Best Way To Improve Your Cardio For BJJ

Professor Bernardo Faria breaks down the best way to improve our cardio for BJJ...

Do more Jiu jitsu….

The end.

Ok, so you were hoping for some more insight into how to improve your cardio for Jiu Jitsu.  It really is that simple, however, let’s break that down a little more and give you some tips that aren’t easy to execute on , but will certainly improve your cardio on the mats, and in life in general.

First and foremost, get on the mats for live training (rolling) as often as possible.  Whatever that is for you, make the most of it. If you can only make it two or three times a week, try to make it when you have the opportunity to train live, for a long period of time.  Professor Faria recommends at least 50 minutes of rolling every day.

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“If your cardio is not good, you should roll more, you should roll harder” – Professor Faria  

A common trait of Jiu jitsu practitioners that are complaining of not having good cardio is that they take the easy rounds, and rest often between rounds.  I remember being at a Professor Tom Deblass seminar a few years ago and he said “If you’re in the position for thirty seconds and nothing is happening, it’s time to move to a new position”.  A lot of times it’s easy, especially when you’re tired to get into a dominant position and then stall. You’re only cheating yourself, your cardio and your own development.

Take the tough rounds.  Get beat. Push the pace.  Make it hard. If it were easy everyone would do it.  Jiu jitsu isn’t easy, it’s not supposed to be. If you truly want to increase your cardio you must find the people in your academy that exploit your weaknesses.  Train with the person who is slightly lighter, but much faster and more technical than you and try to keep up. Train with the person who is much stronger than you and forces you to be more technical.  Train with the people that are consistently dominating at competitions, they likely train differently than the others who aren’t competitors.

Reading about how to improve your cardio on the mats is the easy part.  Now you have the plan, and the plan is simple. In the words of Jocko Willink “prioritize and execute”.  Prioritize your cardio improvement over your discomfort in the moment. Set a goal to train with the best people you share the mats with and don’t allow yourself any unplanned breaks.  Push through the pain and fatigue.

Now go train!

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