I train at the gym 3 times a week and go to capoeira 3 times a week as well.

I started going to the gym first, then found some capoeira classes.

I was doing a 4 day split bodybuilding routine and jogging on my rest days, I changed that and now do a 3 day/week strenght training routine made up of mostly compound excercises (squat, deadlift, bench and military press, power clean and pullups). I also stopped going for my jog and substituted with the capoeira classes.

The transition to the strenght routine was amazing and over the course of a month I saw some good strenght gains, went from squatting 115 to squatting 1.5 bodyweight for reps, my deadlift also went from like 165 up to 1.8 x bodyweight for reps.

Once I started with capoeira my lifts started going down a couple of pounds, but I modified my diet and started eating more and I think I am very comfortable with the work load.

Many excercises that I remember as hard when I first took capoeira now seem very easy with my new strength.

Some angola excercises still kick my ass, but I find these resistance excercises a great complement for my gym routine.

My current excercise schedule is:
A ) squats, bench press, deadlift, dips
B ) suqats, military press, power cleans, pullups

Monday – A
Tuesday – 2 hours capoeira regional
Wednesday – B
Thrusday – 2 hours capoeira regional
Friday – A
Saturday – 2 hours capoeira angola

then next week ill do Mon: B, Wed: A, Fri: B..

Strengthening the muscles around the joints are really important especially for capoeiras. If just to avoid injury.

Imagine how much impact our knees get from jumps (and jogging for the cardio junkies) and how much a beating our shoulders take from other movements. Weight-lifting, when done properly, can help us avoid injury.

Resistance training is also good. Like exercises with bands.

Lately, I’ve been doing exercises that use my own body weight and resistance bands sometimes.

Bodyweight wise, I’m a huge fan of hindu squats, hindu pushups, diamond pushups, wide pushups, handclap pushups (can you tell I enjoy pushups?), handstands, various plyometric exercises (which are very good to accompany capoeira) and, uh, that’s all I can remember right now.

I also employ the odd dynamic stretch routine or power yoga for ensuring that my flexibility doesn’t vanish any time soon. And once a week, just for fun, I do the Ab Ripper X workout from the P90X regime. The whole thing is available on DailyMotion, and I suggest that you check it out if you’re a fan of the feeling of being permanently winded.

This all ties in with my diet and supplementation routine.

And that’s about it. Wow. Seeing it in print makes it apparent just how much of an exercise junkie I am.

And to make matters worse Mem (the lovely young lady who has the dubious honour of being my girlfriend, who quoted just above me) and I recently found the ideal spot just minutes from home to practise capoeira outdoors.

Spare minutes? SHMARE MINUTES.

Now I tend to focus my gymming around improving my capoeira skills. I’m working to increase my cardiovascular fitness (both endurance and short sharp bursts) so as to be able to play for longer, and I primarily stick to the machines that will strengthen my body in all the key areas for capoeira.

I find it a great deal easier (and, usually, more fun) to work out at the gym than at home. Having other people around means I push myself that little bit further and lift that little bit more!

Now in my late thirties I push paper around and manage people. Keeping fit has been difficult since I have been very limited on when I can train Capoeira of late.

A little over a month ago my wife and I bought the Total Gym (the one endorsed by Chuck Norris) and I am extremely impressed with it. I am already seeing great results and the machine itself promotes flexibility (we use it about four days a week).

As much as I work (and commute) and having a three year old son, I barely get Capoeira time let alone going to a gym.

I find them a little on the expensive side anyway.

I’m not planning on working out to the point where I can’t move my arms above my head or bend over, that’s for sure. I actually think I’m going to start off with light lifting. Just like, many reps of less weight, and maybe only one or two exercises per muscle. That way I’ll also hopefully reduce post-workout soreness.