How do you improve your cardio for BJJ?
You’re strong but you gas out real quick? Too bad BJJ matches take at least 5 minutes (white belt) up to 10 minutes (black belt).
Technique conquers all, but if both men are equally (non) technical, the guy with the biggest gas tank wins.
Tom DeBlass is a prominent member of the grappling community. The experienced black belt, former MMA fighter and respectable coach earned his bjj black belt under Ricardo Almeida. DeBlass shared his thoughts on Facebook on conditioning for BJJ:
Jiu-Jitsu knowledge for competitors..
If you are getting tired in competition you aren’t training the correct way.
As a competitor you must train disciplined every training session. So often I see people try and pass the guard standing for 20 seconds, if they don’t pass they go back to their knees. Why? Because standing and passing relentlessly is tiresome, it’s not comfortable.
However guess what, nothing about competing is comfortable. Stay disciplined and train with a pace that gets you exhausted during training. 90% of your conditioning should be rolling, remember that. Five, 10 minute matches holding your partner in side control or half guard is simply a false sense of security, and it does nothing for you. Stop training to be comfortable, train to become better.
Remember, heavy pressure causes cracks, keep the pressure on your opponent always. Learn to be relentless. Being tired should not even be a worry.
If you claim you love Jiu-Jitsu but you shy away from tough training, you’re a liar.
You don’t love Jiu-Jitsu, you love looking good against lesser than opponents and training partners.
If you truly love Jiu-Jitsu you train with the toughest people you can train with. Anytime, anywhere, in front of anyone.
You don’t stop when the timer rings, you go as long as your body allows you too.
Similar to DeBlass, In this video, Marcelo Garcia talks about his philosophy for conditioning for BJJ and regarding developing your BJJ game when you are around lower belts.
For Marcelo, instead of waiting for your partner to make a mistake, you should push the pace and force the partner to defend. This will also push your conditioning for BJJ.