2 Cardio Tips for Unathletic White Belt Who Gets Exhausted Rolling in BJJ 

Something my coaches always say is get comfortable being uncomfortable and control that breathing. Makes a big difference.

The deep, dark secret of BJJ is that it is exhausting. New participants put too much investment in how tired they feel, and never stop to accept that grappling is an inherently tiring activity. My advice? Lower your intensity so as to conserve energy, use technique all the time, control breathing in difficult situations. And when you are tired, don't let it discourage you. Everybody gets this way, so there's no need to dwell on it.

This is totally me. I can run on an elliptical at full resistance for an hour but two rolls and I am absolutely dead.

I’m a purple belt, always struggled with cardio. I’m a 120kg dude (don’t know what that is in American). I had to take some time off BJJ to focus on a fitness assessment I had coming up.. which involved a lot of running. When I went back to BJJ my cardio had gone through the roof!

Watching this as a 47yo blue belt who has become an unfit blob from nearly two years of lockdown. 😬

Chew is like my Professor away from the Academy. Thank you.

+1 for the bike, I invested in a good quality stationary bike and set up for zwift, 3x a week on a training program, 50-75 mins sessions and the difference is unreal

So funny that this came out today, last night my BJJ session was extremely intense and I lost some advantageous positions because I was so gassed out.

My favorite cardio for jiu jitsu is a rowing machine (when I have access to one), a steady pace is great for building general cardio, and 30-45 second sprints are good for simulating a high pace in a roll. Running is also good for the same reasons.

This is exacly me, 33 yr white belt, 6 months of training. Thanks Chewie and the guy who asked!

My 59 year old uncle has jiu jitsu cardio for days. Outside jiu jitsu he lifts 120lbs sandbag (over shoulder toss) and kettle bells.

Just keep rolling. I’m a white belt. After about 6 to 8 months my cardio was better. Now I can roll for two hours straight, no problem.

Thank you so much for posting this I just started Jiu Jitsu about 3 weeks ago I have terrible cardio because it’s been almost a year from my last time training from my base martial art of taekwondo which even then I had terrible cardio

Thank you for these tips, I totally agree with you, being a former long distance-runner and current white belt who gasps for air during the rolls!!

Yeah! I've being doing jujitsu for 2 weeks now, and I can't finish a whole round do to my Cardio!!! I grapple for less than 6 minutes and it feels like I've being lifting weights for an hour. I started running to strengthen my breathing. I love jujitsu and the challenges it presents. 👍😁😎❤

The moment you said Stronglifts, I had to make sure I liked the video lol. Its an awesome program for building strength. Thanks for the great content as always!

Great tips, thank you Professor Chewy

Running for sure gives me the best result for cardio and weight loss. Another thing to try is sauna. It has similar effects on the cardio vascular system

my favorite way to work on cardio and warm up is with a jump rope. i stole this from my muy thai training even though i only train bjj right now. if you can work up to 30 minutes of jumping with a heavy rope, your cardio is going to be pretty good.

Thanks for this video. I would be the big huge bodybuilder that poops out that you mentioned…..lol. Started jiu jitsu 7 months ago, 2 stripes on my white belt so far. Cardio absolutely sucked when I started, it still sucks, but sucks significantly less. Focusing on more steady state cardio and dropping some weight has helped me (down about 20 lbs since starting BJJ)

Thanks a lot chewy. I need this.

As a white belt BJJ student, this is helpful. I weight train a lot, and typically hate traditional cardio routines. I like to add a little resistance to make it feel more like strength training with bonus cardio benefits. Weighted jump rope, heavy battle ropes, heavy bag work, high rep lifting circuits, etc.

I fairly active into muay thai and BJJ. I work on cardio with fartlech running or mixing sprinting and jogging around a football pitch, as on grass less impact on joints. Its helped my stamina when rolling

Sweet video! Thanks chewy

I love steady state cardio and strength training!!! 😍

Started BJJ this past Monday for the very first time, every night for two hours this week. I'm 49, 5'-6" 198 lbs...haven't been in a gym in over a year (used to weight train so I look athletic, a couple of guys at the school assumed I had previously trained). I also quit a 30 year, pack-a-day smoking habit a couple of years ago. I am gassed just from the 30 minute warmup drills (laps, rolls, shrimping, etc) at the beginning, sometimes stopping, hanging on to the cage for dear life, sucking in air at a rabid pace. This is a school where from day one, not knowing a damn thing, you start rolling in rotation with a new partner every five minutes for ten rounds. I am gasping for life throughout the whole two hours. I tell myself no quitting, it will get better, I will lose weight, I will build strength, and my cardio will be forced to improve. I can already tell by soreness throughout my body that many, many muscle groups are being worked, some lying dormant for too long. And my five year old son goes to the same BJJ school a couple hours earlier so I can't quit, don't want to be that dad, "hey he brought his son but he couldn't hack it himself." I hate running, have hated it all my life...but I think I'll hop on a bike for some steady state cardio.

