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Cardio for BJJ?

    Mon, 2008-01-14 14:57 — sonicbh

    I am starting to cut again and I am getting bored of the same old workouts. What are you guys do for cardio routines/Weight Cutting?

    three harmonies's picture

    Roll. Roll. Roll.
    Oh, and roll.
    Jake :D

    PS Seriously though....swimmers swim. Runners, run. Grapplers, grapple. At least that is what Mr. Anderson Silva said when I trained with him last year. :)

    Your rating: None
    KibunInc's picture

    When I need to up my cardio I do alot of rolliing and Thai boxing. I like to do wind sprints and a stupid exercise where I jump up and down on a cardio style stepper.

    Your rating: None
    silent assassin's picture

    I agree with the 2 posts above this one. There's no magic way.

    There are many good excercises that build muscle ENDURANCE. Endurance excercises/lifting, not powerlifting for 4-5 reps. This will help if a match is fast paced & or goes for a while.

    I also like fast paced jogging & wind sprints to stretch the lungs. Need good lungs & a strong heart.

    But I'm a big beleiver in rolling,rolling, & rolling some more. If ur strapped for time & can't fit everything in ur schedule this is the most important thing to do.

    Good luck!

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    Billingslea's picture

    running is always good. i can't really get in to a good groove in grappling if i haven't been running. Also learning to pay attention to when you breath.

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    owl scowlz's picture

    try these simple warmups

    well personally i like to sprint up and down the scorching sahara sand dunes in the nude while juggling lava rocks and hurtling camels then i trek north for my daily everest summit (via handstand of coarse) that usually gets me warm but i think im reaching a plateau and i need some fresh ideas to take it to the next level!!!!!!

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    lorenzodamarith's picture

    hello,

    owlscowlz try a similar workout on the surface of the sun. the higher temperature and higher gravity will place some additional demands on your system!!

    the russian space program should be able to launch you there.

    thanks

    Your rating: None
    LovatoJr's picture

    If you don't want to go to a gym or run, here are some thoughts on getting in better shape at the academy. First, when you train try not to take too much of a break between rounds. In other words as soon as your done training with one person go right to the next. If they are busy then start doing some sort of exercise (jump rope, push ups, pull ups, squats) until they are ready. Also, another way to help get in good shape is to do a lot of takedowns. In between rounds do a takedown sprint, like 30-50 reps of your best takedown, finish the takedown completely on every tenth rep. Lastly, when you train forget about trying to hold or survive, just open up and try everything. Try to get as many submissions as you can every round, that will make you work a lot harder. If you do all of this for 60 - 90 minute straight, you will definitely get in better shape.

    Your rating: None
    silent assassin's picture

    LovatoJr;16857 wrote:
    If you don't want to go to a gym or run, here are some thoughts on getting in better shape at the academy. First, when you train try not to take too much of a break between rounds. In other words as soon as your done training with one person go right to the next. If they are busy then start doing some sort of exercise (jump rope, push ups, pull ups, squats) until they are ready. Also, another way to help get in good shape is to do a lot of takedowns. In between rounds do a takedown sprint, like 30-50 reps of your best takedown, finish the takedown completely on every tenth rep. Lastly, when you train forget about trying to hold or survive, just open up and try everything. Try to get as many submissions as you can every round, that will make you work a lot harder. If you do all of this for 60 - 90 minute straight, you will definitely get in better shape.

    We have a guy getting ready for a fight now & one of the things we do is close to this. 5 minutes rolling with one guy--1 minute jumping rope--5 minutes (fresh guy)--etc... 5 rounds,always with a fresh guy.

    Your rating: None
    KibunInc's picture

    If you are by yourself then do windsprints, burpies, practice shooting in on a heavy bag, work a ground and pound bag. I find that if I workout by myself I do not always push myself hard enough. Get a heart monitor (you can get them at a local drug store), target your heart rate and monitor it during your workout to make sure you do not cheat.

    To find your target heart rate:

    Take your body weight, subtract your age from it, and multiply by 70%.

    Your rating: None
    BJJ_Enzo's picture

    KibunInc;16913 wrote:

    To find your target heart rate:

    Take your body weight, subtract your age from it, and multiply by 70%.

    There seems to be something missing in the equation. For example: a 150lb 40 yr old would have a target heart rate of 77. That doesn't seem correct. For many 40 yr olds that may reached by standing up from the couch.

    KibunInc is very correct that heart rate monitors can be a huge asset to training.

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    lorenzodamarith's picture

    BJJ_Enzo;16967 wrote:
    There seems to be something missing in the equation. For example: a 150lb 40 yr old would have a target heart rate of 77. That doesn't seem correct. For many 40 yr olds that may reached by standing up from the couch.

