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Cardio for Jiu JitsuSo, you want to improve your cardio for Jiu Jitsu? The most important thing you need to find out is 'why'? Why do you want to get better cardio for Jiu Jitsu? Is it to compete? To perform better in class? Or perhaps just to get in better shape? If you don't know the 'why', then the 'how' doesn't matter because you're not going to follow through. Motivation is a tricky thing for some of us. You might get all pumped up and train hard for a few days, maybe even a few weeks. But a good enough 'why' will keep you going for the long run. Mat-Time How should you improve your cardio for Jiu Jitsu is the next question. The best way to improve conditioning in any sport is to do that sport. So what does that mean for you? Get on the mat. Train Brazilian Jiu Jitsu as much as you can. It's the best way to get in shape for Jiu Jitsu. I know you hear about 'cross-training' all the time, but that only comes after you've exhausted your mat time. Only when you have no more opportunities for training Jiu Jitsu should you move on to other areas. Cross-Training When you're ready for cross-training, doing sprints is my number one recommendation for cardiovascular conditioning. Get some good running shoes and go jogging. Get warmed up for five-plus minutes, then the sprinting begins. When you're ready, run all-out for 40 seconds, then jog lightly for 20 seconds. Rinse and repeat. Keep this 40-20 cycle going until you're thoroughly exhausted. But before you stop you need to warm down. Spend another five-plus minutes in a light jog. A great way to improve your over-all conditioning is circuit training. If you're not familiar with it, circuit training is a weight lifting program where you move from exercise to exercise without any rest in between. You may do a few sets of one exercise (with less than 45 seconds between sets), then immediately move to the next exercise on your list. I recommend mixing it up every few training sessions. Be sure to make each exercise different from the last one and the one following it. For example, maybe do squats, then bench press, then crunches, then rows, etc. Last, but not least, is training in other martial arts. There are some martial arts that are very different from BJJ, but can improve your cardio for jiu jitsu vastly. Jiu Jitsu is all about the ground game, so maybe start training Judo. Judo is mostly about take-downs. You don't get a chance to rest in Judo, which is very benificial to your goal. If you do relax for more than a second, then you're going to get thrown, and a second could be pushing it. Try Kickboxing. It will really build your shoulder strength, which can help to keep your opponent's weight off of you when you're on bottom in BJJ. And in kickboxing you use your legs a lot, which really gets the heart pumping! The bottom line is that if you want to see improvements, your cardio has got to be up to par. If you're not in shape, then your ability to grow is going to be limited. your game is going to fail at your weakest link. Don't let your lack of conditioning hold you back from being your best! Do not try this or any exercise program without first consulting a doctor.
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