Jiu Jitsu Conditioning

What is the best way to improve your Jiu Jitsu conditioning?

The best way to improve your jiu jitsu conditioning is by performing high intensity drills and by rolling with other grapplers that will push you to your limit. People always talk about sport specific training, well guess what? BJJ drills and sparring are as sport specific as it gets. Don't get me wrong, there are GREAT workouts that will significantly enhance your performance on the grappling mat such as dead lifts and posterior chain exercises; but drills and rolling are still the ticket as far as I am concerned.

Serious Jiu Jitsu players know that conditioning is #1 next to technique if they want to perform well. Lets face it, if you become exhausted on the mat and quit moving because you are "tired" then you've basically tapped out. Sometimes, when visiting another school, I'll roll with a big heavy guy that is out of shape and when he gets tired he just lays on top of me and tries to smother my face with his gi. What is that? That isn't Jiu Jitsu, that's being too lazy to keep moving and work your technique!

Very few people have the luxury of training Jits every day and therefore must resort to other means of staying in shape. Not everyone can afford to go to a gym or hire a personal trainer to focus on jiu jitsu specific exercises. So what is the solution? Out of all the "at home" exercises out there, which one is the best for Jiu Jitsu? In my opinion - it's the BURPEE!

The burpee offers a total package workout in a relatively short period of time and it doesn't cost you a cent. I doubt there is any muscle in the body that doesn't get worked out by this exercise. You develop strength, cardio, and explosiveness all at once. The burpee can also be modified to target specific areas you want to work on. For example, change out the jump squat (develops explosiveness and power) for a heel digging butt back squat to develop your posterior chain (great for standing guard passes).

So there you have it, outside of drilling and rolling the burpee is probably one of the best exercises we can do to improve our jiu jitsu conditioning.


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