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).