Frequently Asked Questions
Everything you need to know about my Book & my Online Programmes!


THE BOOK
Strength and Conditioning for Pole.
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.
- 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!
- Germany - poleshop.de
- France - bodyandmoves.eu
- Australia - X-POLE Australia

ONLINE PROGRAMMES
Strength training programmes on the Pole PT app.
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!)
- 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!
- 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!
- 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!
- 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!)
- 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!
- 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!
- 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!
- 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
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).
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!

Over 460 pages of pole geeking awaits! ? Anatomy, biomechanics, strength and conditioning for pole… the ultimate pole text book is here!
The App
Achieve your pole goals faster! On-the-pole, off-the-pole and in-the-gym! Online strength and conditioning programmes designed specifically for pole dancers.