Most Effective Way to Learn Pole Tricks with Henri Hänninen

In this week's episode, we are joined by Circus Flex & Strength Coach Henri Hänninen as we dive into a multitude of interesting topics. We discuss avenues such as learning, motivation, pleasure, training flexibility, why skill training is not strength training, periodization, how the brain is impacted through minimal and maximal strength training, and Motor learning through the keys of agency, motivation, and variability of practice.

You can find more of Henri Hänninen on Instagram @henri.sportsciencenerd

Check out our Artformance and join the list to learn about upcoming seminars! https://linktr.ee/artformance

The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com

Transcript

00:00 hey pole dancer welcome to the evidence-based poll podcast my name is Rosie boa I'm a pole dancer poll teacher

00:06 and personal trainer and I've started this podcast so that we can learn together talk with the experts read the

00:12 research and feel better on and off the poll so if that sounds like something you're interested in doing let's go

00:18 welcome to the evidence-based polled podcast and I am here today with someone

00:25 I don't know I guess folks might know you from Instagram I don't know that there's a whole lot of overlap which makes you the perfect guest Henry

00:32 hanaden who is a Finnish your parkour coach you're a circus teacher your

00:38 strength conditioning coach but the reason I wanted to have you on is that you're also a big nerd likewise and

00:45 particularly interested in flexibility and we mentioned maybe talking about a

00:50 little bit about periodization you know skill acquisition motor learning so a lot of things that I think a lot about

00:56 and I know I know pole dancers y'all have questions about so just coming into it would you like to

01:03 give us a little bit more about your background how you got into movement what your day-to-day is like I don't

01:08 know do you have any experience with Paul because I think I think Finnish Paul I don't like a media like unique

01:14 if any of y'all don't know una k ay she's one of the grapes really really fabulous yeah have you have you done

01:21 pole I've done a little bit but I haven't ever trained it consistently but

01:28 I've done I've done it also on stage a few times for a short performance thing where it's mostly contemporary dance and

01:35 then some pole tricks just because I can you know Phoenix quite nicely by just

01:41 having an aerialist background but I've never really trained it consistently but

01:46 I have quite many strength and conditioning clients who are either

01:52 recreational or artists or athletes or then competitors who are competing in

02:00 either the sporty version or the rrc version whichever you know so definitely

02:07 familiar with the demands of the apparatus let's put it that way but yeah my own movement background started in my

02:15 20s because as a kid I mostly played video games and as a teenager I played

02:21 electric guitar and then with that super

02:27 impressive background I during my first University year I found a random parkour

02:33 course and then that kind of completely blew my mind and Drew me in and then I

02:41 really got into all kinds of movement parkour was the first thing and since I

02:47 didn't have any kind of background in any kind of movement practice I wasn't

02:53 really active as a kid I felt like I don't have the kind of Head Start that

02:59 you know people who kind of grow into it app so I need to be very smart about how

03:08 I train and so I started to look up information on how to train in a way

03:14 that brings me fast results I was a dumb young adults who wanted

03:20 fast results and then that at that time I was a chemistry student and that kind

03:28 of Drew me into different internet forums and other you know as credible

03:33 sources and then a few years after that I found out that there's a thing called

03:40 biology or physical activity that you can study in the university and then I I

03:45 was like that's the place to get info and so I got into sports science

03:51 basically because of well initially it was because of because I wanted to know

03:57 how I could train but then it quickly turned into how I could also help others

04:03 train or how and how I would coach but yeah parkour was the first thing and the

04:08 thing that got but to reach soon after that I also found aerial silks and then

04:15 some different floor Acro things and then it kind of expanded from there and

04:21 of all the things I have done basically parkour and Ariel silks and do a smaller

04:27 extent aerial rope are the ones that I have done professionally in a sense that

04:32 I have you know paid my rent by performing with them or in them and then

04:40 I talk or and Aerials and other Acro disciplines for some years but yeah I

04:47 got into movement quite late relatively late and now it's like maybe 13 years

04:55 into that Journey I'd say that's very relatable especially to me I was also a

05:01 nerdy kid I did not want to do physical things like I'd go to the library during recess instead of you know running

