Off stage: The cross training for performing arts podcast

with Britta Paulin

This podcast is your ultimate resource for all things strength and flexibility crosstraining for performing artists. Whether you’re a dancer, aerial performer, pole artist, figure skater, gymnast, or a coach in the industry who wants to learn more about cross training and conditioning for movement arts, you'‘ll feel confident with the training decisions you make outside the studio, and get the results you want to see on stage.

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

EP#29: Competition training and Prep

EP#28: What is advanced flexibility training?

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:
Free CARs Follow Along Video

Join the Training Club
Newsletter Sign up (be the first to know when enrollment opens for the Advanced Flexibility Training Workshop!)

EP#27: Shoulders down and back? Biomechanics and cues

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

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.

Mentioned in this episode:
Join The Training Club
Get on the Interest List for The Intensive

EP#26: Training open and square splits

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

EP#24: Warm ups and session structure

EP#23: Seasonality and off seasons for performing artists

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.

EP#22: ALL THINGS GLUTE STRENGTH TRAINING

You've heard it before "every day is glute day"...

Great catchphrase but what type of glute strength training are you talking about? We KNOW that performing artists need strong glutes and stable hips, but there are actually a lot of different types of strength and stability. The more specific we can get with our glute strength training, the more likely we are to see results in our art.

EP#21: STRATEGY AND SYSTEMS FOR A TARGETED TRAINING PROGRAM

People talk all the time about the "quest for the most balanced training program". Spoiler alert, it doesn't exist! Your program should be targeted towards your goals, and that may mean pouring less energy into certain things, and more into others.

Listen to this episode to get a backstage look at my thought process for creating crosstraining programs for different types of athletic artists with different types of goals.

At the end of this episode, you'll leave with a clearer understanding of "what the fuck should I care about, and what can I leave" when it comes to creating a program.

INTENSIVE INTEREST LIST

EP#20: using sports psychology in movement arts

If you've ever wondered what it's like to be a strength & flexibility coach with two psychology degrees, welcome to my brain. In this episode, I'll reveal tips and techniques you can use to level up your training and performance, as well as exclusive insight to the questions I use to "get to the bottom of it" when performing artists are working through roadblocks. It's not what you think.

Intensive Interest List
Lines to Die For Series

EP#19: Answering your questions from the internet; pancake mobility, blending your disciplines, and more

Y'all always have so many good questions, I had to do an episode adding some more color than I'm able to over Instagram. 

In this particular episode, I'll be answering these 4 questions:

  • What do you look for in a coach?

  • I can't arch my pelvis to get deeper in my pancake, what gives?

  • You said deadlifts train hip internal rotation, how does that work?

  • How can I train multiple disciplines or sports without getting overwhelmed?

Mentioned in this episode:
FREE Lines to Die for workshop
Hip Internal Rotation post on IG
Intensive Interest List

EP#18: All things recovery, HRV, massages, and more

There's a ton of conflicting advice out there regarding what's the "best" way for performing artists to recover. Let me clear some things up for you as I discuss HRV tracking, massage, ice baths, stress management, and how to decide which of these tactics is actually gonna freaking help you.

After listening to this episode, you'll have a more informed idea of the role recovery plays in your training plan as a whole.

Mentioned in this episode:
Intensive Interest List

EP#17: Lifting and training guidance for hypermobile performing artists

In this episode, I'll be opening up my special "hypermobile human" toolbox, and there are tools and concepts a plenty for the taking. Including, but not limited to: considerations for staying safe while lifting, training stability and proprioception, assessing fatigue level, and injury mitigation.

All this, and a ton of nerdy info on what's actually going on in the muscle fibers when we implement these concepts in hypermobile humans.

Download a Level Up Program
Get on the Interest List for The Intensive
Starting Strength Success Package

EP#16: WHAT IS A GOOD GOAL FOR YOU?

It's time for another cliché New Years goals podcast episode. JK, this is not that.

Allow me to walk you through my 3 methods of goal setting, considering your strengths, the nature of your goal, some sports psychology, and the unique concerns performing artists face when setting goals. All leading us to answer your question "Is this a good goal for me?"

Even if you're NOT setting New Years goals or resolutions, this ep can be helpful for aiding your students and clients in setting motivating goals for themselves.

