As a instructor of Brazilian Jiu Jitsu one of the most frequent questions I get is how can one go about improving their endurance to preform Jiu Jitsu. As you know Jiu Jitsu is a physically demanding martial art and it requires a combination of strength, flexibility, technique, and most importantly, cardiovascular endurance. Unlike other martial arts a good level of cardio endurance helps maintain energy during intense grappling sessions and recover quickly between rounds. Besides my most common answer of “Just Come and Train.” here are some additional tips and methods for you to enhance your cardiovascular endurance.
Incorporate High-Intensity Interval Training (HIIT)
The first and I think the most effective method to improve ones cardiovascular endurance for Jiu Jitsu would be to incorporate a HIIT workout. These workouts are one of the most effective ways to boost your cardiovascular endurance for BJJ. I think the reasoning why they are so effective is that a HIIT workout involves alternating between short bursts of high-intensity exercises and brief rest periods. This simulates the high-intensity nature of BJJ spring rounds, where you experience intense efforts followed by short periods of rest.
Sample HIIT Workout for BJJ:
- 30 seconds sprinting or cycling at max effort
- 30 seconds of light jogging or rest
- Repeat for 10-15 rounds
This type of training conditions your body to recover faster between bursts of high activity, mimicking the demands of a BJJ match.
Focus on Sport-Specific Drills
Now this method that I’m suggesting next is from my experience 50/50. What I means is that when some students embark on workouts that focus on BJJ-specific drills. Some increase their endurance levels and others not so much. These workouts are based on movements such as guard passing, takedown drills, and positional sparring replicate the demands of a live match and engage your cardiovascular system in a similar way.
Key Drills:
- Positional sparring (e.g., passing guard, escaping bad positions)
- Flow rolling (constant movement without full resistance)
- Continuous guard passing or submission escape drills
These drills not only improve your technique but also enhance your ability to keep moving during a match without burning out.
Implement Steady-State Cardio for Endurance Base
My next recommended strategy besides doing a HIIT type workout that is excellent for explosive cardio, steady-state cardio builds your endurance base. Engaging in moderate-intensity exercises for longer durations, such as jogging, cycling, or swimming, can strengthen your heart and lungs, allowing you to perform longer during intense grappling sessions.
Recommended Routine:
- 30-60 minutes of jogging, swimming, or cycling at a moderate pace 2-3 times a week
This type of training helps you maintain stamina in long BJJ matches or training sessions.
Circuit Training for Functional Strength and Cardio
Circuit training combines cardio and strength exercises to build overall fitness. By performing different exercises one after the other without rest, your heart rate stays elevated, improving your cardiovascular endurance.
Sample Circuit for BJJ:
- Kettlebell swings (30 seconds)
- Push-ups (30 seconds)
- Bodyweight squats (30 seconds)
- Rest (1 minute)
- Repeat for 5-10 rounds
Circuits that focus on functional strength exercises like push-ups, squats, and kettlebell swings will not only improve your cardio but also help build the strength needed to perform powerful movements in BJJ.
Use Breathing Techniques to Enhance Endurance
This is a method that was made popular by Rickson Gracie, and recently noted by Mikey Muscmechi. Breath Control Exercises used for BJJ, is said to be a game changer. Many practitioners hold their breath when exerting force, which leads to quicker fatigue. Practicing breathing techniques will help you conserve energy and stay relaxed during a roll.
Breathing Exercises for BJJ:
- Diaphragmatic breathing: Focus on deep belly breaths instead of shallow chest breathing. This maximizes oxygen intake and helps maintain calmness during high-pressure situations.
- Breathing Cadence: Match your breathing with your movements during practice. For example, inhale when preparing a technique and exhale when executing it.
Hill Sprints for Explosive Power and Cardio
Hill sprints are an excellent way to increase both cardio endurance and explosive power. Running uphill forces your muscles to work harder, building leg strength and improving lung capacity. This will translate into better performance during explosive movements like escapes or takedowns in BJJ.
Routine:
- Find a hill or use a treadmill on an incline
- Sprint uphill for 20-30 seconds
- Walk back down for recovery
- Repeat 8-12 times
Train Your Recovery
Recovery between rounds in BJJ is crucial. If you can recover faster than your opponent, you’ll have a significant advantage in later rounds. Interval training, as mentioned earlier, is excellent for improving recovery. In addition, active recovery strategies such as walking or light jogging during rest periods help your body clear lactic acid and bring your heart rate down faster.
Stay Consistent with Your Cardio Training
Consistency is key to improving cardiovascular endurance. Incorporate a mix of the above training methods into your weekly routine, ensuring you’re working on both aerobic and anaerobic systems. Over time, your body will adapt to the increased demands, and you’ll notice improvements in your stamina during BJJ sessions.
Conclusion
Improving your cardiovascular endurance is essential for success in Brazilian Jiu-Jitsu. By incorporating a balanced approach that includes HIIT, sport-specific drills, steady-state cardio, circuit training, and proper breathing techniques, you’ll build the stamina needed to roll longer, recover faster, and perform better on the mats. Stick to a consistent training plan, and you’ll soon see significant improvements in both your endurance and overall BJJ performance.
To read other Blog articles 📖 that I have published. Simply click 🖱️on this URL Annapolis Jiu Jitsu Blog Articles.
If you want to take your grappling performance 💪 to the next level. Check out A1Grappler. Our specific line of Grappling 💊Nutritional Supplements, designed by Grapplers for Grapplers🥋🤼‍♀️ .
Interested in Brazilian Jiu Jitsu. Start in Annapolis’ premier Jiu Jitsu Academy. Our instructor staff consists of Brazilian National Champions, Pan American World Champion Masters World Champions and North American Grappling Champions. It gets NO better than Team Randori. Click HERE TO START.
Professor Al Hogan is a recent inductee in the U.S. Martial Arts Hall of Fame (2024) and a two time IBJJF Masters World Champion and Pan American Champion. He is renowned for his expertise in Brazilian Jiu Jitsu and Defensive Tactics Instruction, catering to the Jiu Jitsu enthusiast, law enforcement, military and security personnel.
👊 If you’re ready to amplify your Jiu Jitsu journey under Professor Al's tutelage, we offer you a complementary 1 Week Free Membership in our academy.