05:07 around and playing because I just I didn't want to do that so yeah and I I also came to to Paul as an adult I think

05:13 most people do yeah and then sort of went out to Paul from other things but I'm I'm predominantly a pole dancer as a

05:20 mover and exclusively a poll coach I really only do do the one thing and personal training but let's start we

05:27 tasted this and I think it's going to be the thing that pole dancers are going to be most intrigued by let's talk a little

05:33 bit about flexibility because my students will be sick of hearing this we've only sort of recently on the

05:41 research side of things gotten a good understanding of like the the mechanics of what makes flexibility changes happen

05:47 and obviously that's something in pull that a lot of movements require an extreme range of flexibility when compared to you know just sort of the

05:53 general population and a lot of the adaptations are in the nervous system even though also you do want strength so

06:01 do you want to start by talking about just what are some really common misconceptions you run into that people

06:07 have about flexibility and specifically flexibility training yeah there are I think one of the most

06:16 common is conception around what is the

06:21 foundational thing and what is the thing that applies the foundational thing as

06:28 in people often think or at least before they have to well I don't know if it's

06:35 the case anymore but I run quite a lot into the notion that you need to have

06:41 the kind of passive range of motion for the drawing before you can do something

06:47 more active with it and this is one of the most common things and that's why

06:53 misleading because flexibility doesn't really work like that it's it's uh yeah

07:00 it's a weird complex phenomenon that is affected by so many different things

07:06 like one and with that comes the all the

07:12 I should probably stretch more and then the kind of influence that that has on

07:18 how people train and how how how they

07:24 feel guilty for neglecting some parts of training and how they kind of interpret

07:30 how the body is supposed to feel in different movements yeah that's probably

07:38 the most I think folks with a dance background here in the US will definitely have been told like oh you

07:45 should stretch while you're watching TV and just like sit in your splits for 30 minutes a day and that's how you're

07:50 gonna get you know a beautiful leap or like in pull you know if you just sit in your splits you'll get a flat Jade which

07:56 is just unfortunately not the case yeah not the case and another misconception

08:02 or a series of misconceptions also has to do with the misleading appearances

08:08 similar might have totally different like patterns of activation or ways of

08:14 loading in terms of different structures within the body so like splits on the

08:20 floor versus a leap where you need to jump and do it fast versus something

08:26 where you have to lift them open versus you know Russian split isn't the same as the split on the floor although it kinda

08:33 looks similar so that's why um but that's also kind of related to

08:40 the first one where you know when you combine these two it kind of does weird

08:46 things for how people view training or what kind of decisions they do regarding

08:53 flexibility training so I think I think that

09:01 people to talk about in the pull space which is that just passive stretching is not depending on what your specific goals

09:08 are just passive stretching is not necessarily going to help you achieve them they're certainly pull movements

09:14 where you do just need a passive range to get into them and those I'm trying to come up with a really good example here

09:20 of one of those hold please I'm going through the Rolodex yeah I think there are quite

09:27 many where like for example the the different front split variations where

09:33 it's quite passive for the front leg and then a little bit of a little bit active

09:39 for the back leg but not too much yeah I'm thinking like splits up the Pole right because you're you're pulling your

09:46 body and your leg just has to be there and give you the space to move but we sort of mentioned that like that's going

09:51 to be different from Russian splits Jade split something where you are moving yourself into that position and not just

09:56 you know using the resistance of the pole to give you a point to move against change something something

10:03 so that's definitely something that I think is becoming there's more awareness of in Paul as I just passive stretching

10:09 is not necessarily going to help you achieve all of your movement goals depending on what they are specifically but you know having worked with full

10:15 artists are there any common patterns you see of not necessarily mistakes but

10:22 training practices that are not very efficient or a good use of time let's put it that way

10:27 [Music] well in terms of Mobility training well there are two

10:35 things where I I think I'm gonna put this in two broad categories one is

10:42 different things regarding flexibility training and then one is confusing or

10:49 combining strength work with skill work or trying to get stronger by skill work

10:55 those are the two different things and the flexibility training I see this how

11:02 should I call it because people are different in terms of what comes easily for them and for some it's super easy to

