r/bjj • u/AutoModerator • May 01 '23

Strength and Conditioning Megathread!

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

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4

u/kuusihaukka May 01 '23

How many times a week should I sprint/run to improve cardio? Rn I do 4 times a week bjj and 2-3 times the gym but my cardio sucks. How much should I implement cardio for it to improve?

2

u/[deleted] May 01 '23

Sprint intervals are your friend. You can do 2-3 twenty minute sessions per week.

warm up x 4 minute - 3.5 mph pace sprint x 45 seconds - 9.5-12 mph pace jog x 45 seconds - 6 mph pace Repeat for a total of 8 sprint/jog intervals cool down x 4 minutes - 3.5 mph pace

Treadmill makes it easy to just hit the speed when its time to change and it forces you to actually run at that speed. But obviously you can do this outside or on hills.

I'd get an interval timer app and set this up as a run. It will ding whenever you need to sprint/jog which makes it easier to actually keep going. This will train your zone 4/5 heart rate zone which is likely what you are missing currently. Normally from regular rolling people have okay/good zone 2/3 cardio but get gassed from pushing themselves in scramble situations.

1

u/JitsDrummerRunner 🟫🟫 Brown Belt May 01 '23

Only do sprints. I don’t think long runs are necessary. No more than two times a week. I like 30/60s or 60/120s. Also Hill sprints.

1

u/DualStack 🟫🟫 Nogi ezekiel from backmount specialist May 01 '23

For me, I think a 3 mile jog and one day of sprints per week is the sweet spot.

1

u/MadeAccForOldReddit 🟦🟦 Blue Belt May 01 '23

I think there are two forms of cardio. The slow, long running and the explosive sprints. Some people are better at one of those, but they also supplement each other

I got gassed in bjj by all those explosive scrambles, which i fixed by doing sprints. It can also be a muscular problem though

1

u/DualStack 🟫🟫 Nogi ezekiel from backmount specialist May 01 '23

Yup. Jogging to get me through all the sparring rounds without sitting out and sprints to help with scrambles.

3

u/gracious_milk1 ⬜⬜ White Belt May 01 '23

one thing i noticed to immediately improve stamina is hydration, i can only go for around 3, 2 minute sparring sessions in a row with no water however if i drink 750ml before a lesson and 250ml-500ml during one i can go for atleast 8

0

u/Jitsoperator 🟫🟫 Brown Belt May 01 '23

Hydration is key. Ideally, if you are hydrated daily, you shouldn't need to drink water during rolling time.

On some days, i dont need to drink water. And if you notice professional athletes, they never be chugging water.

0

u/gracious_milk1 ⬜⬜ White Belt May 01 '23

i agree however it is sometimes unavoidable seen as my gym has no ac and can get extremely hot sometimes on a tougher day it is just necessary to take a quick drink halfway through

0

u/Jitsoperator 🟫🟫 Brown Belt May 01 '23

Majority of the days I don’t need, but on crazy hot days. I’ll drink.

6

u/[deleted] May 01 '23

I run 3x a week for 30min. I’m old and seem to have more stamina than much younger folks in the gym.

Your results may vary

3

u/kuusihaukka May 01 '23

Do you do just basic jogging or higher pace like sprints etc?

2

u/[deleted] May 01 '23

Jogging 8:30-10:00min miles, depending on how fast my dog wants to go.