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BJJ : How to Build Your Conditioning For Jiu Jitsu

“I need to start training with you to get my cardio up.”
Regardless if said with the intentions of following through, or passively mention iust acknowledge lack of cardio.
If you’re an athlete at our gym, at some point you’ve told Chewy or myself “I need to start training with you to get my cardio up.”
The disconnect there is our Instagram and YouTube is filled with the highlights.
The heavy lifting, the one rep max, the fun stuff everyone wants to see.
The real truth behind building up your cardio, it’s not sexy.  It’s not fun, you will not enjoy it.
When it comes to building your conditioning for Brazilian Jiu Jitsu, athletes tend to misconnect “workout” as building conditioning.
Building workout conditioning such as you’ll see in crossfit style workouts, while has some benefits, does not relate well to your mat wind.
These are two different types of cardio, and can easily be exposed.
I like to recommend athletes who want to work on their pure cardio, interval training, in the same fashion they roll.  
Five to six minute rounds of intervals.  Going one to two minutes over their match times.  Here’s an example of our workout.
6 Minutes of:
:20 sprint – :10 rest
**Rest 3 Minutes**
6 Minutes of:
:10 sprint – :20 rest
**Rest 3 Minutes**
6 Minutes of:
:20 sprint – :10 rest
**Rest 3 Minutes**


Strength Training For BJJ : How to Find Balance

“Train Smarter Not Harder”

I’m sure at some point you’ve heard any variation of that quote. Buy why wouldn’t we work on training harder AND smarter.

I’m frequently ask in one way or another from athletes in our gym, how they should split up their strength training with their Jiu Jitsu.

First, don’t over do it! Don’t think you HAVE to do BJJ and strength training in the same day.

Like most cases limiting factors outside of time is sleep, nutrition, and age. All playing a major role in your capacity to train and recover.

Those being our limiting factors, I NEVER recommend doing BJJ and Strength training back to back.

There is some gray area here in which you use one for technique one for a hard session. But in general when this question is ask,

I’m assuming you’re looking at putting eighty to ninety percent effort into both your Jiu Jitsu and strength training.

In which case one will suffer. Split it up based on your priorities. Not everything has to be done EVERY DAY!

Be mindful of your training, your body, listen to it! You have to find what works for you, don’t force it!