11:11 relax in wider ranges and the kind of passive flexibility comes quite easily

11:17 for them and then all the different stretch stretching things that are aimed

11:24 at that feel super easy and light for those people and because this is kind of

11:32 a flexibility this is a sport that uses flexibility a lot those people and to be

11:39 you know for some reason many coaches tend to be this type of people and then

11:46 if you're in a group and you are not one of these people they might yeah they

11:53 might have a hard time understanding that it's totally different or you know

11:59 someone for whom for example the kind of relaxed flexibility doesn't come that easily but with a weird rabbit hole that

12:06 goes into different types of mobility and you know where the actual foundational aspects and what how you

12:13 should think about it but I think it's yeah the kind of selection or

12:18 survivorship bias that you know kinda creates a situation where the people who

12:26 tend to be the ones who make their living out of this tend to be you know

12:32 more often the ones for whom certain types of flexibility training comes

12:38 easily and it's not relatable from most people this was a confusing way of saying it but

12:45 yeah no I think I think that makes sense and I'm certainly I don't think either I wasn't the first person to observe this

12:51 and I know for a fact or not that Paul in particular tends to really attract hypermobile folks because you know it

12:59 can be easier to get into a position whether or not that's you know great for your long-term longevity as a mover

13:05 getting into a position a specific way you know depends depends on your training yeah but yeah sure only so one

13:12 of the sports or Arts where you know for example my case of ehlers-danlos

13:19 syndrome might be quite beneficial for some performance aspects but yeah

13:25 whatever this is a weird Rabbit Hole let's not go into this one today for now

13:31 the skill training as strength training I yeah beautiful of mine yeah because

13:38 this is the kind of should I get stronger four pole or bipole and

13:46 recreational Hobbies who just does something a couple of times a week yeah

13:52 sure you can get strong by doing the scale stuff it's probably good yeah

13:57 don't worry too much about it but if and when you get to higher level there comes

14:05 a point where you kind of wanna build a situation where you are strong enough

14:12 make the skill thing slight to you so because I think many listeners have the

14:20 experience that if some trick or skill is currently at your absolute maximal

14:26 strength level then you can try it like two times in a session and then it's

14:31 kinda over and then you know see you in a couple of days let's try it again then

14:36 and then you can get two actual trials and then it's over again and then if

14:43 it's at Your maximal Capacity then it's also a bit more risky than if it was you

14:52 know light and easy for you and the kind of adaptations that strength work does

14:59 versus skill work even in the neural level they are kinda different and and

15:06 skill training or Improvement in different many different things happen in the nervous system and the spine

15:13 adapts as well and the Brain but if I simplify it way too much most meaningful

15:19 changes happen at the reorganization of different maps and patterns at the

15:26 sensory and motor cortex so you get new patterns and new Pathways there and the

15:35 map kind of calibrates itself on what is possible and what is easy and how to

15:40 organize different movements and that kind of change is in part driven by you

15:48 know complexity and kind of cognitive difficulty and variation and Reps

15:55 without repetition and and always trying to do something new or changing it a bit

16:02 or doing it in different circumstances or combining it in a different new way that's easier and safer to do if the

16:10 thing isn't too heavy for you and then if we go to the maximal strength part

16:16 there are many different muscular adaptations and then adaptations with

16:22 the connective tissue and the extracellular Matrix but also the neural changes of maximal strength training

16:30 include elements of e-learning or the same kind of reorganization of the maps

16:36 but there's a different thing that the most meaningful thing that comes with

16:43 maximal strength training is that the basically the level of a basal ganglia

16:50 or brain stem there are these kind of inhibitory structures that limit your

16:57 Force production in order to keep all the movements safer and maximal strength

17:05 training mostly Alters that level so skill training the top part of the brain

17:12 in the surface structure strength training the lower part and one key

17:18 difference is that the changes that maximal strength work does are driven by

17:26 intensity and heavy effort and it's very difficult and of counterproductive

17:35 to try to combine the kind of complexity and variation with the kind of high

17:41 intensity and effort because things need to be simple and safe enough that you can repeat them with high enough

