This episode serves as a mini crash course for implementing cardio training as a pole and dance athlete. I'll be answering your questions like:
"Does choreo count as cardio" Sneak peek: No it doesn't listen to find out why!
"How long should I do cardio for?"
"Do I need to count my steps?"
"What's a safe max heart rate for me?"

All this and more in the episode!

Mentioned in this episode:
Level Up Strength and Flexibility Program
The Training Club
Training Audits
Dancer Durability Series enrolling November 29th!

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If you've ever uttered the phrase "I just need to get back to training how I was pre-pandemic" or if there's a certain era of training that you have in your head as your "peak self" that you wanna get back to... this ep is for you.

I'll divulge some of the sport science and psychology techniques I use with clients to help them move forward, and give you some adjustments to make in your approach to training.

Mentioned in this episode:
CSAW microgrant fundraiser
Level Up

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In this episode, I'm going to give you a behind the scenes look at some of the juicy conversations I've been having with Intensive clients. 

We'll take a look at:

-Understanding how hip rotation effects your hamstring positioning (and why your outside hamstring gives your issues in reiko split).
-Psoas biased stretches vs rectus femoris bias stretches to target different parts of the hip flexor complex.
-Commonly overlooked training concepts that majorly help compression.

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I've seen (and done myself) a lot of mistakes that could have been avoided on comp day. This episode serves as a resource for your questions like:
"What should I eat before performing?"
"What should my warm up look like"
"What should my crosstraining look like?"

All this and more in the ep!

Mentioned in this episode:
The Training Club
Advanced Flexibility Training Workshop

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Heads up... Advanced flexibility training is not referring to you being at a certain level of flexibility, or the ability to do a certain skill.

In this episode, we'll talk advanced flexibility CONCEPTS. So whether you need 3 blocks under your hands in a split, or you’re in a 3 block oversplits… this is for you if you need resources in progressing your flexibility training beyond basic stretch technique and anatomy, stretching frequently, and working to close your active/passive gap.

So what is advanced flexibility training?

Advanced flexibility training answers the question of "where do we go from here?" How do we progress basic stuff to get even bendier? What other qualities of movement can we add to your range of flexibility?

All that (and a little crash course in bendy basics) in this episode.

Mentioned in this episode:
Sign up for Advanced Flexibility Training
Free CARs Follow Along Video
Join the Training Club
Newsletter Sign up

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You've probably heard the cue "scaps down and back". In this episode, I'll overview what is useful from this cue and what you can throw in the garbage. The position of your scaps and shoulders depends on many factors such as what move you're performing, your apparatus, and other intensity factors.

Intensive Details
Free Solid Scaps Mini Program
Episode: How I Train Clients in the Intensive

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Did you know that there's more than just the binary "square split" and "open split"? There's actually a whole spectrum of ways to train square and open splits, depending on your body, goals, and intentions.

In this episode I'll talk you through all the split variations, and the reasoning behind them, so you can make more informed choices on what type of split will benefit you the most.

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Get on the Interest List for The Intensive

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If you often fall out of your Pleasers, skates, or leg scales, this episode is for you. I'll be covering the idea of balance as a skill, and the approach you can take to train that skill (it's easier than you think). Our ankle strength and mobility is a huge dial mover for helping us recalibrate towards our center of mass when something (usually gravity) pulls us out of it. Listen for an overview of my technique for creating more options for ankle positions, and adding strength there.

Click here for more information on THE TRAINING CLUB

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Your warm up strategy is going to vary depending on the goal of the session. Learn protocol for warm ups and session structure for flexibility, strength, and skills sessions; as well as how to make the most out of your warm up time and avoid turning it into unnecessary training junk.

Check out The Training Club
Borrow my Daily Mobility Practice

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The concept of seasonality is simple, and I like to keep it that way when designing training programs for my clients. Here I'll be uncovering some concepts you can implement in your own training, and start reaping the benefits of a seasonally influenced training protocol.

And no I don't mean "do this in the spring and this in the winter". It's about creating a sense of undulation and shift of focus in your training, so you're not doing everything all at once.

Get in on this!

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