If I only had two hours to train I wouldn't be faffing around on a pole, I'm a martial artist not a pole dancer. A pole dancer trains on a pole to make them good at what they do. Martial artists train martial arts to make them good at what they do. If by 'headlock' you mean something like a RNC, not strength is involved in putting on of them on. I have no idea what a 'leg twist' is but if I want strong kicks...I train kicks, repeatedly, off both legs in front and back techniques.