17:48 intensity and kind of push the boundaries there by going heavier and

17:53 harder whereas I think you see the difference and so if

17:59 if you're at all serious about getting better in whatever sport you choose all

18:06 dancing it might be a good idea to organize your strength training in a in a way that that's separate from the

18:14 skill work and that the goal is to become so strong that your skill work is

18:21 not strength work for you that my conditioning classes and my pull

18:26 classes are separate for a very good reason I like to think of it as sort of you know you have your capacity for a

18:33 specific movement right which you know just like this is your physical you know mental

18:39 strength flexibility capacity to do a specific thing and then you have a specific movement and sort of the the range of how you can do it right if

18:47 you're just if your capacity overlaps just a little bit with like the tiny bottom edge of the most regressive after

18:53 the movement again like you said you can do like maybe one or two but particularly for folks who are really

18:59 interested in the dance aspect and making things look easy and playing with them and having that variability of

19:04 practice that you mentioned then you want to focus on movements that are well within you know your envelope of

19:10 capacity and that even if you're doing the hardest version of it you are still going to be able to you know execute it

19:17 successfully multiple times you know with different sort of perturbations thrown in there right and particularly

19:22 you know for people who are thinking about performing you go up the poll is slippery if you're like I put in a trick

19:28 and I can only do you know if the win's right and the moon's aligned and now the Pole's a little bit slippery it's just

19:34 not happening but if you're like I'm doing the trick that I could do first thing in the morning right after I roll out of bed because a warm-up probably

19:41 it'll be fine even though that situation has changed so I think it's really healthy way to think about training for

19:48 pull and also I mean I teach online I can't hold people's butts I cannot give you a spot I don't want you doing

19:54 something that you have a high probability of feeling at I would like you to train your pull stuff well within

19:60 that envelope of just like visible capacity and then you know push the push the strength training to later yeah and

20:06 of course you know different types of learning so you'd also want rest in between them as well ideally yep

20:12 everything becomes so much easier and more fun when it's at least for most

20:18 people it's easier and more fun more enjoyable and more fun to do things that

20:23 are light and you can actually play around with them yeah plus you're gonna

20:28 be more successful and I have certainly you know had trainings fans or worked

20:35 with particular trainers I was like everything you asked me to do I just can't do I feel horrible and I don't

20:41 have a good time and I don't want to come back and usually it's just like there's a level mismatch or capacity mismatch or just like such a level of

20:49 physical difference I have very very short arms so sometimes people will be like everything we're doing today is

20:54 very easy for me a person with long arms so like I physically can't I don't read so it's gonna be we sort of like hinted

21:01 at it a little bit you know so separating your training you know and again if you're I would say if you're

21:07 doing poll a couple times a week let's say three plus maybe maybe one of those becomes a strength and conditioning okay

21:14 training maybe if you're interested you should do your cross training but I know

21:19 another thing that you have done a lot of work on and very knowledgeable about is periodization so do you want to talk

21:24 a little bit about what is that and then specifically thinking about you know aerialist sort of more artistic athletes

21:32 what are some things that we should think about yeah as a term I think

21:38 periodization or periodizing your training as a concept if it's unfamiliar

21:44 to some listeners the main point is that periodization deals in longer timelines

21:50 and it kind of outlines how training is organized in a month by month basis or

21:57 on a yearly basis and then programming is the term that's used for all the kind

22:04 of daily stuff regarding exercise selection and the Order of exercises or

22:10 the organization within a training week so what kind of training sessions and what do they include but periodization

22:17 is when you and the main headlines and some subtitles to your months and

22:24 organize your training in a more long-term fashion and there are very

22:31 many different aerialization models and and also countless programming schemes

22:38 that go with them and most of them I think also the one that I gravitate

22:45 towards most often kinda uses the kind of logic where it builds from General to

22:54 specific and from the kind of foundational very general attributes and skills to

23:03 the more specific sport specific or art specific stuff so in essence the point is to kind

23:11 of first widen the foundation and kind of solidify it and then start to sharpen

23:18 the peak above it and then go back to widening the foundation and then again to sharpening the peak so it's kind of

23:25 like a cyclical process that covers longer timelines because

23:32 long-term progress isn't really about what happens within a single training

