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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**


The Whiteboard Culture: Why Your Score Doesn’t Always Matter

We all exercise and workout to try and improve ourselves.

Whether we are trying to lose weight, lift heavier, or gain endurance we are all trying to improve in some way.

While keeping track of our score in a workout in a great way to track progress over time and measure improvements, it does not always lead to improvements in our health and fitness.

It can be easy to use those scores to determine performance. Our entire perception of our fitness level is now determined by our score.

In most cases this comes at a cost, we no longer pay attention to our technique and mechanics. The soul focus becomes the score board.

The reason technique and mechanics matter is to get the best benefit possible from the movement.

But without a workout score, how do we determine the quality of our training. Ask yourself these questions

  • Did I move the entire workout and give my best effort for the duration of the workout?
  • Did I focus on keeping my movement correct for the entire workout?
  • Did I improve myself in some way during this workout?

If you can answer Yes to all of these questions then you had a quality workout, regardless of what your final score may be. So for your next workout, pay less attention to putting up the highest score and pay more attention to how you are preforming your movements and the effort you are putting forth.

– Hussey