Refining a Training Program

[sean.albo]

A quick note on my background. I've been dancing and training capoeira for 5 1/2 years. I began to take things more seriously after about 3 years, and began conditioning more intentionally and systematically for the past year or so. I've begun implementing ring training and Ido's floreio work for the past few months, and have seen some great progress, but some of it is not as good as I had expected (I'm still doing HeSPU negatives, stuck at advanced frog planche, and struggling to hold front levers, etc).

I suppose I'll post my current schedule, and hope for some suggestions. I guess the gymnastic conditioning sessions (abbreviated GB, on Monday, Wednesday, and Friday) would be the most susceptible to being played with, but anything at all is appreciated.

Monday

8:30am - GB1 - 1 1/4hour

A) DJM and Clinic Warm-up -15m

B) Ring pull-up - To failure x 4 / 3m rest (goal: 12 x 4. When achieved, begin adding weight)

Pull-up count:

C) (pistol w/ 5 lbs- 5/side, rest 1 minute, front lever, tuck - 0:15, rest 1 minute) - x 4

D) (back lever , tuck - 0:15, PPP - 5) x 4 / 1m rest between exercises

E) (Ring bulgarian dips - 5, 90s rest, advanced frog/tuck planche - 0:25, 90s rest) x 4

F) (L-sit variations- 0:20, rest 1 minute, hanging leg lift variations- 8, supine windshield wipers - 5/side) - x3

12:00pm - Capoeira (at home) - 1 hour

A) WU - 15m

DJM, Forrest's, Shoulder Iso, Hip Opening, Wall Walk, Leg swings, Cadeira

B) Drills with Ginga - 5/side x 2/60s rest - 22m

C) Sequences from Class - 20m

7:00pm - Gymnastics - 1 1/2 hours

A) WU - 15m

B) Hand and head balance - 20m

C) Aerials, 540's, etc

D) Free-play

E) Conditioning – HS press – 5x4, V-Up, Static Stretches, Calf/Heel raise - 15

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Tuesday

8:00am – Floreio – 1hr

A) DJM and Clinic Warm-up -15m

B) Equilibre - 16m

C) Floreio - 25m

D) Conditioning - x 3 / 60s rest (7m)

1pm - Joint session - 30m

DJM; Wrist,Shoulder,Hip,Scapula,Anklex2/0rest; Shoulder Isometrics, Ankle, Static Stretch

7:30pm - Capoeira Class (I arrive late due to school circumstances) - 1 hour + roda

A) Warm-up - DJM, Forrest's, Shoulder Iso, Hip Opening, Wall Walk, Leg swings, Cadeira

B) Class +

1. HS freebalance - 5m total

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Wednesday

7:00am - GB2 – 1hour

A. WU - DJM and Clinic Warm-up -15m

B. Gymnasts' extended set x 4 / 3m rest

C. (back lever, tuck - 0:15, rest 1 minute, harop curl variation - 5, rest 1 minute) - x 4

D. (PPP - 5, front lever, tuck - 0:15) x 4 / 1m rest between exercises

E. (advanced frog/tuck planche - 0:25, rest 1 minute, ring dip, bulgarian - 5, rest 1 minute)

F. (L-sit var's - 0:20, rest 1 minute, hanging leg lift var's - 8 , supine windshield wipers - 5/side) – x3

11:30am - Capoeira Drills - 30-45m

A) Warm-up - DJM, Hips, Cadeira, Ginga - 5m

B) Kicks - 5/side x 6

C) Drill floreios - 5/side x 2 of each

2:30pm - Hoping to fit in some locomotion routines into this period of time that I have available, or floreio work perhaps.

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Friday

6:30am – GB3

A) DJM and Clinic Warm-up -15m

B) squat muscle-up to seated negative - 5 x 4 / 2 min rest

C) (HeSPU, negatives - 5, rest 1 minute, advanced frog - 0:25, rest 1 minute) - x4

D) (harop curl - 5, rest 1 minute, back lever, tuck - 0:15, rest 1 minute) - x4

E) flat tuck - 0:15 x 4 / 60s rest

F) (L-sit (straddle, floor) - 0:20, rest 1 minute, back pull negative - 5, supine windshield wipers - 5/side) – x3

2:30pm – Joint Mobility- 30m

DJM; Wrist,Shoulder,Hip,Scapula,Anklex2/0rest; Shoulder Isometrics, Ankle, Static Stretch

7:00pm - Capoeira - 1 1/2 hour

A) WU - DJM, Shoulder Isometrics, Hips, Leg swings - 10m

B) Drills with Ginga - 5/side of each kick / 60s rest - 25m

C) Floreios - 5/side x 2/60s rest - 20m

D) Sequences from Class - 20m

E) Free play - 5m

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Saturday (3 1/2)

10:30am - Capoeira Class - 1 1/2 hour

A) WU - DJM, shoulder iso, hip opening, leg swings

1:00pm - Gymnastics - 2 hours

same as above, a bit more time to experiment with movement

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Sunday

Floreio - 1hour

A) DJM and Clinic Warm-up -15m

B) Equilibre - 16m

C) Floreio - 25m

D) Conditioning - x 3 / 60s rest (7m)

Joint Health - 30 minutes

DJM; Wrist,Shoulder,Hip,Scapula,Anklex2/0rest; Shoulder Isometrics, Ankle, Static Stretch

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