23:37 session because it's just it's a similar and stimulus to your body it's you

23:43 communicating what you'd like your body to do and then your body remembers it for a couple of days and initiates some

23:50 processes and stuff like that then it's kind of over so the training session itself matters or a bit but way more

23:59 influential is how the next training week will differ from this week or how the next month will differ from this

24:06 month or other next year will be different from this year so

24:11 periodization kinda takes the bigger picture and yeah and I am I put that up

24:18 because I think for Paul's students they have more control over like okay I'm gonna take a series here A series there

24:24 and yeah I've got this performance coming up and that's something you can control a little bit more than like specifically what you do in class

24:29 although hopefully you know if you're taking classes your instructor has thought about this and that's part of

24:35 their uh calculus and something that you mentioned is I guess sort of dovetails was something that I think about is like

24:41 not every skill training session is going to feel amazing right there's going to be some degree of failure and I

24:47 like to think you know about a third you should be like yeah I had a great time

24:53 and about a third you'll be like I tried a lot of stuff and it didn't happen today but I I hope most people have had

25:02 this experience where like you're training a new Paul trick it doesn't happen it doesn't happen it doesn't happen you move away from it for a

25:07 little bit and then one day just shows up you just like get on the apparatus and Bop it's there in your body the

25:12 learning has happened it's been Incorporated maybe you built Your Capacity so that it's you know available to you physically and and it's a great

25:20 feeling but it does mean that you have to go through those sessions they're like a little bit Struggle Bus and also

25:25 it's funny because some some learning methods regarding skill acquisition work

25:31 in a way that it doesn't really show very rapid within session success body

25:40 brings faster and more durable more permanent results between the sessions

25:46 and these kind of include the kind of well the repetition without repetition so constantly varying the thing and kind

25:54 of giving your your body a new puzzle to solve instead of offering it uh already

26:00 solution for the thing and kind of just going through the correct pattern over

26:06 and over again so you kind of change it also another thing you could incorporate

26:11 in this is the kind of random order practice where where we're kind of

26:17 always training a few things in the same session and you can organize them in a very blocked order where you first focus

26:24 on one thing and then move on to the next one and then to the next one versus a random order where you try one thing

26:31 for a while and then go to the second one and then go back to the one thing and then do the third thing and then

26:37 back to the first and then the second and kind of randomly varying them and

26:42 both of these Solutions the high amount of variation or the confusing within

26:50 session structure that has you initiate the learning process over and over again instead of progressing in it both of

26:58 these can feel very frustrating and they don't yield that rate results within the

27:04 session but when you look at all kinds of retention tests or how you're doing a

27:11 couple of days from now or how how well do you remember the thing a couple of weeks from now these kind of random

27:19 order confounding factors have made the learning

27:25 way more effective and the permanent way

27:30 more permanent in a way so it's you know more effective you get to a higher level

27:35 but also the results are more permanent but this is very counter-intuitive and

27:43 weird and one way to one way to kind of describe how it works and why it works

27:50 this way is that I think I already kind of said this if you give your body or

27:56 your nervous system uh weird puzzle to solve then it will keep working on the

28:02 puzzle even after you stop working on it versus if you just give it a movement

28:08 pattern without anything to solve a ready movement thing that you

28:13 brainlessly go through over and over again then the process when you stop

28:19 doing it so it's not about the amount of repetition but not really a factor it's

28:26 the it's the process of trying to do something new I'm saying this with

28:33 kindness in my heart and I want everyone to know this but a well-designed program

28:39 to help you learn as efficiently as possible is going to be like the opposite of ballet class it's like the worst way that you can

28:46 organize it for for more learning principles that is true and then for all the cultures out there and yeah so if

28:54 you are doing weekly classes where people keep showing up then do include

29:01 this confounding factors and run model practice and lots of variation and then

29:07 if you are keeping one workshop at a random weekend where you never see the people again and you need to give them

29:13 some experience of you know improving within that thing as much as possible then avoid peace just do the block order

29:21 thing and and just give them some repetition and then they feel like they improve a lot but that's not you know

29:28 probably keeps keeps them moving so you know all of these have their uses and

