3 Cardio Hacks To Take Your BJJ Game To The Next Level!

Summary

In 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

00:00

🥋 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.

05:02

🚴‍♂️ 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.

Keywords

💡Jiu Jitsu Conditioning

Jiu Jitsu conditioning refers to the specific physical preparation and endurance required for Brazilian Jiu Jitsu, a martial art that emphasizes grappling and ground fighting. The video emphasizes the unique demands Jiu Jitsu places on an athlete's body, necessitating a tailored approach to conditioning that enhances performance, prevents injury, and allows for sustained effort during training and competition. Unlike generic fitness or conditioning, it requires a mix of aerobic and anaerobic training to meet the sport's varied physical demands.

💡Mixed Energy Domain Sport

The term 'Mixed Energy Domain Sport' is used to describe sports like Jiu Jitsu that require the use of multiple energy systems within the body. These include systems for short, explosive efforts as well as those needed for sustained activity. The video highlights how Jiu Jitsu athletes need both the ability to perform high-intensity actions (such as quick scrambles for position) and maintain activity over longer periods, such as during extended training sessions or tournaments, making it essential to train across different energy systems.

💡Breathing Techniques

Breathing techniques are critical for effective Jiu Jitsu conditioning. The video outlines the importance of learning to breathe efficiently through techniques like avoiding breath-holding and practicing nasal breathing. These methods help improve oxygen efficiency, increase carbon dioxide tolerance, and reduce recovery time between intense efforts. Proper breathing is portrayed as a foundational skill that can significantly enhance an athlete's stamina and performance on the mat.

💡Nasal Breathing

Nasal breathing, as opposed to mouth breathing, is highlighted in the video as a method to improve breathing efficiency and conditioning for Jiu Jitsu athletes. It involves inhaling and exhaling through the nose to better regulate breath, increase carbon dioxide tolerance, and improve overall endurance. The script suggests starting with nasal breathing during less intense drills and gradually incorporating it into more demanding sparring rounds.

💡Short and Sweet Conditioning

The concept of 'Short and Sweet Conditioning' refers to the idea that off-mat conditioning for Jiu Jitsu should be high intensity but of short duration. The video advises against long, low-intensity cardio in favor of brief, intense exercises like sprints on a rower or bike. This approach is meant to simulate the bursts of effort required in Jiu Jitsu, improving an athlete's explosive power and recovery speed.

💡Efficiency of Movement

Efficiency of movement is presented as a key to improving Jiu Jitsu conditioning. This concept involves using technique and strategy over brute strength, allowing for the conservation of energy during fights. The video suggests that as athletes become more skilled and their understanding of Jiu Jitsu deepens, they can perform better with less physical effort by avoiding unnecessary movements and focusing on effective techniques.

💡Energy Systems

Energy systems refer to the physiological mechanisms the body uses to produce energy for different types of activity. In the context of Jiu Jitsu, the video explains the importance of training both the anaerobic system (for short, high-intensity efforts) and the aerobic system (for endurance and recovery). Understanding and training these systems accordingly can lead to significant improvements in a Jiu Jitsu athlete's performance and endurance.

💡Strength Program

The 'Strength Program' mentioned in the video is a structured plan of exercises designed to build muscle strength and endurance specific to Jiu Jitsu. The video offers a free four-week program aimed at improving athletes' performance on the mat, highlighting the importance of strength training in complementing technical skills and conditioning for better overall Jiu Jitsu capabilities.

💡Hand Fighting Sequences

Hand fighting sequences refer to the strategic use of hands to gain an advantage over an opponent in Jiu Jitsu, such as in achieving grips, executing submissions, or defending against attacks. The video suggests that improving hand fighting techniques can lead to more efficient energy use during matches, as athletes can secure better positions and submissions with less effort.

💡Live Sparring Rounds

Live sparring rounds are practice matches where Jiu Jitsu athletes engage in free-form grappling, applying techniques in a simulated combat situation. The video underscores the importance of these rounds for conditioning, as they closely mimic the physical demands of actual competition. It suggests incorporating specific breathing and conditioning strategies during these rounds to build endurance and improve performance.

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

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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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