How to improve stamina/cardio for BJJ?

[GuardGame]

Yeah, the title says it all, how should I improve my stamina/cardio for BJJ? What are some of the most effective ways to do it? My goal is, while sparring, I wanna be able to be very explosive and keep the fight going at a fast pace the entire time, I wanna be pushing the pace...how would I get my cardio to this level? Opinions, and words of advice would be very much appreciated, thanks guys =)

 

[LCDforMe]

Wrestle like that A LOT. Also, doing sprints or faurtlicks (spell?) help a lot. There have been threads on this before so search around a bit and just keep wrestling.

 

[Wolverine]

Burpees and sandbag are very good for BJJ conditioning. Use the search function for burpees and you will find a few good threads. Here are some:

http://www.sherdog.net/forums/showthread.php?t=314939

Also, sand bag workout helps with conditioning.

http://www.warriorforce.com/sandbagconstructionkit.pdf

Hope this helps.

Wolverine
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[lockjaw211]

Wrestle like that A LOT. Also, doing sprints or faurtlicks (spell?) help a lot. There have been threads on this before so search around a bit and just keep wrestling.

im never going to do a fartlick no matter how good it is for you.

 

[Wolverine]

WTF is a fartlick?

Wolverine
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[Carlson]

Interval training has increased my overal stamina/cardio in less than a month and a half.

I started out not being able to keep the rpms on the elliptical machine much above 60 even after warming up. Today I was warming up at 65-70.

I do 5 min of warmup, 10 minutes at my cardio heart rate, then my interval sets, then finish up however long it takes for 35 minutes.

I started at 90 sec 80-90% effort
followed by 90 sec 60-70% effort, repeated 4 times.

I'm doing 60 sec/60 sec now.

Today I couldn't even get my heart rate up to the cardio before I started the intervals. I felt like I was breazing through what a month and a half ago had been brutal.

One more week of the 60/60 and I'll be going to 45/30's

I got the plan from this website.
http://www.trainforstrength.com/Endurance1.shtml

It's a nice way to slide into tabata intervals instead of just destroying yourself right away and thinking its impossible.

 

[Placebo_]

Interval training is the way to go.

 

[Headache]

I will do 1 to 5 sets 5 to 6 minute intervals of weights,treadmill or whatever.

Yesterday for 2 sets of 6 minutes each I did...3 600lb tire flips/20 sldegehammer hits on the tire/walked around my yard with 75lb farmers walks/pull 300lb sled/10 pushups...I keep going for 6 minutes. I figure some of it is very heavy, some fast and some explosive. Kinda like grappling.

Today I did 1 mile on a bike machine/bench 95lbs for 25 reps/15 reps of abs....I only did one set for 6 minutes after my weightlifting. My conditioning for BJJ gets better every week.

 

[Mark Limbaga]

Roll more. We also do tons of plyo and drills.

 

[LCDforMe]

I think it is spelled Faurtlek (I'm sure thats wrong too though). Anyway, just go on a track, sprint the straight side, then jog the curved part, sprint, jog, sprint, jog. Kinda like interval training. I hate them all though except I do them since they are good for me.

 

[Odium]

It is 'fartlek'; http://en.wikipedia.org/wiki/Fartlek

 

[demonx]

Skipping rope and burpee (pushup kind), sets and reps of these two things will fuck you up cardio wise if you pump through them quickly.

Cheap, easy to do, full body workout and excellent cardio.

 

[lockjaw211]

masturbating at a very high pace can get the heart going for some good cardio.

 

[mmagic]

If you get a cardio workout from your masturbation, you are definitely doing something wrong!

 

[Major lee Hong]

question to all you that train. I am in da military and my work schedule sucks. i know i shouldn't overdo myself but i can fit only 3.5 hrs of training. i run for 4 miles then i go straight into weights and right after that train MT. I think i am overdoing myself in a short time and don't know how to balance it. Any suggestions

 

[Duncon76]

Yesterday for 2 sets of 6 minutes each I did...3 600lb tire flips/20 sldegehammer hits on the tire/walked around my yard with 75lb farmers walks/pull 300lb sled/10 pushups...I keep going for 6 minutes. I figure some of it is very heavy, some fast and some explosive. Kinda like grappling.


Sounds like a great workout..!!!!!!! Keep it up..

 

[gracie_barra**]

well u gotta do bjj specific stuff , as in roll a shit load. i mean if youre trying to increase running stamina, do u go swimming? or if youre trying to increase swimming stamina, are you going to run? there are carry overs, but you gotta do specific shit for your sport. what are you going to do with weights? put a barbell over your chest horizontally and try to shrimp out from under it? put your body between 2 giant vice grips and try to pry them apart 100x each day? u gotta get out there and roll more.

also combat sports are alot more anaerobic based than aerobic based so start sprinting.

 

[paolo27th]

Wrestle like that A LOT. Also, doing sprints or faurtlicks (spell?) help a lot. There have been threads on this before so search around a bit and just keep wrestling.

That fart-lick stuff sounds pretty kinky...