29:34 and yeah yeah my students will will know that my poll classes are organized on a

29:39 monthly basis and [Music] actually do the same movements every

29:45 month every week we do different movements in a different order right and play with them in different ways and a

29:51 big part of that is I want you to be able to do stuff in freestyle and just have it arrive when you need it and for

29:57 that in particular you really gotta have the the motors need to be learned all

30:02 the way gotta be in the body yes it's also a very fun example of how it goes

30:09 against everything that we know to support learning like you know having a sense of agency

30:18 and having some control over what happens within the session that has

30:24 demons demonstrably been that accelerates and supports learning even

30:31 if the choices that you are allowed to make are kind of superficial and don't

30:36 really affect anything like you know in which order do you do these exercises that I have you know prescribed for you

30:44 or or what which poll do you choose or what I think there are many examples

30:52 where where this has been started in a lab setting it's like usually throwing

30:57 something accurately and if you get to choose what color of ball you'd throw

31:04 you are more accurate versus if it's just given to you but yeah and then also

31:10 also the kind of definition of failure here or are allowing you are or you know

31:19 different variations or different outcomes this has also been shown that if you kind of broaden the definition of

31:26 failure in a in an accuracy setting or you know stuff like that this would kind

31:33 of mean like broadening the goal in a

31:38 very concrete way or or stuff like that this actually has been shown to lead to

31:46 higher level and greater accuracy than you know keeping a very strict very

31:53 narrow definition of success and treating everything else as a failure so

31:58 demanding Perfection does not lead to Perfection it's the opposite allowing

32:05 for variation leads to higher level and this is also yeah one example where

32:13 balance eyeglass is a great great opposite text you don't get to choose a lot and

32:19 there's the only one correct way and nothing else is I don't know maybe

32:25 ballet has changed I doubt it but possibly possibly and then thinking about it in the full space you know what

32:32 it what provides you as a mover more agency than freestyle dance and you know for my freestyle classes I let students

32:39 pick the songs right and I think you know certainly as a student I know like if I get to pick the song and like do what I want I have a great time and also

32:46 I am way more technically proficient right like the the highest level of

32:51 technical profanity I've ever achieved in Paul has been freestyling to a song that I picked in uh you know social

32:58 environment where I felt very supported so an anecdote in this evidence-based podcast but I've also noticed that very

33:05 much so in my my students as well yeah and if we nerd around a little bit

33:12 about why this is the role of motivation and and when I say motivation I mean the

33:19 kind of emergent property that is best described by you know self-determining

33:26 self-determination Theory and stuff like that so the motivation is something that

33:31 emerges from the circumstances and the things that help it emerge have to do

33:37 with the sense of agency sense of safety sense of accomplishment or the sense of

33:43 moving into the right direction and but the nerdy part has to do with how

33:49 dopamine affects quite a lot of things and it has motivation has both direct

33:57 and indirect effect into supporting learning or getting results and the

34:05 indirect obvious thing is that if you're more motivated to do something you are

34:10 more likely to do it and it's easier to get better at something you are doing

34:16 than something you are avoiding for reasons of it not being motivating but

34:23 then the direct effect is that because of structures or Pathways in the

34:30 dopaminatory circuits of basal ganglia work if you are motivated it essentially

34:36 changes the chemical circumstances within your nervous system in a way that

34:42 the skill training that you do while you are motivated does more changes it

34:50 actually increases the kind of plasticity and it you know makes it

34:55 easier to make those changes that make skill training happen and that make it

35:02 permanent and then so yeah if you're motivated and if you like what you are

35:07 do doing you are actually improving more than if you're just grinding through

35:13 something you don't like and this is this is both encouraging and also a

35:20 little bit depressing because if you are totally unmotivated in something you

35:27 probably don't see that much gains from it it's not that you don't see any and

35:33 and usually if you get some Proficiency in something you used to hate you might

35:39 start to like it and it's for many things it might be worth trying to see

35:45 if that happens but if it doesn't then you know might not be your thing or

35:51 whatever but yeah motivation means a lot yeah and

35:57 it can definitely be a catch-22 this is something that we've actually been talking about recently quite a bit in my

