OFF-THE-POLE TRAINING
Stop guessing what to train outside your pole classes.
Pole Rage gives you short, targeted strength, flexibility and mobility workouts designed specifically for pole dancers so the training you do off the pole actually helps you progress on it.
✔ 150+ pole-specific workouts
✔ Strength, flexibility & mobility
✔ 20–30 minute sessions
✔ Beginner to advanced options
✔ Train at home or in the gym
✔ No pole needed
GET STRONGER FOR POLE
Off-the-pole training is strength, flexibility and mobility training performed without a pole to help develop the physical foundations needed for pole dancing.
Instead of only practising pole tricks, you can train areas such as your upper body, core, lower body, mobility and flexibility separately — then apply that strength when you’re back on the pole.
Pole Rage takes this one step further by creating workouts specifically around the demands of pole dancing and the pole goals you’re working towards.
What You Can Train
Inside the Cross-Training Membership
Everything you need to support your pole journey — strength, mobility, skill drills, and recovery, all in one place.
✔ 2 live Strength Training sessions each week
(30 minutes or less)
✔ 200+ on-demand workouts (Strength, flexibility, mobility and skills)
✔ New workouts added every week
✔ Train anywhere, anytime
✔ October live workout times
Mondays - 1:30-2pm UK Time
All other days – 12:30pm UK time
✔ Zoom links emailed every Sunday, the meeting invites adjust to your time-zone.
✔ Can’t make it live? You can catch up in 'Recently Added' section inside the workouts library within 24–72 hours
Start training with us
Why Off-the-Pole Strength Training Changes Everything
Most pole dancers try to get stronger by simply doing more pole.
But pole moves like choppers, inverts, Ayeshas and handsprings rely on specific strength foundations — core engagement, lat strength, shoulder stability, hip flexor strength that aren’t always built just by repeating the trick.
How Cross-Training Changes Your Pole Experience
Get into moves more easily
“This doesn’t feel impossible anymore.”
Feel prepared, not behind
“I know what to engage. I’m not just hoping for the best.”
Surprise yourself in class
“Wait… I can actually do this?”
Also used by Instructors & Studio Owners
As an instructor with a full-time job, it’s hard to find time to train for yourself. Training with AC has helped me maintain my strength, correct imbalances from teaching, and feel more confident in my classes. The workouts are hard but fun, easy to fit into a lunch break, and genuinely make a difference.
Instructor at FPS Fitness Studio
These workouts helped me maintain my strength while I couldn’t pole due to injury. They fit perfectly into my workday and are challenging enough to see real progress. Since returning to pole, I’m amazed at how much strength I’ve retained. I now recommend them to my students wanting to build strength for moves like chopper and shoulder mount.
Instructor at Pivot Pole Studio
Why This Training Works
This isn’t random workouts.
It’s pole strength with a structure, built on the Pole Rage® Pyramid.
You don’t start with the trick. You start with the foundation.
Cross-training builds the strength off the pole. Pole conditioning applies that strength to the move.
When you build strength first your tricks feel lighter and more consistent in the studio.
✔ Pole-Specific Strength — build the strength that powers your pole moves
✔ Beginner to Advanced — easier and harder options built into every workout
✔ Quick Workouts — 20–30 minute sessions, plus 3-minute boosters when you’re short on time
✔ No Pole Needed — train anywhere
Is Pole Rage Right for You?
Pole Rage® is for polers who are ready to train properly.
This is structured cross-training for pole — designed to build the real strength, control, and mobility your tricks require.
Whether you’re learning your first invert or working toward advanced moves, the workouts meet you where you are and grow with you.
💬 It’s especially for you if:
❌ Your progress has plateaued
❌ You feel strong in class… but unstable in tricks
❌ You’re picking up niggles or feeling inconsistent
❌ Gym workouts don’t translate to pole
❌ You want strength that actually transfers
If you’re ready to build foundations and treat pole like the sport it is — you’ll fit right in.
The Pole Rage® Formula
Pole strength with strategy.
Around 180 reps per workout — every exercise built with purpose to target the muscles your pole tricks need. Real structure. Real strength. Real results.
Quick, targeted warm-up
to activate the right muscles
4–5 focused exercises
10–12 reps each
Repeat for 3 rounds
build the strength the pole demands.
180+ reps per workout
The sweet spot for muscle development
How to use Pole Rage
Train 2–3 times per week (around 90 minutes total), choosing workouts that match your current pole goals.
Start with 1–2 goals, like your Chopper Invert and front splits so you stay focused and actually see results.
Use it alongside your pole classes
Pick workouts that target the muscles your tricks rely on
Prioritise recovery — progress happens when you rest
Stay consistent and you’ll start noticing real changes within 6–8 weeks.
See workouts
Stay Motivated With Live Sessions
Train with the crew. Stay consistent.
Live workouts run 2-3 times a week at 12:30pm (UK time). They’re designed to keep you accountable and supported.
You’ll laugh, lift, and sweat through these short workouts with people who get it.
What Equipment Do I Need?
Train Anytime, Anywhere — No Pole Required
You can filter workouts by time and equipment to suit your home or gym setup.
Click the images to see equipment recommendations.
Cross-Training Memberships
Short, targeted cross-training designed to power your pole moves. Cancel anytime.