Pole Conditioning, off-the-pole strength workouts
and simple training tools—all in one place.
30-Day Starter Programme • £9.99 • No Subscription
Try Pole Rage for £9.99
12 Workouts
Everything inside the Starter Programme has been carefully selected to help you build the strength, improve your technique and train with purpose.
Learn the 4 stages of a chopper invert
Discover which muscles need the most work
Complete your Chopper Assessment
Targeted Pole Conditioning workouts
Off-the-pole strength workouts
Build your own weekly training plan
Record your Chopper Day 1 + Day 30
Video comparison
Celebrate tour progress
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
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?”
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
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.