{"id":19117,"date":"2023-04-23T15:42:23","date_gmt":"2023-04-23T20:42:23","guid":{"rendered":"https:\/\/rollingaroundbjj.com\/?p=19117"},"modified":"2023-04-23T15:43:28","modified_gmt":"2023-04-23T20:43:28","slug":"bjj-cardio","status":"publish","type":"post","link":"https:\/\/rollingaroundbjj.com\/bjj-cardio\/","title":{"rendered":"BJJ Cardio (Never Gas Out)"},"content":{"rendered":"\n
Nothing is worse than completely gassing out during a BJJ match or hard roll and wanting to tap out to exhaustion. To significantly reduce the chance of this happening, you need good cardio and conditioning specifically for the demands of jiu-jitsu. But how do you build it?<\/p>\n\n\n\n
Most of the cardio for BJJ is built just by training on the mats because BJJ is both a form of cardio and strength training. But additional cardio work will improve your performance. The best way to do it is by doing circuits of drills similar to the movements of BJJ, like double-leg takedowns, sprawls, shrimping, and many others.<\/strong><\/p>\n\n\n\n There are no two ways to say it: you need good cardio to succeed in BJJ. But how to improve it is a much more complicated topic worth investing in thoroughly.<\/p>\n\n\n\n Having good cardio for something means being able to perform the sport’s specific movements without fatigue. Or in other words, cardio for BJJ is how long you can grapple without getting exhausted. This also includes strength and muscle endurance, which is called conditioning for BJJ. <\/p>\n\n\n\n At the same time, cardio (coming from cardiovascular) is the capacity and ability of the energy systems. But sticking to the widely accepted terminology, we can say cardio is your overall endurance.<\/p>\n\n\n\n BJJ cardio entails three energy systems: the aerobic and anaerobic systems, meaning with and without oxygen. <\/p>\n\n\n\n It’s essential to understand from the start that all energy systems are working simultaneously and harmoniously with each other, and you can’t separate them with a straight line. That said, specific training methods can target adaptations that occur more in a single system.<\/p>\n\n\n\n BJJ is a sport where all energy systems must work because, in a typical 5- to 10-minute match, there are rest periods, periods with light activity, and periods with intense activity. <\/p>\n\n\n\n Most of the time consists of low-intensity activity, making BJJ more of an aerobic sport. The intensity of the effort determines which system is predominantly supplying the energy. Again, systems don’t just turn on and off; they work the entire time. Depending on the intensity, a different one gives most of the energy.<\/p>\n\n\n\n So, let\u2019s see what each system is responsible for and how this translates for BJJ.<\/p>\n\n\n\nWhat Is Cardio For BJJ<\/h2>\n\n\n\n
Aerobic System<\/h3>\n\n\n\n