Off Stage: The Crosstraining for Performing Arts Podcast
Episodes
Ep #52: How to get results during a busy holiday season
21 Nov 2025
Contributed by Lukas
Think back to how you felt in February last year-if it was anything short of "yeah I fucking slayed training through the holidays this year"...
Ep #51: Auditioning and putting yourself out there as a 30 something dancer, interview with Merry King
08 Nov 2025
Contributed by Lukas
Merry King is a multi talented dancer, aerialist and vocalist, have a sit down with us as she shares her journey as a 30 something dancer doing all th...
Ep #50: The difference between stretching and flexibility training
24 Oct 2025
Contributed by Lukas
Stretching is a tool used in both flexibility training and other useful situations like active recovery. Tune in to the episode to learn more about wh...
Ep #49: Pregnancy update and answers to client questions
10 Oct 2025
Contributed by Lukas
Insight into my strength, flex, and dance training into the third trimester. And, sharing the answers to common questions from clients right now (in c...
Ep #48: How I build programs
27 Sep 2025
Contributed by Lukas
Pulling back the curtain so you can see some of the frameworks and considerations I take account for when creating programs for artistic athletes. St...
Ep #47: Common mistakes in waterfall practice
12 Sep 2025
Contributed by Lukas
If you can only do waterfalls at the wall, but freak out the second you don't have that spot, this is the episdode for you. I'll walk you th...
Ep #46: How are your proportions effecting your performance?
29 Aug 2025
Contributed by Lukas
Have you ever wondered if something besides your exercise selection and training intensity is holding you back? Let's take a detailed look at som...
Ep #45: A training vocabulary crash course
15 Aug 2025
Contributed by Lukas
Let's get on the same page with some vocabulary that often gets misused in the crosstraining for performing arts world. Understanding these terms...
Ep #44: CoreCraft workshop summary
02 Aug 2025
Contributed by Lukas
If you missed the CoreCraft workshop this morning, or just want a quick refresher-this is the episode for you. I'll give you a quick and dirty d...
Ep #43: How to actually fkn engage your core
18 Jul 2025
Contributed by Lukas
In this episode I'll walk you through the three different ways you can engage your core, and cue you through some better ways to feel like you&ap...
Ep #42: 3 lessons from this cycle of the Intensive
04 Jul 2025
Contributed by Lukas
Myself and 16 artistic athletes just wrapped up the 2025 round of The Intensive, and I want to share three potent lessons from this cycle. I often fin...
Ep #41: Vocal arts and the crossover in athletic training with Samyukta Ranganathan
25 Apr 2025
Contributed by Lukas
In this episode, I've invited the knowledgable Samyukta Ranganathan to share her experience in the vocal arts world. She holds a masters degree i...
Ep #40: What should your "split" be?
12 Apr 2025
Contributed by Lukas
There are SO many ways to design a strength and flexibility program. You may have heard your bodybuilder friends talking about their "upper/lower...
Ep #39: Sex worker forward approach to exercise science with MedusaMamiii
28 Feb 2025
Contributed by Lukas
If you've ever mused over the talented MedusaMamiii, and noticed how her flow sequences don't seem like sequences at all, but rather pre-exi...
Ep #38: Spine training and getting back to backbending after injury
07 Feb 2025
Contributed by Lukas
What if I told you that the same concepts that are going to help you get over the hump of that back tweak, are the same tools you're going to use...
Ep #37: Should pole & dance athletes do OrangeTheory?
24 Jan 2025
Contributed by Lukas
OrangeTheory and other circuit training style classes have benefits and detriments. Here are the specific variables to consider when discerning if the...
Ep #36: Periodization for pole and dance competitions and performances
10 Jan 2025
Contributed by Lukas
In this episode I'm taking you through a more detailed dive into the training phases of competition and performance. Do you know at what point to...
Ep #35: How I train Clients in the Intensive (Throwback Episode)
27 Dec 2024
Contributed by Lukas
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. ...
Ep #34: Adjusting Crosstraining for a Performance
13 Dec 2024
Contributed by Lukas
In this episode, we dive into the process of balancing strength and flexibility cross-training while preparing for peak performance as a pole or dance...
Ep #33: Staying consistent during busy eras
30 Nov 2024
Contributed by Lukas
In this episode I'll give you action items, and some important questions to ask yourself when you recognize that you're struggling with stay...
Ep #32: Cardio crash course for pole and dance athletes
15 Nov 2024
Contributed by Lukas
This episode serves as a mini crash course for implementing cardio training as a pole and dance athlete. I'll be answering your questions like:&q...
Ep #31: Getting back to peak training
01 Nov 2024
Contributed by Lukas
If you've ever uttered the phrase "I just need to get back to training how I was pre-pandemic" or if there's a certain era of trai...