36:02 studio like sometimes we just don't want to do the thing and we're going to talk about it in the context of not wanting

36:07 to go train but then once you're actually training you're like yay for Activation I'm having a fun time here

36:13 and I think you know especially for recreational Bowlers if there's something and you you've tried it for a while and you've given it the old

36:19 College try and you're like I hate wearing heels you don't gotta wear heels you're an adult you can just say no but

36:27 if you if you do enjoy it and you want to keep working on it also something you mentioned about you know motivation and

36:33 enjoyment being linked with skill learning but I think I don't know particularly in American culture we can

36:40 be very I don't know puritanical and against the idea that people should have

36:46 fun and that pleasure is important in any capacity and it is it's really important just to you enjoying being a

36:51 human being but also it really affects how your body reacts to new situations

36:56 and you know effects mode you're learning and I don't know I think it can be very easy to never learn about or to

37:05 forget about particularly in my cultural context I don't know if it's the same for you but certainly something if the

37:11 space is full of all these grinds that influencers and hard to remember that yeah

37:19 yeah the the hashtag every damn day hashtag please don't train every day

37:28 please don't train every day especially you know if this is your hobby you've got to take rest days you've got to take

37:34 breaks yeah it's more safe and it also makes you progress even more because the

37:42 time between the training sessions is when all the most meaningful adaptations

37:48 occur even the neural stuff but especially all the muscular stuff or the

37:55 stuff regarding connective tissue yeah take take breaks they're not optional I

38:01 mean if you treat them as optional they will quickly become mandatory yeah and it's good to going back to periodization

38:08 or planning you know bigger picture it's good to have a couple of rest days a

38:15 week and then a lighter week in each month and it wouldn't be a bad idea to

38:22 have a lighter month once each year or stuff like that and in terms of those it's really good

38:31 to patients or the lighter days or the lighter weeks and try to be proactive

38:37 with them so that you are you know taking it easy a little bit before you

38:43 would actually have to back off do it before it becomes necessary and

38:49 then you can just keep going consistently and you know my students know this but this is this

38:56 month August is actually our deload month for the studio usually we have the every fourth week is a deload week and

39:02 our show is next month because I want everyone to be rested and then be able to get into the stuff for the shelf so

39:08 we are coming up on time and I know you are a busy person and I don't want to keep you too long but

39:14 but if folks wanted to work with you or you know hear more from you I know you do a lot of finish language stuff we

39:19 also have an English language stuff I guess some of my listeners may be Finnish speakers in which case they have

39:25 more options but how could people work for you work with you what other things

39:31 do you have going on is there anything you'd like to plug bad transition but you know what I mean well I'm in the

39:38 process of getting more stuff in English out there but yeah as soon as that goes

39:47 forward you can find information at least in my Instagram so and then with a

39:55 couple of colleagues I'm also doing stuff under the r tournaments which is

40:02 it started out as a circus 2.0 type of thing where we try to

40:08 update the practices around circus stuff but it kind of broadened into other

40:14 things but that's also yeah we are planning on doing seminars in English

40:21 with that as well but whenever stuff comes out my Instagram will let you know

40:27 definitely and I'll be links below and also if you're watching this answer I guess you wouldn't be watching this part

40:33 on Instagram but also check my most recent Instagram post when this comes out like as well yeah so those will

40:39 those will be very exciting keep an eye out for the seminars and follow on Instagram I think we're gonna wrap up

40:44 the episode here thank you so much for joining Henry I think we had a wonderful conversation lots of you know sign posts

40:51 pointing off in the direction of more areas of research for folks who are listening so I'll I'll try and sort of

40:57 put an outline in the description for like here's some of the things we mentioned that you can go learn more about and perhaps we will discuss and go

41:04 to detail in future podcast episodes but thank you so much for joining me a wonderful conversation and thank you to

41:10 you for listening I appreciate it and I will talk to you soon bye yes thank you

41:16 bye thanks so much for joining me today pole dancer this podcast is a production of slink through strength the inclusive

41:23 evidence-based online poll studio so if you're looking for a place to train either off pull conditioning and

41:29 flexibility or learning pole tricks and refining your poll movement you can find us online at slinkthroughstrength.com