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Thread: How to coorrinate strength training with dancing schedule

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    Default How to coorrinate strength training with dancing schedule

    Hi how is everyone doing? I'm trying to figure out a strength training schedule that will go with my dancing schedule. Before I was working a full time job Monday through Friday and would only dance on Saturday dayshifts. So I would do legs Monday, upper body Tuesday, abs Wednesday, and cardio Thursday and Friday night. I got all my strength training in early in the week so that I wouldn't be too sore for dancing on Saturday. Now I've quit my full time job and gone back to dancing full time and honestly I've noticed I'm in LESS good shape now a couple weeks in because I'm not strength training because the worst is being sore from a strength training workout while dancing. Also, you're not supposed to work the same muscles 2 days in a row when strength training, which is really hard to avoid while dancing 4 shifts a week. I do drink a protein shake after my workouts to speed up recovery but usually I'm still sore. I could tone down my strength training routine but honestly I don't see any results unless I keep up a certain level of intensity/challenge. Any suggestions?

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    Default Re: How to coorrinate strength training with dancing schedule

    The only answer I was able to come up with was to work my a$$ off for three weeks of full time dancing, and then take the 4th week off altogether. While I would do 'maintenance' workouts using my TotalGym during the three weeks I was dancing, I would pile on the serious weight training during the 4th week.

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    Default Re: How to coorrinate strength training with dancing schedule

    I train hard and go to work all the time. The key for me is to REALLY take it easy at work. On stage I just pose, make eye contact, smile. I have a bunch of moves that look amazing, but are really not hard on my body. I don't walk around a lot, I just pay tons of attention to body language. My dances are slow and sexy and so my customers comment that they prefer them that way.
    I am happiest when I train hard, and that shows at work:-)

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    Default Re: How to coorrinate strength training with dancing schedule

    My workouts are part of my life. My weekly routine looks like:

    • Work/pole dancing 3-4 days/week. I am always dancing when I'm on stage. Even if I hate the song. I'm on stage about 5-9 times a shift depending on how many other girls are working and how many rooms I've sold. That's about 10 minutes per stage set, so I'm getting 1-1.5 hours of cardio just at work not counting any lap dances.
    • Walk dog 5 miles daily.
    • Body weight exercises (pull ups, push ups, lunges, planks etc.) 3 days a week.
    • Endurance cardio 1-2 times a week. I try to get in a 3-4 hour hike or bike ride every weekend.
    • When I start feeling jiggly, I will do 20 mins of high intensity interval training in the morning before work.
    • If I'm really pressed for time I will do some kettlebell exercises using a 15 lb kettlebell. I do the traditional two handed swing and the snatch for about 8-10 minutes in the morning.


    I'm actually starting to look a bit too muscled for my tastes right now. You wouldn't think a woman could add muscle w/o weight training, but I'm proof that it is not only possible but the natural result of strength training with body weight only.

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    Default Re: How to coorrinate strength training with dancing schedule

    Quote Originally Posted by shasta View Post
    I train hard and go to work all the time. The key for me is to REALLY take it easy at work. On stage I just pose, make eye contact, smile. I have a bunch of moves that look amazing, but are really not hard on my body. I don't walk around a lot, I just pay tons of attention to body language. My dances are slow and sexy and so my customers comment that they prefer them that way.
    I am happiest when I train hard, and that shows at work:-)
    Yeah I think I'm gonna have to start doing this. I don't dance too fast or intense but a lot of my moves are like squatting, especially since I work in a no contact club. My dancer persona is very upbeat fun platinum blonde and that's how i make the most money so Idk how slowing down even more will effect that. I'm gonna try to slow down my moves though.

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    Default Re: How to coorrinate strength training with dancing schedule

    Quote Originally Posted by miss1dancypants View Post
    Hi how is everyone doing? I'm trying to figure out a strength training schedule that will go with my dancing schedule. Before I was working a full time job Monday through Friday and would only dance on Saturday dayshifts. So I would do legs Monday, upper body Tuesday, abs Wednesday, and cardio Thursday and Friday night. I got all my strength training in early in the week so that I wouldn't be too sore for dancing on Saturday. Now I've quit my full time job and gone back to dancing full time and honestly I've noticed I'm in LESS good shape now a couple weeks in because I'm not strength training because the worst is being sore from a strength training workout while dancing. Also, you're not supposed to work the same muscles 2 days in a row when strength training, which is really hard to avoid while dancing 4 shifts a week. I do drink a protein shake after my workouts to speed up recovery but usually I'm still sore. I could tone down my strength training routine but honestly I don't see any results unless I keep up a certain level of intensity/challenge. Any suggestions?
    Maybe you're simply doing too much volume in the gym you cant recoup from in addition the activity at work. You'd have to me more specific as to program, etc to give any useful info.
    A cunning linguist...

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    Default Re: How to coorrinate strength training with dancing schedule

    duplicate post removed
    Last edited by Radius; 07-14-2014 at 10:53 AM.

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    Default Re: How to coorrinate strength training with dancing schedule

    missdancy, here's what I'd tell you if I were coaching you (and it's worth exactly what you paid for it ). I"ve never coached a dancer, but I have coached fighters to the upper-tier amateur level, and some of the challenges are similar -- strengthwork and strenuous training at the same time.

