Emily Laura's tips for planning a GREAT training session!

Posted on September 18 2016

Training outside of lessons can be really hard! How many times do you get to the studio and have zero motivation and no idea what to do? 

Here are Emily Laura's top tips on how to plan and have a great training session:

1. Plan your week

This doesn't have to be super detailed, but an outline of what you want to do on each day will really help shape your training week. I personally like to designate certain days to certain types of pole - one day for strength training, one for bending, one for combos and so on. I know I can't do a crazy bendy day followed by a strength day so I make sure there's a gap in between.

2. Plan your session

Even if it's just a quick plan written before you start, knowing your goals will focus your session. Here are the elements I plan:

  • Warm upWarm up is so important. Start with some general mobilization and then focus on movements that mirror the rest of your training session. For example, if you were focusing on splits moves, warm up your whole body and then focus on hamstrings and hip flexors to make sure they are ready. Aim for at least 10-15 minutes.
  • Floorwork/Flow Using floorwork and flow is a great way to ensure you are really warmed up and it helps get the creative juices flowing (of course this could be a training session alone). You can experiment with movements you already have, linking different ones together. Alternatively, put a track on, move to the music and see what happens. Why not set a challenge, like keeping one limb on the ground at all time?
  • Stretch/Strength - Now that you are super warm, turn your attention to the moves you want to train. If you need to stretch or train your strength, now is a good time. 
  • Tricks/combos - Which tricks do you want to train today? I personally like a mixture of old tricks that I'm perfecting, and new tricks to challenge myself and keep it fresh.
  • Cool down - Make sure you do a cool down to allow your body to recover. A gentle stretch session is so beneficial.


3. Have a long term goal

Whether it's a performance, competition, level of fitness or a particular trick, a long term goal will keep you driven and motivated.

4.Write notes from your training session

What went well? What do you need to work on? Use this to plan your next training sessions. 

Did any of those tips help you better plan your training sessions, or do you use any other tricks to organize your training? Let us know in the comments!