Advanced group training

This was last night's capoeira training session for the advanced group in Hacasa:
A. Running around with joint mobility to diffrent body parts.
B. Strength routine as a pre-fatigue procedure. 3 sets of 10 chinups, 10 handstand push ups, 10 pistols per leg. All done continuesly with minimal rest. The intent is to create fatigue before the
capoeira training for the students to learn to deal with diveresed situations under fatigue.
C. Dynamic stretching 15 reps per legs, diffrent directions. holding a back bridge for 60 seconds.
D. Various Aus, and flowing in and out of bridges as a more specific warm up and control.
E. Ginga+Ginga variations 5 minutes total, no rest.
F. Individual work in front of the mirror of various combinations of kicks flowing into floreio on the floor. reps between 20-30, no stop.
G. Pairs work using the diffrent combinations worked in part F but in an interactive situation.
H. Pairs interaction work, using the diffrent combinations just like in part G, only in an unknown structure and organization, though working on your reaction and 'game's vision'.
I. Training roda using the material from the whole training. Small, 6-7 people rodas and emphesize on quantity of games.
J. Going out to the street near the training center for some hill sprints. We did 3 X 250 meter up the hill sprints, going off every 3 minutes. You basicly have to run up the hill as fast as you can, and come back walking, every 3 minutes you go for another set. This is for working on some anaerobic endurance after the technical part of the training is over.
K. Isometric stretching for front and side splits, 30 seconds each X 3 sets of each of the 3 positions.

The training took us exactly 120 minutes. It was pushed to the limit, even one of the advanced students threw up a couple of times before the isometrics were over, just after the sprints. Good work from everyone, not a word of complaint and a lot of spirit and motivation to complete everything in the best way possible. We are going to do this for at least 3 weeks straight, at least 4 times a week. Pain is good.