Mentioned in this episode:
Jen Hosler's New Years Podcast Episode: 10 Reminders for Channeling New Years Energy
Episode #10 of Off Stage: How I train clients in the Intensive
Waitlist for Starting Strength Success Package (Beginner program!)

Interested in hosting a workshop?
DM me at @its.britta or email me at britta@athleticartsbybritta.com

Book a 1-1 Advisory Meeting with me

EP#15: New crosstraining concepts I started implementing in 2023

I sifted through all the courses and mentorship conversations I had this year, and chopped it up into little digestible knowledge nuggets for you in this episode.

The preview:

Addressing winged scap, and "tight" mid-back tissues via breathing techniques.

Mid range strengthening for stability in the rotator cuff.

How intensely should we be stretching? And for how many weeks should we keep this intensity?

Mentioned in this episode:

PreScript courses. Coaches @kilian.hamilton and @the_muscle_doc on IG
Jen Hosler (@jenhosler on IG)

Subscribe to my newsletter
Download a program
1-1 Advisory Meeting with me

EP#14: Coaching coaches and lifting for dancers with Liz Brody

Liz Brody  is a lifelong student of movement; from over a decade of dancing, to becoming absorbed in strength training, running, yoga, pole dancing, and more. As an adult, strength training and pole dancing have been the play. While forever a student, Liz is now also the teacher when it comes to lifting weights and all that comes with the territory. With a degree in Nutrition and Dietetics, Liz has been able to provide a coaching service to serve clients beyond the gym to ensure their diet matches their goals and facilitates a positive relationship with food and fitness. Liz is a Pre-Script coach, and values a client-centered approach to helping people get strong and jacked. You can find her on Instagram at LizBrodyFitness for training tutorials, training clips, and the occasional story lecture or rant.

Liz is also MY COACH, so I was super excited for this opportunity to have her on the podcast, and pick her brain on her approach to working with her clientele; which includes pole dancers, trainers, dietitians and more. 

In this episode, Liz drops all the knowledge bombs on what to keep in mind if you ARE coaching yourself, and why you might want to consider working with a coach. She also shares the valuable knowledge and experience she's gained through her own encounters with difficulties in body image in the dance industry, and how that's led her to the top notch coach she is today.

Check out liz on IG- @lizbrodyfitness
Sign up for coaching with Liz and/or Liz GPT: lizbrodyfitness.com

EP#13: Blending pelvic stability and mobility to support your inverts and other dancer doings

In this episode, we delve into the intertwined concepts of stability and mobility within the pelvis, exploring why these qualities are crucial for performing artists. Learn how a stable AND mobile pelvis provides the foundation for strength and control, essential for executing precise movements on the stage or in any performance setting. 

I'll guide you through a complete anatomical overview, shedding light on the intricate web of tissue groups surrounding the pelvis, as well as understanding how to load them for pelvic strength. As well as how options for pelvic positioning can level up our shapes and fluidity. This  discussion goes beyond the theoretical, providing actionable insights that you can incorporate into your training regimen. 

This episode is your go-to resource for enhancing your pelvis' performance. 

IG post referenced

Download a self paced program here.

EP#12: What I wish I knew when I started lifting

For me, lifting was an absolute last resort on my movement arts journey, but it changed EVERYTHING. As I evolved into my current role as a crosstraining coach, I've fine tuned the need-to-knows for performing artists just starting to lift. What do you need to know? And what DON'T you need to know?

We'll chat about; the basic movement patterns, how to push yourself and what that feels like, how to crosstrain for a specific skill, the inconvenience of crosstraining, and more.

Daily CARs follow along video: https://athletic-arts-by-britta.ck.page/aea3cd3e26

Interest List for Starting Strength Success Package: https://athletic-arts-by-britta.ck.page/56199a62c8

Mentioned in this episode: @aimeealysha on IG

EP#11: Knee Training for Less Microbend, Less Pain and More Options

What stretching, strengthening and mobility techniques are generally the best first option for killing the microbend? Should your shin rotate? And what approaches can you take if you're experiencing knee pain?

