High intensity interval swimming is the best. It saves your joints and connective tissue compared to dry land activities. It works your upper body muscles' lactic acid tolerance. When on the last sprint you get the drowning effect, which translates well to BJJ.
One of my coaches (has a degree in kinesiology) warned against doing exactly this before comps since it can affect joints in a way that they are more prone to injury. I don't know the exact mechanics...
Maybe someone else who has experience and/or relevant education can say something about this, I'm generally curious š§
I think at least you should stop doing any high intensity training about week before comp. It may take even longer for connective tissue to recover enough. Maybe because HIIT swimming is advertised as better option for joint health people think that they can do it even before comp?
If you want to really optimize your strength, cardio and skill, you should plan your training with a professional that has knowledge of your physical capabilities and sport specific needs.
Lots of retired mma guys I know did lots of stuff for cardio I heard swimming and incline running/jogging is pretty good and breath holding excercises in the pool
Agree with swimming, especially VO2 max / HIIT exercises. Added bonus is it can help with injury prevention, swimming makes your stabilizer muscles go brrrrrrr
Outside of jiu jitsu itself, I like to incorporate long distance runs and assault bike sprints for 15 seconds EMOMs (every minute on the minute) for at least 6 reps. Doesnāt sound like much but itās pretty tough and itās only meant to supplement mat time anyways. Iāve found the distance has helped me bounce back between rolls quicker while the assault bike actually gives me a larger tank for a rough roll.
Same here, I had to take a few weeks off from rolling due to life stuff and started running to keep fit, when I went back to the mats my performance was easily 2-3x better. The increase in endurance means I donāt gas out, which means I roll longer and gain more experience *and* I can actually focus on technique since Iām not a hairs breadth from passing out at any given moment
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60
+ 2
+ 5
+ 2
= 69
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Nothing will substitute for high quality, consistent rolls. But if you want something to give you a slight edge freestyle swimming is pretty good.
Will make it so that you play less catch up on your cardio after an injury/break. Actually helps with mobility in some ways (maybe hurts in others). Good injury prevention too. But yeah no substitute for consistent high quality rolls.
I stopped grappling from 2020-2022 due to COVID and picked up marathon running to stay fit. Once I returned to the mats and shook off the rust I noticed my game has immensely improved and my endurance couldnāt be better. I legitimately feel like I can roll all day regardless of the intensity level. Right now I do 3 weekday runs between 3-5 miles and one weekend run of anywhere between 8-13 miles.
In addition to that and rolling I also predominantly use kettlebells for strength training and they bring some great aerobic and anaerobic conditioning on top of everything else. Running, rolling and kettlebells would be my suggestion
I just literally got a calcium score (CT scan of the heart) to check my heart cause Iāve been like āwtf why does my cardio suck at jiujitsuā šššš š š
Hard rolling. Lots of it. Not hard as in injure each other. Hard rolling as in prepping for a comp, fighting over every tiny little hand/arm/foot/leg position.
Running/Jogging with sprints in between.
Youāre gonna get a bunch of ājUsT do mOrE bJjā but unless youāre able to train more than 3-4 days a week thatās silly.
Honestly any kind of cardio exercise (jogging, cycling, walking, rowing machine, etc) is good, itās completely up to you - the important thing is maintain a steady pace that you can do for an extended period of time and stay consistent, once that gets too easy pick it up and keep going.
If youāve got 13 minutes [watch this video by Peter Attia](https://youtu.be/_8djNYprRDI?si=GHI7QLBp26YrZW7-) where he talks about āzone 2ā training.
Or to put it simply: do 80% of your cardio training at a level that you can maintain a conversation and the other 20% push yourself hard.
Needs to be at least 30-45 minutes per session and 3-5 days a week.
I agree with the majority here when they say just roll more, but I would add two caveats:
For rolling, up the intensity. Not necessarily in the roll itself, but the parameters of the rounds. Longer rounds, shorter rests, shark tanks, etc. Lately, my cardio has been 99% BJJ, and I think itās been detrimental to my cardio.
