Cardio for BJJ and How to Improve It
HTML-код
- Опубликовано: 2 окт 2024
- How to improve your BJJ Cardio - some simple fixes and additional harder solutions. The complete BJJ Q&A podcast, in which Stephan answers many more questions, is available here: • BJJ Podcast - 5 Jiu-Ji...
Today one higher belt told me that it's hard for him to give me any advices on my technique when I run out of gas so quickly. Immediately after I got home I started browsing the internet, doing my small research and looking for some ways to improve my cardio.
I must admit that your video helped me tremendously, because I realized that I absolutely have to QUIT SMOKING. Simple as that. I might have said that before, I might have used the phrase, but watching your video I realized how f***** dumb I am.
So no excuses, no "stressful job" kind of sh**.
Thank you very much. You might have just changed my life and my jiu-jitsu.
same here
I read your message 3 weeks ago, i quit smoking since then. Your post had more impact on me than anything else somehow. So thanks ! you saved my bjj and my life :)
During any fight, rolling during bjj, learn how to not tighten up when not necessary. Learn how to relax and not tension up the muscles when possible. Good example is yoel Romero. He said he learned it only a few fights ago and he can go 5 rounds now.
One of the advantages of having been morbidly obese for most of my life before training BJJ is my breathing is great, just bending over to tie shoe laces used to suffocate me so being choked doesn't phase me at all. Also from day one BJJ was always about getting fit and healthy for me so i never really care if i win or loose which helps me to stay calm.
I had never thought of this before but I too was obese most of my life and also feel I can hold out for longer (than one would expect based on my experience) on chokes and pressure! I would have to work to not pass out tying my own and kids shoes at the schools I worked at daily!! Too funny but you’re so right. (Same w/ not caring about winning/losing or belts) just trying to learn.
LOLLLL well done
Thank you Stephan, this unconscious breath holding happens to me all the time = (
Greetings from Brazil = )
+MrLucasBS The good news is now that you recognise it you can fix it quickly and double your cardio! This should be an next few weeks for you
Excellent advice as always from Stephen, these matters in BJJ are almost always overlooked, so thank you for ‘looking’ at it.
It looked like you had a mohawk in the thumbnail haha
"don't be fat, don't smoke, breath, exercise, exersise more" geniues
What about marijuana?
Yeah pretty simple.
The subtle lick of the lips after mentioning LSD.. >_>
I do lots of push-ups, pull ups, dips, body weight squats and jump rope. This regimen has helped me a lot since I train bjj only 1-2 times a week. Being able to move my own body weight using high reps is key I think.
This is very very true! I haven't done cardio the last month (holidays) and it has affected my bjj a lot because I was sluggish and just didn't have the gas in the tank to keep the pace I used to... Well, low and behold, the last week I started back doing cardio and my game is starting to be back to where it was.
I am 550lbs ... and can run a 5 minute mile then pull up a small tree.....and eat a cookie.
If you think 15-20% body fat is 'having a belly' then you need a reality check. Very very few normal people are less than 15% body fat. Less than 10% body fat and you start to run into health issues.
Elite athletes average at about 8 percent
He must be thinking of female bodyfat
I thank the biggest thang is to relax during fights or compitition . Doesn’t matter if your running marathons and have great cardio if your tense and nervous you’ll had quickly . U only relax as a result of being more comfortable and confident and relaxed . Experience is key . Spar spar spar !
I really respect you Stephen you have really helped the jiujitsu community.
Thanks Stephan,
I just finished your video.
1) I do need to lose a few pounds. Check!
I was out of the game for about 2 years because of a knee injury. I left at 205 lbs.; I returned at 218 lbs. Some of that is muscle gain, as I was also weight training leading up to my return, but my goal is to get back to about 205-207...
2) I do not smoke (see my last comment).
3) I do hold my breath at times. Check!
I don't do it as often because my teacher caught me and instructed me on how to breathe properly: "in through the nose, out through the mouth" at all times, especially when rolling...
