When you train for any activity whether it be running, biking, sports or martial arts, it's crucial to cross-train!  Cross-training refers to training in different ways in order to improve overall performance.  It is necessary to combine various exercises to work different parts of the body in order to balance out your fitness program.  Repetitive motions over time will create muscle imbalances, stress on joints and lead to overuse injuries.  In the case of Capoeira training, you are constantly squatting, lunging, twisting and turning.  How long do you think your knees can take this repetitive stress over time?  You will only increase the chance of future injuries such as an ACL or meniscus tear.

In the ginga, you are always working your dominant muscles, such as your quads and glutes, but what about your hamstrings, adductors (inner thigh and groin) and abductors (outer part of hip)?  Also, since Capoeira requires a strong core and upper body conditioning for any bananeiras (handstands), au (cartwheels) and queda de rins, how are you practicing in other ways to improve your strength?  Is your lower body stronger than you upper body or vice versa?  Do you feel your lower back when you're executing an esquiva?  How's your endurance?  Are you out of breath during that 30 second to 1 minute interval when you're in the roda?  How quick are you?  How's your flexibility?  These are just a few questions you need to ask yourself in terms of how you are trying to improve your overall level of fitness.

If you are ONLY training Capoeira and not incorporating any other training methods, your training will never progress in the most efficient manner.  Focusing on one method of training will only increase your level so far!  Add strength training to help in both upper and lower body conditioning.  Work on those muscle you don't normally use in class.  Exercises such as squats with weights, leg press, leg curls, deadlifts, pullups, bent over rows, pushups, dips, shoulder presses, rotator cuff exercises, wrist curls and back extensions can all serve to  help you improve your strength.  Females tell me all the time they lack the upper body strength to perform most of the upper body movements.  This is true because women are generally weaker in the upper body while most men are weaker in the lower body.  Weight training will be a big plus in gaining the necessary strength to perform movements more efficiently.

Exercises like yoga and pilates can help to improve core strength (deep abdominal muscles and lower back) balance and flexibility in addition to working on alignment and posture. I cannot tell you how many students I see with horrible posture who also train in the same manner!  This will most likely cause more back, neck and shoulder issues in the long run!  Since Capoeira is an active sport, it is necessary to do cardio a few times a week to improve your endurance.  Running, swimming, jumprope, stair climber and biking will help you to maintain better endurance during class and in the roda over an extended period of time.

Plyometrics are short bursts of fast and powerful movements generally for the purpose of improving performance in sports.  This type of training will allow you to jump higher, run faster, move quicker on your feet, depending on the desired training goal.  Again, think about when you are playing Sao Bento Grande with barely any floor movement and more kicks.  You need to change your feet quickly to go from one kick to the other or right back to the ginga.

Kettlebell training is a very functional method of strength training in a very non traditional manner.  a kettlebell looks like a cannon ball with a u-shaped handle where you learn to use your entire body as a unit. You swing, press, and clean, executing power movements to build your strength, flexiblity, core, balance, coordination all in one workout.  It comes from Russia and is very popular amongst mixed martial artists to enhance their fitness level.  I have seen the results on myself and my clients in a very short period of time using this method of training. For more info, go to "kettlebell training" at cindylaifitness.blogspot.com.

If you want to improve your abilities in Capoeira or any other activities, cross-training is highly recommended as part of your fitness program.  Not only will you feel stronger, quicker and more balanced, you will decrease your risk of injuries and stay healthier in the long run. Being a good capoeirista means you need to assess your strengths and weaknesses.  There is always room for improvement!


Cindy Lai is a NASM certified Personal Trainer and runs Cindy Lai Fitness Bootcamp, a bootcamp in Central park that incorporates all the above elements and a kettlebell bootcamp on the West Side Highway for non-traditional strength training.  Check out her site for more details.