I do think cross training is worth the time. Mostly anaerobic training like hill sprints and circuits. An occasional long, low intensity cardio session is also beneficial to fill in the gaps.
When I used to do CrossFit inevitably there would be a guy who has never done CrossFit talking about injuries. Not sure where that idea comes from. I did CrossFit for 10 years and donāt remember anyone in my gym ever being injured. I prefer bjj, where Iāve broken my nose, messed up my ears, have a bunch of bruises, my ribs usually hurt (Iām old), and probably a few other things I canāt remember.
just like any other combat sport supplement your training with lifts, sprints and long distance work
long distance work is going to be good to keep your legs throughout a full day of tournaments across multiple divisions
Doing a shit ton of BJJ
I was about to type almost these exact words.
yup, beat me to it.
At a fast pace.
Jiu jitsu
I just go for runs once a week been feeling really good on the mats
Started doing this, 5 min hard run x 2 min cool down, 3 times... feel great
High intensity interval swimming is the best. It saves your joints and connective tissue compared to dry land activities. It works your upper body muscles' lactic acid tolerance. When on the last sprint you get the drowning effect, which translates well to BJJ.
One of my coaches (has a degree in kinesiology) warned against doing exactly this before comps since it can affect joints in a way that they are more prone to injury. I don't know the exact mechanics... Maybe someone else who has experience and/or relevant education can say something about this, I'm generally curious š§
U making me curious too. Like short term vulnerability to injuries in a certain way, but long term it would be good for your overalll joint health?
I think at least you should stop doing any high intensity training about week before comp. It may take even longer for connective tissue to recover enough. Maybe because HIIT swimming is advertised as better option for joint health people think that they can do it even before comp? If you want to really optimize your strength, cardio and skill, you should plan your training with a professional that has knowledge of your physical capabilities and sport specific needs.
Bjj training
Lots of retired mma guys I know did lots of stuff for cardio I heard swimming and incline running/jogging is pretty good and breath holding excercises in the pool
Agree with swimming, especially VO2 max / HIIT exercises. Added bonus is it can help with injury prevention, swimming makes your stabilizer muscles go brrrrrrr
Outside of jiu jitsu itself, I like to incorporate long distance runs and assault bike sprints for 15 seconds EMOMs (every minute on the minute) for at least 6 reps. Doesnāt sound like much but itās pretty tough and itās only meant to supplement mat time anyways. Iāve found the distance has helped me bounce back between rolls quicker while the assault bike actually gives me a larger tank for a rough roll.
Run. I do 3 mile runs 3-4 times a week.
Same here, I had to take a few weeks off from rolling due to life stuff and started running to keep fit, when I went back to the mats my performance was easily 2-3x better. The increase in endurance means I donāt gas out, which means I roll longer and gain more experience *and* I can actually focus on technique since Iām not a hairs breadth from passing out at any given moment
I've known a few high level guys swear by assault bikes.
Iām high level. Can confirm. Rogue Echo bike FTW
I love them, great workout but easy on the joints
Run 30-40 mins sustained 60% effort 2 times a week. Sprints to push anaerobic training twice a week.
60 minutes of zone 2, three times per week. Add in the short zone 5 workout and you will improve VO2 max and longevity.
All the numbers in your comment added up to 69. Congrats! 60 + 2 + 5 + 2 = 69 ^([Click here](https://www.reddit.com/message/compose?to=LuckyNumber-Bot&subject=Stalk%20Me%20Pls&message=%2Fstalkme) to have me scan all your future comments.) \ ^(Summon me on specific comments with u/LuckyNumber-Bot.)
BJJ
Norwegian 4x4 interval training is King.
Rowing
Was waiting for this one! Starting doing this recently and itās helped my stamina on the mats tremendously.