Solution (for me): Hit the "heavy" kettle bells about twice a week...
'nuf Said!
Thanks again!
Great info and well said. I tried a little walk/jog to try to boost my cardio and I hurt my ankle so I'm staying away from that for a while. While a straight line walk/jog/run bothers me, I can be on my feet. I was thinking of being on a mat doing burpees/technical get ups/animal movement drills/bjj movement drills on a mat to improve cardio. I think that would be a good cardio benefit without getting beat up too much trying to double up on sparring for cardio.
For the older guys : Mountain biking and cross-training with sprint-interval is good. Personally , I like long-distance running and intervals with the stationary bike and the jump rope. THE ROWING MACHINE WILL GET YOU THERE TOO LIKE NO OTHER , and it's a great warm-up prior to going to the weights.
Yeah my cardio is what makes my roll session such hell. At 42 years old, slow metabolism, its a challenge in itself to keep up with the younger fellas.
Nicholas Meyers do you guys run the same day that you have class that night? For example I was running every other day for 3.2 miles each time.
Now that I’ve started Jiu Jitsu, I’m debating on if I should be running the same day that I have class that night?
I've heard people kind of singing while they roll so they have to breath.
roy nelson is that anamoly he’s talking about
Pot smokers dont get tired quick
Lies!!! I'm a black belt that has smoked weed for about 30 years. I slowed down for a few days and definitely felt the difference on the mats!
Thanks for this, I can run 13 miles, but guys I roll with keep telling me I hold my breath and after 3 minutes i am gassed. I am trying to remember to breath, which seems insane, but its not as easy as it sounds. Thanks again.
I breathe really loudly because I heard people forget to breathe. Then again I am 146 pounds rolling around with a guy that’s 250 pounds
Thank you finally someone admitting that too much and too hard rolling breaks the body down.. 🙏🏽
Also drink lots of water before class, but not too much.
Diet?I started taking good fats and that increased my endurance dramatically. And as a side-effect, I lost some weight as well because of that.
Was wondering what your current week is like working out and BJJ-wise. How many days of cardio (still 2 times?)? How many days of weights? How many days of BJJ? I'm 48 years old and I'm wondering what is too much. I know you're in your upper 40's/lower 50's, right?
hola mucho gusto en saludarte soy un fanatico de tus videos son muy buenas tus técnicas pero tengo un pequeño problema porque no le pones un subtitulo o si no seria micha molestia traducelo amigo. digo, si se puede. hasta pronto
I am getting into Jiu-jitsu. I do have a wrestling background and I have rolled a few times and I love it. As far as conditioning, judging from what I have seen I do think core is the most important part of the body to condition. As far as overall, I think core, cardio, functionality ( calisthenics and mobility), and flexibility would be the aspects to focus. I do know a few submissions from the marine corps. I also have a grappling that I practice what I know. Once this covid is contained , I will be going to a school. As far as cardio, I will be following Bruce Lee's cardio regimen ( Fighting Man Exercise ) which is running , exercise bike, jump roping, and shadowboxing which in this case will be rolling ( drills with and without the stability ball). I am waiting until I actually am training before I come up with a solid regimen. Right now I call it pre-conditioning phase before training . I am excited to be actually training. I have a personal goal in road to black belt.
2020 still helps me... iam overwight at 5;10 240 lb i smoke also lol.. I hold my own against higher lvl whitebelts as new guy ... but run out of breath!!! sigh iam trying to get into shape on the mat
What if im smoking weed? honest thoughts?
quit smoking and take edibles lol
how to improve cardio:
1. get on a concept2 rowerg
2. pull handle
keep pulling handle
3. repeat daily
I like the air bike or skierg
@@criostoirashtin11 I imagine the ski erg with the motion is good for getting those grips and pulling people in close
Stephan what are your thoughts on yoga as cross train. for me i noticed my roll is more flow and far less injury and stain when i do yoga at least once a week. Thank again for your contribution!
