Strength & Conditioning Programs for Pole Dancers

After many frustrating years of getting injured in pole classes, I knew there had to be a better way to train.

I used my background in sports strength & conditioning to develop my proven PoleStrong Method of Training and my proprietary 3T System to help myself, and YOU advance on the pole safely and with less chance of injury.

Reach Your Pole Goals with Body by Fran!

  • Mini Courses

    100% self-paced and online mini-courses in two convenient formats: short follow-along videos or a printable instructional guide.

    Course Selection

  • Comprehensive Online Courses

    Self-paced and online comprehensive courses with follow-along videos, written exercise descriptions, and a training guide/syllabus.

    Course Selection

  • PoleBodyBootcamp

    Looking to get stronger for pole AND more confident both on and off the pole? Then join Fran for #PoleBodyBootcamp 2024! This 8-week, total body transformation will help you reach your pole goals!

    Join the 2024 Waitlist

  • 1:1 Virtual Training

    Achieve your fitness and/or pole goals with on-on-one virtual training sessions. I offer weight training, pole strength & conditioning, pole technique lessons for tricks mastery, cardiovascular conditioning, flexibility training, and much more!

    Book a Session

 Are you a pole instructor who is looking to improve your knowledge of strength and conditioning for pole dancers?

Check out my PoleStrong Strength and Conditioning Specialist (PSCS) Certification

Try a FREE pre-recorded pole strength & conditioning workout!

This all new, pre-recorded pole strength & conditioning workout includes targeted exercises for climbs, inverts, shoulder mounts and more! You’ll get:

~A Targeted warm-up to prepare your body for the workout to come.

~Trick-specific drills to strengthen your climbs, choppers, shoulder mounts  and more!

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Grab your FREE Guide to the
5 Common Mistakes in Handspring Training

Grab your FREE guide to the most common mistakes in handspring training and learn how to avoid them today!

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Grab Your FREE Injury Prevention Guide for Pole Dancers Here!

This is your go-to guide for preventing injuries while pole dancing.

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See What People are Saying About Body by Fran Training!

  • “I really didn’t do much pole practice before. Fran helped me understand what parts of my body need to be moving. {She is} very good at breaking moves down to their strength components. I absolutely love training with Fran. She is like the Pole Whisperer!”

    —Kathy W (Queensland Australia)

  • “Fran’s workshops have helped me tremendously with my strength, mobility and form. I’ve been able to progress in my own [pole] practice so much with her and I am so grateful! She’s an incredible teacher and a wonderful human being. I love Fran!”

    —Kristin B. (New Jersey)

  • “My pole practice was very unstructured before we started working together. I was trying multiple things in one session…not focusing on specific tricks. My Gemini and Scorpio were not clean and after {Fran} explained a bit more of the technical details I was able to invert and perform those tricks much easier. I am now practicing setting specific trick goals…and have integrated the conditioning {Fran} showed me in our sessions.”

    —Elissa K (Germany)

Body by Fran Training is dedicated to helping pole dancers get stronger and remain injury free. Whether training on pole for fun, fitness, competition or as a profession, Body by Fran is committed to providing training techniques to help strengthen the body and insure longevity in pole practice!

Mission Statement: