Posted by Brasola on 9/2/2006, 7:33 pm I've been getting a good amount of questions concerning workout routines and supplementary training for Capoeira in class lately. It is interesting that while MANY fitness professionals and training centers have developed training programs for BJJ, MMA, and other forms of martial arts, Capoeira has remained untouched. This is most probably due to that fact that our art is an extremely demanding and intricate set of movements requiring strength (several types of strength), speed, agility, timing, and fluidity of motion. DAY I I)Warmup: II)General Fitness Work III)Cooldown A) From seated position, rock back and forth on your back from a lying position to a seated position, hands holding your legs together at the ankles. Perform this rocking for 1-2 mins If you have any questions about the workout, shoot me an email @ mbeesc@optonline.net I will post the second workout within a few days. -Brasola
Heya Fellas,
Before I lose you all, I WILL be providing a workout at the end of this so just hang with me.
Here's the short version of everything with regard to athletic training: SUCCESSFUL SUPPLEMENTARY TRAINING REQUIRES PHASES OF ADAPTATION. Basically, your body becomes attuned to performing the same movements after about 4-6 weeks of training 2-4x a week. For an athlete, training periods should follow a basic guidline of General training, Hypertrophy (building lean mass), Strength, and Power. For now, let's focus on GENERAL FITNESS. General fitness simply means teaching our bodies some basic movements that we all do every day, and teaching our body to perform them even better. Many of you who have spoken with me about your program do not have access to much equipment. Honestly, it doesen't take much beyond bodyweight, and anything else that is truly neccessary (a few cheap dumbells, a medicine ball, some sandbags, possibly resistance bands) are cheap and/or free depending on how creative you get. Here's a sample of a General fitness program that you can perform 2-3x a week for anywhere from 40-60 depending on how much rest time you need.
A)Ginga for 8-10 minutes, nothing fancy, just ginga, baby
B) 30 sec jumping jax, 30 sec mountain climbers, 30 sec jump up and touch knees, 30 sec jump forward and backwards (perform this circuit 3-5x with 1-2 minitues of rest in-between)
A) Bodyweight squats w/ hands at sides (if you feel comfortable holding 5-10 lb. dumbells, do so). Perform 2-3 sets of 12-15 reps w/ 1-2 mins rest between sets
B) Pushups (if regular pushups are too simple, widen your hands and/or lift one foot while performing the exercise). Perform 2-3 sets of 12-15 reps with 1-2 mins rest
C) Reaching Lateral Lunge: From a standing position, step out with the left foot stepping to the far left. Squat down while performing the movement. Once your foot steps down, return to starting position. Repeat with the right leg lunging to the right side. If this gets too easy, hold dumbells, a medicine ball, or a sandbag over one shoulder while perfomring the lunges. Perform 2-3 sets of 10-12 reps per side w/ 1-2 mins rest
D) Rotational Reaches: Holding a 5 lb weight or something that weighs roughly 5-7 lbs. (such as a cat or really fat gerbil). Stand in a split-legged stance and, while holding your arms out straight, rotate your upper body to the left and right sides. Perform the movement an equal amount of repetitions for each stance (both left leg forward and right leg forward). Perform 2-3 sets of 10-12 repetitions.
E) Hip raises: lying on your back w/ hands at your sides and feet on the floor, perform 10-12 hip raises. Often for athletes, especially Capoeiristas, this exercise is too easy. Try propping your feet up on a medicine ball or exercise ball to make it more difficult. Perform 2-3 sets of 12-15 reps.
F) T-Raises: From a raised pushups position on the floor, turn and extend one arm up towards the ceiling, so that your body forms a "T." Return the original position and perform w/ opposite arm. Perform 10-12 reps for 2-3 sets.
G) Supermans: Lying on your stomach, lift both arms and legs off the floor and hold the position for 20-30 seconds. Flip over to your back and immediately perform H) opposite hand toe touches (right hand touches toe of extended left leg, left hand touches right toe). Perform these two exercises back to back for 3 sets of 20-30 seconds each.
B) Ginga, again, simple ginga, for 6-8 mins.
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