    KibunInc is very correct that heart rate monitors can be a huge asset to training.

    hello,

    200 - age x 65% to 70%(fat burning) or 75% to 85%(cardio).

    solve for x.

    thanks

    Your rating: None
    KibunInc's picture

    The formula that I use comes from my doctor. I have often wondered if it is correct based on some young ages and weight. I believe that it is a general way to determine a targeted heart rate, but that each person should find out what is best for them.

    Your rating: None
    lorenzodamarith's picture

    KibunInc;16975 wrote:
    The formula that I use comes from my doctor. I have often wondered if it is correct based on some young ages and weight. I believe that it is a general way to determine a targeted heart rate, but that each person should find out what is best for them.

    hello

    why won't anyone solve for x?!?!?!

    thanks

    Your rating: None
    lucifer_z28's picture

    i looked it up the standard is 220 - your age is your max heart rate
    below is a link if you wanna see one source
    http://en.wikipedia.org/wiki/Heart_rate#Maximum_heart_rate

    Your rating: None
    lorenzodamarith's picture

    lucifer_z28;17055 wrote:
    i looked it up the standard is 220 - your age is your max heart rate
    below is a link if you wanna see one source
    http://en.wikipedia.org/wiki/Heart_rate#Maximum_heart_rate

    hello,

    appreciate it luciferz28.

    variables are scary.

    thanks

    Your rating: None
    lorenzodamarith's picture

    KibunInc;16913 wrote:
    If you are by yourself then do windsprints, burpies, practice shooting in on a heavy bag, work a ground and pound bag. I find that if I workout by myself I do not always push myself hard enough. Get a heart monitor (you can get them at a local drug store), target your heart rate and monitor it during your workout to make sure you do not cheat.

    To find your target heart rate:

    Take your body weight, subtract your age from it, and multiply by 70%.

    hello,

    take your bodyweight, subtract your age, multiply by 70%, add the distance to the sun, divide by the circumferance of the moon, plot the slope of the line, solve for X.

    hahahahahahahahahahahahaha!!!

    thanks

    Your rating: None
    rosie's picture

    good stuff, lovato, thanks!;)

    Your rating: None
    lucifer_z28's picture

    like everyone else said roll...roll till your a bout to puke then puke and roll some more, if you think your about to die your prolly working almost hard enough... i am a pretty chubby guy but i have better cardio (while rolling) than 90 percent of the people where i train and i train at a fairly large school
    150 or so
    also getting 1or 2 hard rolls in a week isnt enough try to get 3-4 good hard workouts in a week

    Your rating: None
    lorenzodamarith's picture

    lucifer_z28;16873 wrote:
    like everyone else said roll...roll till your a bout to puke then puke and roll some more, if you think your about to die your prolly working almost hard enough... i am a pretty chubby guy but i have better cardio (while rolling) than 90 percent of the people where i train and i train at a fairly large school
    150 or so
    also getting 1or 2 hard rolls in a week isnt enough try to get 3-4 good hard workouts in a week

    hello,

    amen, brother!! say it on the mountaintop!!

    thanks

    Your rating: None
    lorenzodamarith's picture

    sonicbh;16875 wrote:
    Ok sorry I am doing a horrible job I guess of explaining the problem. I live in South Dakota, population small, sometimes there is nobody else to roll with, what are some solo drills that you guys do, when not grappling? I am a Purple belt in Jits so I have quite a few that I use but I am always looking for new ideas.

    hello,

    ah. mucho understando. well, there is something that may help you. there are a couple of sites you should check out.

    one is grapplearts.com.... stephankesting. there is a dvd called grappling drills. PACKED with drill and ways of applying them. cheap too!!! big bargain.

    second is rmaxinternational.com.... scottsonnen. there is a dvd set called "4x7". it is all bodywieght stuff that you may be able to do without a gym. rings, plyometric box, pullup bar... that kind of thing. also has info on setting difficulty levels. the stuff is hellish hard, but worth it.

    hope this helps. good luck.

    thanks

    Your rating: None
    lorenzodamarith's picture

    hello,

    rolling. then roll. after that you might want to roll.

    when rolling though, do a lot of drilling/sparring. drill your escapes ALOT. especially from mounts and side control, as you are using your abs and legs to move your wieght and your opponents. this works really well if you turn it into positional sparring.

    "ok guys, you defend guard, you pass guard. if someone passes, go right back to guard.... GO!!!!"

    if you do any kind of muaythai/kickboxing, do a LOT of pad work.

    this should get your cardio going and assist with wieght control.

    hope it helps.

    thanks

    Your rating: None
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