Need a little help on my training schedule

[neon]

I've been back to my usual Capoeira classes for a few weeks, now I'm fairly used to them and I barely get sore afterwards, which means I don't skip any classes anymore. I go Monday, Wednesday and Friday, and classes last for about 2 hours plus another hour of warming up/stretching/etc and training on our own before and after the class.

We train pretty much everything in class (mainly technique and endurance), but I feel I lack arm strength, so I want to do some exercises on my own on the days there's no class. However, I think we were taught in physical education class that you have to get your body to rest properly if you don't want to overtrain and get injuries or slower improvement, but I don't really know wether 1 day training and 1 day off is already a good schedule or I can put something else in while still getting enough rest for my body.

I was thinking of doing a few simple Capoeira movements that really use arm strength plus pushups, etc and using some light (2 and 5kg) weights. But I'm kind of afraid that training too much will slow down my improvement and such. So I'm asking you, ALMIGHTY INTERNET, with your infinite knowledge, which one is the right path to follow? :wink:

[NightHunter]

If you're just training strength, then you could work out nearly every day providing that your diet is in order. If you're training hypertrophy, endurance, or anything to failure, then you should get a day of rest between.

[neon]

So given that I only have 2 2kg and 1 5kg weights, which would be the best way to improve strength (I don't care about getting bigger arms/pecs/etc)?

[JoEy_BoB]

I would suggest bodyweight exercises-->

-pushup variations
-handstand pushups (I think these are the best you can do for capoeira, check www.beastskills.com)
-chinups (to balance you pulling power with your pushing)
-dips (good complement)

Do these in a Grease The Groove approach, which is basically doing a lot of volume without burning out, for example:

Pushups x 50%RM
Chin-ups x 50%RM
HSPU x 50%RM

Since you are doing it every other day, try to start by adding 1 rep to you pushups every workout, and 1 rep to your chins every other workout or every week, add reps to the HSPU when you feel comfortable, I would say around 1 per week as well.

Do that spread throught the day, when you are able too, but dont burn yourself out. I dont recover too fast, so I find out alternating 2/3 times per day is optimal, and if I start to get sore I cut it to once a day, and I do this from Monday to Friday, resting on Saturdays and Sundays. But I dont know about your recovery, and since you are doing this only every other day, I would do a little bit more volume, like 3-4 times.

You could try that for maybe 3-4 weeks, and post your results :wink:

PS: about your weights, I would use them to do some bodyweight squats, or maybe some high rep presses/rows for endurance/capillary density, but I would bother with it now, I would GTG first :wink:

PS2:My first post here! :tongue: