3 Cardio Hacks To Take Your BJJ Game To The Next Level!
Summary
TLDRIn this video, a Jiu Jitsu strength coach shares three crucial tips to drastically improve Jiu Jitsu athletes' conditioning. First, mastering efficient breathing techniques, emphasizing the transition from mouth to nasal breathing to enhance endurance and recovery. Second, focusing on high-intensity, short-duration off-mat conditioning to mimic the sport's physical demands better. Lastly, improving Jiu Jitsu technique itself to conserve energy and move efficiently during matches. The coach, who has helped thousands worldwide, also offers a free four-week strength program to help athletes win more matches and reduce injuries.
Takeaways
- 💪 Being fit doesn't necessarily translate to having good conditioning for Jiu Jitsu; it's a common issue for many athletes to gas out during matches.
- 👊 Jiu Jitsu demands a unique conditioning approach because it is a mixed energy domain sport, requiring both explosive power and endurance.
- 🧘♂️ Learning to breathe efficiently is the quickest way to improve conditioning, involving practices like not holding your breath and focusing on nasal breathing.
- 💨 Conditioning off the mat should be high-intensity but short in duration to better mimic the physical demands of Jiu Jitsu.
- 🚴♂️ A sample high-intensity interval training (HIIT) workout can significantly improve Jiu Jitsu athletes' conditioning.
- 🔫 Improving skill and efficiency in Jiu Jitsu naturally enhances conditioning by minimizing wasted energy.
- 🏋️♂️ Focusing solely on one end of the conditioning spectrum is a common mistake that can impair overall Jiu Jitsu performance.
- 💦 Nasal breathing improves breathing efficiency, increases CO2 tolerance, and reduces recovery time between bouts of intense physical activity.
- 👏 The right conditioning strategy allows athletes to perform at a higher intensity for longer periods without getting as quickly fatigued.
- 💸 The author offers a free four-week strength program designed to help athletes win more matches and reduce injury risks.
Q & A
What is the main challenge Jiu Jitsu athletes face according to the script?
-The main challenge is getting gassed out or exhausted during live Jiu Jitsu training, even if they are fit and in shape.
How many tips does the script offer to improve Jiu Jitsu conditioning?
-The script offers three tips to improve Jiu Jitsu conditioning.
What unique aspect of Jiu Jitsu's physical demands is highlighted?
-Jiu Jitsu is described as a mixed energy domain sport, requiring both high intensity and long-form conditioning due to its varied physical demands.
What is the first tip to improve conditioning for Jiu Jitsu?
-The first tip is to learn how to breathe efficiently and effectively, emphasizing the importance of avoiding holding your breath and practicing nasal breathing.
Why is nasal breathing recommended over mouth breathing for Jiu Jitsu athletes?
-Nasal breathing is recommended because it improves breathing efficiency, increases carbon dioxide tolerance, and decreases recovery time needed between intense physical activities.
What common mistake do Jiu Jitsu athletes make in their conditioning training?
-A common mistake is focusing solely on one end of the conditioning spectrum, either on long-duration, low-intensity or short-duration, high-intensity exercises, which can hinder overall performance.
What is the suggested type of conditioning workout for Jiu Jitsu athletes, according to the script?
-The script suggests high-intensity, short-duration workouts, like sprints on a concept 2 rower or a fan bike, rather than long-duration, low-intensity cardio.
How did the presenter's conditioning improve without additional conditioning work?
-The presenter's conditioning improved significantly through better understanding and efficiency in Jiu Jitsu techniques, minimizing wasted energy.
What free gift does the presenter offer to viewers?
-The presenter offers a free four-week strength program designed to help viewers get stronger, win more matches, and get injured less.
How does Jiu Jitsu differ from sports like marathon running or Olympic weightlifting in terms of energy systems used?
-Jiu Jitsu uses mixed energy systems requiring both explosive power for short durations and sustained energy for longer periods, unlike sports that focus solely on either high-intensity, short-duration energy systems (like Olympic weightlifting) or low-intensity, long-duration systems (like marathon running).
Outlines
🥋 Boosting Jiu Jitsu Conditioning: Essential Tips
The video introduces the common issue of Jiu Jitsu athletes gassing out during training despite being in good physical shape. The speaker, a strength coach and experienced Jiu Jitsu practitioner, shares three crucial tips that have significantly improved conditioning for athletes worldwide. These tips are aimed at preparing athletes for winning more matches and reducing injuries. The speaker emphasizes the unique demands of Jiu Jitsu, which requires a mixed-energy domain approach to conditioning, combining both high-intensity and endurance training. The importance of efficient breathing techniques and the pitfalls of focusing solely on one type of conditioning are highlighted. The speaker also offers a free four-week strength program to viewers, promising it as a step towards better conditioning for Jiu Jitsu.
🚴♂️ High-Intensity Conditioning Workouts and Jiu Jitsu Mastery
The second part of the video outlines a specific workout designed to improve conditioning for Jiu Jitsu using high-intensity interval training (HIIT) on a Concept 2 rower or fan bike. This workout consists of six intervals of 15 seconds of maximum effort followed by 45 seconds of rest, with a suggestion to challenge oneself further by nasal breathing throughout. Additionally, the speaker shares a personal anecdote about receiving a purple belt and noticing a significant improvement in conditioning not from additional gym work, but from enhanced skill and efficiency in Jiu Jitsu techniques. This improvement underscored the importance of skill mastery in conserving energy and boosting conditioning. The video concludes with a reminder of the free strength program offer and an invitation to learn more about enhancing Jiu Jitsu performance.
Mindmap
Keywords
💡Jiu Jitsu Conditioning
💡Mixed Energy Domain Sport
💡Breathing Techniques
💡Nasal Breathing
💡Short and Sweet Conditioning
💡Efficiency of Movement
💡Energy Systems
💡Strength Program
💡Hand Fighting Sequences
💡Live Sparring Rounds
Highlights
Jiu Jitsu athletes often experience exhaustion during training, despite being fit.
Three conditioning tips have helped thousands improve their Jiu Jitsu performance.
A free four-week strength program is offered to help athletes win more matches.
Jiu Jitsu's physical demands require a specialized training system.
It's a mixed energy domain sport, utilizing various energy systems.
Athletes need both long-form conditioning for training sessions and high intensity conditioning for competitive matches.
Focusing solely on one end of the conditioning spectrum can hurt Jiu Jitsu performance.
Efficient breathing is crucial for improving conditioning in Jiu Jitsu.
Nasal breathing improves breathing efficiency and increases tolerance to carbon dioxide.
Conditioning off the mat should be high intensity and short duration.
A sample workout on a Concept2 rower or fan bike can improve conditioning.
Improving Jiu Jitsu skills can significantly boost conditioning by increasing movement efficiency.
Minimizing wasted energy on the mat is key to better conditioning.
A free strength program is available to help Jiu Jitsu athletes get stronger.
Learning and applying proper techniques can reduce energy expenditure during matches.
Transcripts
Jiu Jitsu athletes do you find yourself
constantly getting gassed out on the mat
or maybe you're someone who can roll
hard for one or two rounds but then you
have to sit out on the side because
you're just straight up exhausted that
used to be me I was that guy that came
into Jiu Jitsu Being Fit and in shape
but would completely gas out when it
came to live Jiu Jitsu trains it wasn't
until I discovered these three tips that
have helped myself as well as thousands
of athletes that I've worked with across
the world make massive improvements in
their overall Jiu Jitsu conditioning
which ultimately helped them be better
prepared to win more matches and get
injured less
foreign
[Music]
strength coach and before we dive into
the video I had a free gift that I'd
love to send you if you want to get
started on developing some strength so
that way you are better prepared to win
more matches and get injured less I have
a free four-week strength program that
I'd love to send you all you got to do
is just click the link in the
description below now let's dive into
those three conditioning tips I was
telling you guys about if you've been
doing Jiu Jitsu for any amount of time
you know that there is nothing that
compares to the exhaustion that you feel
when you're rolling hard on the mat
there is no exercise or cardio machine
or crossfit workout that perfectly
replicates the physical demands of Jiu
Jitsu that is why we need a specialized
system of training to enhance athletic
development in this incredibly unique
sport Jiu Jitsu is known as a mixed
energy domain sport your body uses
different Energy Systems to fuel various
types of physical activity some sports
like the 100 meter dash shot put power
lifting and Olympic weightlifting all
use energy systems that are mostly
associated with quick bursts of Highly
explosive power and force output other
sports such as Marathon running and
cross country rely on energy systems
that are associated with lower levels of
power output but with a consistent work
rate over longer periods of time on one
side of the spectrum we have short
duration and high intensity and on the
other hand we have longer duration low
intensity and Jiu Jitsu is a unique
sport in that it lands somewhere in the
middle you definitely need a base of
long-form conditioning to be able to
last the 60 to 90 minute Jiu Jitsu
training sessions you go through each
week as well as a base level of fitness
and conditioning to sustain your energy
over the course of multiple matches in a
day at a competitive tournament but you
also need the high intensity
conditioning to help you scramble to a
dominant position when it matters most
because Jiu Jitsu is a mixed energy
domain sport many Jiu Jitsu athletes
often make the mistake of focusing on
only one end of the conditioning
Spectrum this is a huge mistake and it
can actually hurt your overall Jiu Jitsu
performance here are my three best tips
to help you not make the same mistake to
tip number one learn to breathe the
fastest and simplest way to improve your
condition for jiu jitsu is to learn how
to breathe efficiently and effectively
here are two easy steps to help you
improve your breathing for jiu jitsu one
stop holding your breath you may not
even realize it but you may actually be
tensing up holding your breath during
some of your drills and your live
sparring rounds the more you tense up
and hold your breath the faster you're
going to end up gassing out slow things
down if you need to and focus on
maintaining a manageable breath rate on
the mat number two don't be a mouth
breather did you know that constantly
breathing in and out of your mouth could
be holding back or conditioning on the
mat Instead try focusing on nasal
breathing as much as you can during your
Jiu Jitsu training nasal breathing will
help improve breathing efficiency
increase carbon dioxide tolerance and
decrease the recovery time needed
between intense balance of physical
activity this essentially means that
you'll be able to do more work for a
longer period of time at a higher
intensity without gassing out as quickly
switching in nasal breathing only can be
very difficult especially during some of
your live training rounds what you can
do to get started on nasal breathing is
to focus on breathing exclusively in and
out of your nose during all of your
Technique work and some of your drills
as you become more comfortable with
nasal breathing start focusing on
maintaining nasal breathing as much as
you can during some of your live
sparring rounds tip number two keep
conditioning off the mat short and sweet
we've all been there before you step off
the mat after having a crazy intense
sparring round or really tough
competitive match and as you're standing
on the edge of the mat completely gassed
out and winded you think to yourself
do some more cardio the biggest mistake
grappling athletes make is opted for
longer duration lower intensity forms of
conditioning instead of focusing on
forms of conditioning that take place at
higher intensities for shorter durations
of time if you're doing a standard 60 to
90 minute class of Jiu Jitsu multiple
times a week that's a ton of physical
activity that contributes to your
overall conditioning for jiu jitsu the
actual reason why you're gassing out is
because you lack the ability to be
explosive and then quickly recover to be
ready to do it again if you need to when
it comes to training conditioning in the
gym as a jiu jitsu athlete focus on
training the end of the conditioning
spectrum that you don't always expose
yourself to when you're training Jiu
Jitsu on the map instead of going out
for a 30 45 minute jog you can jump on a
concept 2 rower or a fan bike and
perform multiple short Sprints but at a
very high intensity here's a sample
workout from the strength Matrix that
you can use to help improve your
conditioning it is one that I've used
with hundreds of athletes across the
world and prove their conditioning for a
jiu jitsu using a concept 2 rower or a
fan bike you're going to perform six
total intervals of 15 seconds on and 45
seconds off during the 15 seconds you're
gonna Sprint as hard as you possibly can
and you're going to rest during the 45
seconds off if you really want to
challenge yourself try doing this while
nasal breathing the entire time tip
number three get better at Jiu Jitsu now
I know this may seem a bit obvious but
here hear me out I received my purple
belt in December of 2020 and after about
six months of being a purple belt I
noticed my conditioning made some huge
progress in that time now normally if
something like that happened I would
have assumed it was because I was doing
all this extra condition work in the gym
but that actually wasn't the case at
that time I actually wasn't doing any
conditioning work I truly was just
lifting my face off and training Jiu
Jitsu four to six times a week what I
realized was that as my skills and
knowledge of Jiu Jitsu increased so did
my efficiency of movement on the mat
instead of wasting tons of energy
straining to finish a submission that
wasn't fully aligned or wasn't in the
right position I was able to use better
hand fighting sequences and the proper
technique to finish the choke while
using minimal energy at the end of the
day one of the best ways to supercharge
your conditioning for jiu jitsu is to
minimize as much wasted energy as
possible thank you guys so much for
tuning in my name is Josh settled and I
am the BJJ strength coach and before you
head out I did have a free gift that I'd
love to send you if you want to learn
more about how you can get stronger so
you can win more matches and get injured
less click the link in the description
below and you can download a free four
week strength program if you want to
learn more about how to enhance your Jiu
Jitsu performance you can watch this
video right here
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