Love yoga for BJJ! Its a great way to maintain flexibility and mobility !
My problem seems to always be feeling ill. I ride 7 miles on my bike about 5 days a week, do weight training 3 days a week (circuits to mimic sparring rounds) and intermittently add in some jogging (at about a 7:30 to 8:30 minute mile for about 3 miles. I generally am only able to spar one or twice a week though. I don't smoke, I'm very fit, not too old (37) and take steps to up my aerobic and anaerobic cardio (I've even do some exercises specifically to get my body acclimated to the lactic acid) This is always in my head when I roll because the nausea shuts me down completely. Suggestions?
The biggest takeaway I got from jogging and running for jiu-jitsu was learning how to breathe through my nose and not my mouth I was able to recover way faster after a really hard roll running yes but also learning how to breathe through my nose then huffing and puffing through my mouth what I like to do is bite out of my mouth to feed close my mouth and just focus on my nose and breathe I tend to recover a lot faster but I learned how to do this I think running is great I think people just don't like to do it so they trash on it.
Spot on! Running on the treadmill unbelievably helped my game.
I've also heard you can refer to LSD as LSS=Low Steady State
Is no one gonna comment on the sass with which he threw that paper? 😂😂😂
Great 👍🏼 old rant - the small % of the year I have access to a pool my cardio soars…
And drink a lot of water.
Ah! There's nothing quite like early Stephen...
Personally I will recommend 3 things, do more bjj, try high volume calisthenics (push ups, pulls, sit ups and squats, do variations of the basics and do it at very high reps) and if you dont like running try bear crawling a mile or 2, it's more transferable to grappling
what about smoking... weed
great advice
Lost me when he said 15% was overweight. Lol
Lean enough for a serious athlete to have visible abs, but "overweight."
Right.
15-20% bf is good for women - I would just like to point that out. We will never achieve the low bf of men.
Surprised you didn't talk about carb intake. But then again when you made this video, keto/low carb wasn't as popular. Good info regardless!
Has the name Roy Nelson been said yet? LOL
Man...no alcohol? Really? Yes, you are right but if you take this to a married man what remain? An empty shell!
I completely agree, cleaning up the diet not smoking or drinking very important and doing your cardio great advice, work on your breathing as well
+Stephan Kesting I thought if you wanted to condition yourself to do bjj, the best way to do that would just to do more rolling in bjj? Could running more or whatever other form of cardio really improve your bjj? I honestly thought if you wanted to improve your cardio in bjj you would do more rolls in bjj?
Is it common jujitsu do know muscle training
u wot m8
Are you talking about weed? If so, the Diaz Brothers disagree lol. Love your work and videos! Great info!
Jeez dude get to the point.
Sorry if I sound like an ass, but I hate long intros.
Great cardio rant, thanks for the suggestions!
Sprinting and jogging are the worst things ever man, I prefer sparring to get my cardio up. Light but with a high pace. Or just intense bagwork. Anything to not have to run.
Thank you I need this
Did he say LSD
Going up stairs in a tall building helps cardio
I’m strong as hell but my cardio is shit, it always has been. I have tried everything.
Try not being strong as hell while on the mats. Only use your strength for finishes...
STOP IT, STOP IT... You are "cigarette shaming" me. I like my lungs how they are!
Just kidding!... Really, just kidding, I don't smoke; never have... it is a filthy habit.
I just thought about what some "new-age" whiny liberal would say to your comments regarding smoking.
You are so correct. If people are still smoking after training for a few years, then I seriously doubt that they are really training...
Maxx Danger Nate Diaz?
milburn69 he’s talking about cigarettes but the weed makes him a bit less effective no doubt
Free & Divided I disagree he does trial runs for fun 😂 but yeah he probably is talking about cigarettes
Does smoking weed affect with your cardio
I liked the "lsd" then troll face
acai is key in a good bjj or MMA diet seriously try it
Blablablabla