Myself and 16 artistic athletes just wrapped up the 2025 round of The Intensive, and I want to share three potent lessons from this cycle. I often find myself having these conversations with athletes in The Intensive, and this round was no exception, so I figured if I can share them with you early on, you can get a jump start on implementing these concepts to your training.

Tune in to this episode to learn how to manage your training volume (aka how "much you're training), address bad training sessions, and get a grip on what sports specific training really means.

Mentioned in this episode:

The Training Club

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In this episode, I've invited the knowledgable Samyukta Ranganathan to share her experience in the vocal arts world. She holds a masters degree in Indian Classical Pedagogy, years of experience performing, and coaching other practitioners of Indian Classical singing, while working on her PhD. 

We'll talk a little bit of vocal arts anatomy, and a lot of where these concepts crossover with training for artistic athletes. Whether you're a vocal artist or not, you'll want to tune in to hear Samyukta's illustration of these juicy training concepts. 

Connect with her:

@samyuktavocalarts on Instagram

Samyukta's website

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There are SO many ways to design a strength and flexibility program. You may have heard your bodybuilder friends talking about their "upper/lower split", and wondered if that's right for you. Or perhaps you've seen professional athletes doing a "high/low split" and wondered the same. 

In this episode, I'll cover FOUR different types of splits I use. The pros and cons of each, and what situations they shine in. 

Mentioned in this epside:

Ep #23: Seasonality and off seasons for performing arts

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If you've ever mused over the talented MedusaMamiii, and noticed how her flow sequences don't seem like sequences at all, but rather pre-existing choreography straight from the soul...

She's gonna reveal a ton of absolute gems in how you can approach blending technique and finding sensuality in your pole and dance flows. 

AND, listen up clinicians, providers, and coaches. This episode reveals the very first steps you can take to better serving sex workers, strippers, and pole dancers. 

We'll also be diving into Medusa's thoughts on how we can practice exercise science in a sex-worker forward approach, instead of sanitizing the industry to be just "Fitness for Pole".

This episode features:

MedusaMamiii

Check her offerings:

Website

Virtual Workshop

BaseCamp

Patreon

Barbados with BlackStage

Also mentioned in this episode:

BlackStage

The Intensive with Britta

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What if I told you that the same concepts that are going to help you get over the hump of that back tweak, are the same tools you're going to use to better your backbends? I'll tell ya all about it in this episode. 

Mentioned in this ep:

Schedule a Vibe Check

Intensive details and interest list

Training Club membership

Pink Mantaray's post

Want the full visual experience? Listen to this epidsode on YouTube HERE.

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OrangeTheory and other circuit training style classes have benefits and detriments. Here are the specific variables to consider when discerning if these classes are right for your pole and dance goals:
-The "chronic underload issue" in pole and dance athletes
-Combo moves and their effect on force vectors
-Correct rest intervals for strength
-Programming heavier lifts
-Load management for gigs, class, and performance

Some bonus content in this episode; we'll also discuss assessing the shape of your infrasternal angle, and how what you find can shape your training decisions based on your individual morphology.

Mentioned in this episode:
The Intensive
The Training Club

To view this episode with visual aids and captions, check it out on my YouTube channel.

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In this episode I'm taking you through a more detailed dive into the training phases of competition and performance. Do you know at what point to start tapering off crosstraining intensity? Do you know at what point to start looking for show quality rehearsals?

I'll take you through the week by week process, and show you exactly how I guide my performer/competitor clients to show day.

Also, the big announcement is here! The Performance Prep Track is gonna be available in the Training Club February 1st.

Check out The Training Club here.
Get on the waitlist for The Intensive here.

See the YouTube version of this episode.

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If you've ever wondered what type of training happens in the Intensive, let me show you everything from Intake to Prep to the Integration phase. Of course, every athlete is a bit different, so I'll also be walking you through what types of conversations I have with clients to be sure they get the most out of the Intensive experience.

Folks come in with all sorts of questions like "How much crosstraining and how much skill work is right for me right now?" "What type of lifting is best for my goals right now?" "How often should I practice flexibility?" "What types of strengthening exercises can help with pencil climbs?

Answers, tips and guidance on all this in the episode.

Mentioned in this episode:
Interest List for The Intensive
De Anne Williams- @forthelove_ofpole on IG
Waverly Danielle at @EmpyreanArts, @_w_a_v_e_r_l_y_ on IG

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In this episode, we dive into the process of balancing strength and flexibility cross-training while preparing for peak performance as a pole or dance athlete. Discover why aiming for higher loads with fewer reps can keep your tissues and central nervous system primed for the stage—hint: it’s about staying stong and ready!

I'll also tackle the reality of navigating training disruptions, like illness, and why perfection isn't the goal. Instead, your program acts as the bumpers on your bowling lane—keeping you on track, even when the strikes don’t come every time.

Whether you're gearing up for a competition, showcase, or just trying to stay consistent in your training, this episode is your guide to staying resilient, adaptable, and ready to go when it counts. Tune in for actionable insights and a reminder that progress doesn't have to be perfect.

Mentioned in this episode:
The Training Club

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In this episode I'll give you action items, and some important questions to ask yourself when you recognize that you're struggling with staying consistent.

Mentioned in this episode:
The Dancer Durability Project
Level Up 40% off sale
The Training Club

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Newsletter subscribe: Exclusive tips and tricks, including the "Sunday Secret"

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