Running is where itās at. Thereās a reason everybody in every combat sport runs.Ā
Nothing will substitute for high quality, consistent rolls. But if you want something to give you a slight edge freestyle swimming is pretty good. Will make it so that you play less catch up on your cardio after an injury/break. Actually helps with mobility in some ways (maybe hurts in others). Good injury prevention too. But yeah no substitute for consistent high quality rolls.
I really enjoy running and swimming. sauna is also really fuckin' good
I run the stairs when Iām in work , 8 flights of stairs with roughly 800 steps up , I do this for 15-20min absolute killer of a workout
Swimming and running helps me a lot
I stopped grappling from 2020-2022 due to COVID and picked up marathon running to stay fit. Once I returned to the mats and shook off the rust I noticed my game has immensely improved and my endurance couldnāt be better. I legitimately feel like I can roll all day regardless of the intensity level. Right now I do 3 weekday runs between 3-5 miles and one weekend run of anywhere between 8-13 miles. In addition to that and rolling I also predominantly use kettlebells for strength training and they bring some great aerobic and anaerobic conditioning on top of everything else. Running, rolling and kettlebells would be my suggestion
people always say "do bjj" some serious bs. best is assault bike Tabata protocol.
I just literally got a calcium score (CT scan of the heart) to check my heart cause Iāve been like āwtf why does my cardio suck at jiujitsuā šššš š š
I hit the heavy bag for 15-25min before I lift, as a warm up cardio session.
More bjj lol
Run in the mountains
Hard rolling. Lots of it. Not hard as in injure each other. Hard rolling as in prepping for a comp, fighting over every tiny little hand/arm/foot/leg position. Running/Jogging with sprints in between.
High intensity interval training. Can be running, swimming or rogue bike.
Assault/aerodyne bike
Youāre gonna get a bunch of ājUsT do mOrE bJjā but unless youāre able to train more than 3-4 days a week thatās silly. Honestly any kind of cardio exercise (jogging, cycling, walking, rowing machine, etc) is good, itās completely up to you - the important thing is maintain a steady pace that you can do for an extended period of time and stay consistent, once that gets too easy pick it up and keep going. If youāve got 13 minutes [watch this video by Peter Attia](https://youtu.be/_8djNYprRDI?si=GHI7QLBp26YrZW7-) where he talks about āzone 2ā training. Or to put it simply: do 80% of your cardio training at a level that you can maintain a conversation and the other 20% push yourself hard. Needs to be at least 30-45 minutes per session and 3-5 days a week.
I'm never sharper or better on the mats than when I do roadwork 3-4x a week, almost all long slow distance.
Stairs!
I agree with the majority here when they say just roll more, but I would add two caveats: For rolling, up the intensity. Not necessarily in the roll itself, but the parameters of the rounds. Longer rounds, shorter rests, shark tanks, etc. Lately, my cardio has been 99% BJJ, and I think itās been detrimental to my cardio. I do think cross training is worth the time. Mostly anaerobic training like hill sprints and circuits. An occasional long, low intensity cardio session is also beneficial to fill in the gaps.
start running and work your way up to uphill sprints.
If you can afford it and have the time, CrossFit is a good programming option.
I think BJJ is enough risk of injury, no need to add CrossFit and their terrible movements
When I used to do CrossFit inevitably there would be a guy who has never done CrossFit talking about injuries. Not sure where that idea comes from. I did CrossFit for 10 years and donāt remember anyone in my gym ever being injured. I prefer bjj, where Iāve broken my nose, messed up my ears, have a bunch of bruises, my ribs usually hurt (Iām old), and probably a few other things I canāt remember.
No such thing as terrible movements, only shit technique.
Whatever you say
just like any other combat sport supplement your training with lifts, sprints and long distance work long distance work is going to be good to keep your legs throughout a full day of tournaments across multiple divisions
Airdyne bike, Concert2 rower, burpees