this program if you are already comfortable kicking up into your pole and/or wall handstand.

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Before starting my Shoulder Mount programme, I would recommend you already have your No Kick Invert comfortably nailed and are familiar with the technique and grip for shoulder mounts. If you can’t deadlift your invert without kicking, try my No Kick Invert program first!

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For my Ayesha program, you'll need to have at least 170 degrees of overhead shoulder flexion and be comfortable with your Caterpillar, Butterfly, Extended Butterfly and Inverted D.

Time and patience is required to build lasting flexibility and forcing things too quickly can lead to injury. My front and middle split training programs give you all the tools you need to get there 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.

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What I will promise you is that by the end of the program, as long as you stay consistent with your training, you will definitely be closer and feeling stronger in your splits – you will have set up a really strong foundation to get there 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!