So, for several weeks now I have been doing lots and lots of Pole Ups, Pole Crunches, practicing dead-lifting my legs in a "V" off the floor and in the meantime finally got my Crucifix and am working on my Thigh Rest now.I also do a move from one of Lucy Misch's DVDs the "Hang Tough" where you do a sort of half climb but use it as a type of 'pole up'; I rest one leg on the pole as if starting to climb, grasp the pole with both hands and pull myself up and let myself back down with control. I do this over and and over until I feel like my arms are going to fall off. The results? Feeling stronger and developing some amazing biceps.
I've been doing tons of pole crunches and tucks in order for me to develop my core enough to be able to tuck up into an invert. I currently step into my inverts and want to be able to eventually dead-lift into an invert (at least as an option). My current goal is to be able to get my hips to tilt up so I can get my leg up on the pole and go into an invert without having to step into it.
My workouts have also helped to increase my stamina and muscular endurance. I went from only being able to pole for about 20 minutes to now over an hour, a big increase for me. My training schedule has only been two days a week, usually Tuesday and Thursday nights and have been doing yoga on Monday and Wednesday nights.
If you are just starting out, or frustrated because you haven't been able to get into invert or do a smooth climb, keep on working out. Keep building that strength up, on and off the pole. I wrote an article about building more strength off of the pole that includes ideas for cross-training. Check it out here.
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