“If you are tired you’re not strong, if you are tired you’re not fast, if you’re tired you don’t have good technique, and if you’re tired you’re not even smart”
When you can’t train Jiu-Jitsu for whatever reason but still want to improve your conditioning for grappling, you have very few options. 6 time BJJ world champion likes to use Tabata interval workouts with BJJ/Wrestling themes to get in shape for BJJ.
Tabata interval workouts are considered one of the most efficient ways to improve your cardio if time and space is really limited. Here Andre Galvao talks about doing his BJJ cardio on a tight schedule, plus he goes through a difficult Tabata workout.
His Tabata workouts consist of 8 rounds of 20 secs work and 10 sec rest. Galvao doesn’t rest on those 10 secs rest time, he continues to do work.
During the 20 secs he does shadown wrestling with changing levels, sprawl, shots, down blocks, rotations etc…
His rest round consists of 10 secs of jump squats, 10 push ups, plank, etc….
If you don’t have mats at home or the space for shadow wrestling, you can do burpees, jump squats, sit ups etc…