    Each individual has their own work capacity and recovery capacity. General rules like "don't work the same muscle two days in a row" is a fine guideline, but the fact is, by dancing every day you're already working your muscles every day in a row. So we have to look to adjust things to you, personally. And when you think about it, your situation is not unique. When they're in season, football players practice each day, and they also run a strength program in-season. MMA fighters and boxers train incredibly hard during training camp, 6 days a week, and also run a strength program. Your dancing each day is like them practicing football or boxing training each day ... and we know it's also possible to increase strength while this is going on, because a fighter will be at his absolute peak strength/explosiveness/endurance on fight day. That's all good news, because you're dancing each day, and it means we can also increase your strength also. We just need to figure out how to structure it to keep you moving forward, and also have enough rest, since gains happen while you're resting (not while you're working out).

    I don't know what you do for strengthwork, but the first thing I'd lose is the idea of a bodypart split on successive days. You should be doing 2 or 3 days of strengthwork a week, max, and so you'll do a full-body strength workout each time, and just pick great exercises. Your body should adjust to dancing like a fighter's body adjusts to his training camp, and you'll layer your 2-3 strength workouts across the week, but ensure you get at LEAST one full day (and maybe two, to start) of complete rest. Every few weeks, you'll take a full week off from strengthwork, to allow your body to supercompensate ... you'll make some of your biggest gains during that no-strengthwork week. If you do strengthwork one day, then feel sore or sluggish the next day dancing, you'll back off the intensity on your strengthwork until your work capacity and recovery capacity catch up.

    I can't give any specifics without knowing your schedule, what kind of strengthwork you're doing and why. But I can at least suggest you lose the bodypart splits completely, design yourself a really effective full-body strength routine that you do 2-3 times per week, and make sure you get one full day of a rest a week, and one full week of no strength every 4 weeks or so.

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    Default Re: How to coorrinate strength training with dancing schedule

    Gah this is so me. My schedule is all over the place -- working 2 different clubs AND school AND at work I don't really take it easy, pole tricks every stage set -- my best advice would be not so much to plan out your workouts to the tee, but just listen to your body and work out accordingly. I like to go hard on the strength training days too; on a good full workout day I'm at the gym for 2 hours and sore for ~3 days -- during that recovery time if I do have to go to work, I'll def bring another protein shake w me, and make sure to get GOOD SLEEP that night. If I don't have time for an ideal workout, I'll get in some plyometric/circuit workouts going, or a short weight training sesh: something is better than nothing. I've been working out like this for some time and it's definitely manageable!!!
    Unsophisticated in the finest sense of the word.

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    Default Re: How to coorrinate strength training with dancing schedule

    If you have poles in your club, you basically have a one-piece workout system right there at work.

    Even if you are not big on pole tricks, just controlled climbs up&down will get your upper body & core working, & off the top of my head I can think of over half a dozen different ways to climb the pole.

    is a good video for beginner strength-training for pole. You can do pushups, situps, pullups, all kinds of fun stuff on the pole when you have sm down time & the club is slow.

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    Default Re: How to coorrinate strength training with dancing schedule

    Quote Originally Posted by Radius View Post
    missdancy, here's what I'd tell you if I were coaching you (and it's worth exactly what you paid for it ). I"ve never coached a dancer, but I have coached fighters to the upper-tier amateur level, and some of the challenges are similar -- strengthwork and strenuous training at the same time.

    Each individual has their own work capacity and recovery capacity. General rules like "don't work the same muscle two days in a row" is a fine guideline, but the fact is, by dancing every day you're already working your muscles every day in a row. So we have to look to adjust things to you, personally. And when you think about it, your situation is not unique. When they're in season, football players practice each day, and they also run a strength program in-season. MMA fighters and boxers train incredibly hard during training camp, 6 days a week, and also run a strength program. Your dancing each day is like them practicing football or boxing training each day ... and we know it's also possible to increase strength while this is going on, because a fighter will be at his absolute peak strength/explosiveness/endurance on fight day. That's all good news, because you're dancing each day, and it means we can also increase your strength also. We just need to figure out how to structure it to keep you moving forward, and also have enough rest, since gains happen while you're resting (not while you're working out).

    I don't know what you do for strengthwork, but the first thing I'd lose is the idea of a bodypart split on successive days. You should be doing 2 or 3 days of strengthwork a week, max, and so you'll do a full-body strength workout each time, and just pick great exercises. Your body should adjust to dancing like a fighter's body adjusts to his training camp, and you'll layer your 2-3 strength workouts across the week, but ensure you get at LEAST one full day (and maybe two, to start) of complete rest. Every few weeks, you'll take a full week off from strengthwork, to allow your body to supercompensate ... you'll make some of your biggest gains during that no-strengthwork week. If you do strengthwork one day, then feel sore or sluggish the next day dancing, you'll back off the intensity on your strengthwork until your work capacity and recovery capacity catch up.

    I can't give any specifics without knowing your schedule, what kind of strengthwork you're doing and why. But I can at least suggest you lose the bodypart splits completely, design yourself a really effective full-body strength routine that you do 2-3 times per week, and make sure you get one full day of a rest a week, and one full week of no strength every 4 weeks or so.
    Thank you so much! I think this is exactly what I need to do for a workout schedule to maintain a good figure and also balance it with dancing.

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