BJJSML | Improve your Cardio in 6 Weeks

Wanna improve your cardio for BJJ??? Heres how

First exercise you need to do is ROLL ROLL ROLL and ROLL more BJJ especially when your tired and have already done a few rounds. During those exhausting rounds concentrate on your technique, defense and survival skills. Tell yourself that if you cannot be finished when you’re dead tired, you will never be finished when your 100%.

Wanna improve your cardio for BJJ??? Heres how: First exercise you need to do is ROLL ROLL ROLL and ROLL more BJJ especially when your tired and have already done a few rounds. During those exhausting rounds concentrate on your technique, defense and survival skills. Tell yourself that if you cannot be finished when you’re dead tired, you will never be finished when your 100%.

Second, to get an added boost to BJJ stamina it doesn’t hurt to add some cardio to your non-BJJ practicing days. Here are some suggestions: Per my last post the human body has two energy systems: Aerobic and Anaerobic: Your Aerobic system is your primary energy system and is exercised best by doing exercises that last more than 3 minutes in duration. So the following guidelines can be used to establish a good Aerobic routine: 2-3x per week 30mins of cardio at at between 50% - 85% of target exercise heart rate(Check out my thread on Target Heart Rate). After you have completed your 30 mins of cardio end your exercise with 4 sets/rounds of short intense training. This can be sprinting, or high repetition of light weights. The duration of the rounds should be 30secs of intense exercise followed by 10-20secs of rest. This will stimulate your body's other energy system "Anaerobic", which targets explosive muscle movement and short burst energy. Give you self roughly six weeks of this regime to see increases in cardio.

Sample Workout: The following will be used after your 30 mins of cardio are complete. 4 Rounds with 3 exercises per round done for 30 seconds each exercise with 10-15secs rest between each exercise. The exercises are done in this order:

Sprawls for 30 secs with 15secs rest (As fast as you can)

Pushups for 30 secs with 15sec rest (As fast as you can)

Full body squats 30 secs with 15sec rest (As fast as you can)

One round is equal to completing all 3 exercises. Do this for 4 rounds at the end of your 30mins of cardio. Total time for completion is roughly 40mins. You will have targeted both energy systems of the body and completed a mini-full body workout in 40 mins.