Answers to these questions and more in this episode. I'll walk you through my successes helping clients with eliminating their microbend, and my personal woes with some recent knee struggles and how I got past it

Sport Specific Training with Dr Andreo Spina

EP#10: How I Train Clients in the Intensive

If you've ever wondered what type of training happens in the Intensive, let me show you everything from Intake to Prep to the Integration phase. Of course, every athlete is a bit different, so I'll also be walking you through what types of conversations I have with clients to be sure they get the most out of the Intensive experience. 

Folks come in with all sorts of questions like "How much crosstraining and how much skill work is right for me right now?" "What type of lifting is best for my goals right now?" "How often should I practice flexibility?" "What types of strengthening exercises can help with pencil climbs?

Answers, tips and guidance on all this in the episode.

Mentioned in this episode:
Liz Brody, lizbrodyfitness.com, @lizbrodyfitness on IG
De Anne Williams- @forthelove_ofpole on IG
Waverly Danielle at @EmpyreanArts, @_w_a_v_e_r_l_y_ on IG

EP#9: What is Functional Fitness?

Let's unpack this fitness industry buzzword. Skills can get super complex when it comes to coordination and force-coupling, how can functional fitness help? And when does it become movement pattern overload? And then what do we do instead? Answers in the ep!

EP#8: GRIP STRENGTH GAINS

Everything you need to know about training for grip strength in your art, it's simpler than you think. But in case you have some extenuating circumstances, this episode will cover some clinical tactics to show you what to look for in your wrists and forearms, and how you'll know you're making progress.

EP#7: Training Update+Performing vs Crosstraining Mindsets in the Dance World

A quick update on my training, aka the start of my plyometrics journey. Then we'll dive into the difference between performing and training mindset, and how having a different lens and approach to these different things can help you have more effective training sessions, and a clearer mind while performing. 

If you've ever been caught in the "I started dancing/poling/circus to get stronger and now I feel like I need all these other tools to get stronger and break through plateaus and I'm frustrated" OR if you're someone who shows up to a lift and feels like you have to "perform your lifts"...this is for you.

Mentioned in this episode: @lizbrodyfitness (on IG)

EP#6: The Tea on Lifting for Flexibility

We've since debunked the myth that lifting makes you inflexible, but where exactly did this come from? And what's the truth?

In this episode, I'll be spilling ALL THE HOT TEA on lifting for flexibility, how it works, going over the strength and flexibility spectrum, and giving you techniques for smart decision making as you create a strength and flexibility program.

EP#5: Training Update+When to Implement New Goals

Having a look into other athlete's training experience can give you valuable insight, and act as a helpful comparison, and I hope to make updates on my own training a monthly part of this podcast. 

Also in this episode, I'll be discussing my internal flowchart for making training decisions regarding new goals; when to implement a new goal, how to approach it, and how to decide if it's something to save for later.

EP#4: Knowing the "Why" behind your training

We are so lucky to live in the era we live in; where education on biomechanics flows like a glacial runoff. But, how much do you actually need to know? What happens when we know too much? And how can we discern how much information is actually applicable to where we're at in our training journey. 

If you're a performing artists who's ever gotten stuck in training analysis paralysis, this one's for you!

EP#3: CROSSTRAINING BASICS FOR PERFORMING ARTISTS

In this episode, we're covering the top need-to-knows for crosstraining for performing artists. From "How often should I be crosstraining?" to the difference between using lifting and contortion as crosstraining and becoming a full on lifter or contortionist (there is a difference!). Basically, these are all the things I wish someone guided me through when I found crosstraining.

EP#2: OVERTRAINING VS UNDERTRAINING IN AERIAL, POLE AND MOVEMENT ARTS

How can you set yourself up for success, and hit the intensities you need to make strength, flexibility gains, without overshooting the mark? Because, as it turns out, overtraining and undertraining are two sides of the same coin; both result in lack of stimulus to create change in whatever our target goal is. In this episode, I'll reveal some of the strategies I use with my clients to manage training intensities and frequencies.

EP#1: Finding your training balance

We're diving right in for episode number one, and discussing this frequently asked question: "Between classes, gigs, and act creation, how do I fit in crosstraining?"

Whether you’re not sure how much to lift and condition as a dancer, or you just want to make sure you’re not over loading yourself. Learn strategies to guide your training decisions, and how to get organized with what you're focused on.