Ep #30: Training tips from The Intensive-Compression, hamstring positioning, and hip flexor snobbery
18 Oct 2024
Contributed by Lukas
In this episode, I'm going to give you a behind the scenes look at some of the juicy conversations I've been having with Intensive clients. ...
Ep #29: Competition training and prep
05 Oct 2024
Contributed by Lukas
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...
Ep #28: What is advanced flexibility training?
21 Sep 2024
Contributed by Lukas
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 thi...
Ep #27: Shoulders down and back? Biomechanics and cues
30 Aug 2024
Contributed by Lukas
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 ...
Ep #26 Training square and open splits
16 Aug 2024
Contributed by Lukas
Did you know that there's more than just the binary "square split" and "open split"? There's actually a whole spectrum o...
Ep #25: Ankle Stability and Balance
02 Aug 2024
Contributed by Lukas
If you often fall out of your Pleasers, skates, or leg scales, this episode is for you. I'll be covering the idea of balance as a skill, and the ...
Ep #24 Warm Ups and Session Structure
19 Jul 2024
Contributed by Lukas
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, streng...
Ep #23: Seasonality and Off Seasons for Performing Artists
06 May 2024
Contributed by Lukas
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 som...
Ep #22: All things glute strength training
11 Apr 2024
Contributed by Lukas
You've heard it before "every day is glute day"...Great catchphrase but what type of glute strength training are you talking about? We ...
Ep #21: Strategy and systems for a targeted training program
16 Mar 2024
Contributed by Lukas
People talk all the time about the "quest for the most balanced training program". Spoiler alert, it doesn't exist! Your program should...
Ep #20 Using sports psychology techniques in movement arts
09 Mar 2024
Contributed by Lukas
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 ep...
Ep #19: Answering your questions from the internet; pancake mobility, blending your disciplines, and more
06 Feb 2024
Contributed by Lukas
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...
Ep #18: All things recovery, HRV, massages, and more
22 Jan 2024
Contributed by Lukas
There's a ton of conflicting advice out there regarding what's the "best" way for performing artists to recover. Let me clear some...
Ep #17: Lifting and training guidance for hypermobile performing artists
15 Jan 2024
Contributed by Lukas
In this episode, I'll be opening up my special "hypermobile human" toolbox, and there are tools and concepts a plenty for the taking. I...
Ep #16: What is a good goal for you?
06 Jan 2024
Contributed by Lukas
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, co...
Ep #15: New crosstraining concepts I started implementing in 2023
29 Dec 2023
Contributed by Lukas
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 t...
Ep #14: Coaching coaches and lifting for dancers with Liz Brody
16 Dec 2023
Contributed by Lukas
Liz Brody is a lifelong student of movement; from over a decade of dancing, to becoming absorbed in strength training, running, yoga, pole dancing, ...
Ep #13: Blending pelvic stability and mobility to support your inverts and other dancer doings
08 Dec 2023
Contributed by Lukas
In this episode, we delve into the intertwined concepts of stability and mobility within the pelvis, exploring why these qualities are crucial for per...
Ep #12: What I wish I knew when I started lifting
02 Dec 2023
Contributed by Lukas
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 crosstraini...
Knee Training for Less Microbend, Less Pain and More Options
21 Nov 2023
Contributed by Lukas
What stretching, strengthening and mobility techniques are generally the best first option for killing the microbend? Should your shin rotate? And wha...
How I Train Clients in the Intensive
04 Nov 2023
Contributed by Lukas
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. ...
What is Functional Fitness?
14 Oct 2023
Contributed by Lukas
Let's unpack this fitness industry buzzword. Skills can get super complex when it comes to coordination and force-coupling, how can functional fi...
Grip Strength Gains
30 Sep 2023
Contributed by Lukas
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 circ...
Training Update+Performing vs Crosstraining Mindsets in the Dance World
22 Sep 2023
Contributed by Lukas
A quick update on my training, aka the start of my plyometrics journey. Then we'll dive into the difference between performing and training minds...
The Tea on Lifting for Flexibility
22 Aug 2023
Contributed by Lukas
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,...
Training Update+When to Implement New Goals
15 Aug 2023
Contributed by Lukas
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...
Knowing the "Why" behind your training
02 Aug 2023
Contributed by Lukas
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...
Crosstraining Basics for Performing Artists
18 Jul 2023
Contributed by Lukas
In this episode, we're covering the top need-to-knows for crosstraining for performing artists. From "How often should I be crosstraining?&q...
Overtraining vs Undertraining
30 Jun 2023
Contributed by Lukas
How can you set yourself up for success, and hit the intensities you need to make strength, flexibility gains, without overshooting the mark? Because,...
Finding your training balance
29 Jun 2023
Contributed by Lukas
We're diving right in for episode number one, and discussing this frequently asked question: "Between classes, gigs, and act creation, how d...