Read the book "8 weeks out" By Joel Jamison. Best damn cardio book out there. Sounds like he needs a good cardio base. You said it.... Steady state builds that base. I do this on a spin bike and watch jui jitsu videos to learn as I get better cardio wise. I hate the "just roll more" line. There are 3 cardio systems and bjj really works the anaerobic system but if you don't have the aerobic base, you recovery and longevity goes down.

Man. Shout out to emphasizing the protective aspect of lifting. So few people even say that anymore.

Perfect timing starting ju jitsu next month

Thanks, coach!

It’s like you know exactly what I’m going through how amazing

In my 40s just started BJJ this week. In decent shape but I get so winded around the 40min mark of a class. I've started running longer distances to get my conditioning up. I hope I can get up to speed so I can hang with these younger guys at my gym

Great vid professor Chewie!! Needed this. I love the intro slide too, mind sharing where you go it?

I do fasted cardio everyday, but I have seen it doesn’t matter how much cardio I do when I get super excited, and don’t relax an breathe. I just focus on going slow, and steady. I’ve been into arm wrestling for several year’s, and my grip strength has helped me in Jiujitsu, but I won’t stop doing cardio.

If you have access to a treadmill you can work your way up from no stamina to "athletic" (as measured by vo2max levels) in a few months. Start slow and increase speed and incline over time. About 10 years back I went from barely being able to go once around the track to 7.5 miles+ an hour at 2.5 incline - really helps to develop breath control!

Kettlebell complex workouts are also great for bjj training, there's def a cardio aspect to it that I know helped improve my cardio

Very interesting video

Chewy, can we get a cardio routine video for jiu jitsu?

I'm in this EXACT situation thank you so much

Thanks, man.

I recommend long continuous rolling sessions with submissions. Set a solid pace, abd just roll for and through positions... like flow rolling, but for positions. Use explosive movements from time to time,and just keep moving.

Just started at 40 because it looked super fun and my 9yr old called me out for not doing it. I love it, but I'm only good for about 3 rolls. Good question and Thank you for the answer.

Kettlebell swings, kettlebell snatches, and long cycle. Cardio/grip strength game changers

More jiujitsu will definitely help with endurance. I started a month and one week ago, and I'm 39. When I started, I could only roll 1-2 times a week, because I was sore for 3-4 days afterward. I also gassed out in only a few minutes. I started going three days a week to roll, and now last week I went four days rolling. I do not feel very sore, and I noticed this past week, I wasn't getting so tired, blue belts were actually getting tired trying to roll with me. I was over powering blue belts, also a brown belt who normally would sweep me with ease, couldn't sweep me, and he is abnormally strong. My keys have been, rolling 3+ days a week, eating a good diet with vitamins and mineral supplements, and sitting out in the sun.

Being an older guy I manage 2 nights on the mat and 1 day in the gym....I find that one day helps...and I'm getting compliments from purple belts on my cardio...

had my first session of BJJ and was soo exhausted. I run about 30k a week steady state as well, i'm not sure there was much to prepare me for it haha. Think next time i'll try control my breathing more!

Hello Nick , im following you Quite a Long time and Really Enjoy watching your Vids and respect you as a Person. I‘m a blue belt, 21 Years Old and from Germany. I’m looking Forward to spend some of my vacation (next year february ) in USA , thinking about 2 weeks. If it is possible i want to Train this two weeks in your gym. How much does it cost?

My favorite cardio is heavy circuit weight training (8 - 12 reps to failure). It's the best bang for the buck because I get zone 2 running-type heart rates while simultaneously getting stronger and improving strength-endurance. BONUS: No running injuries and the full-body aspect of it simulates a grappling session.

Spirits interval 200×5 300×3 150×6 play with that take couple of minutes 3/4 minutes between sets Also hitting the bag 5 rounds try this it will help and keep ralling

thanks

I have the same problem, 8 months in JJ (35 years old) and I can't do everything I want in a roll because i just get exhausted and my body don't do what my mind wants to, but it's getting better with the time.

My not-so-secret weapon for endurance is inversion. I know this isn't for everyone (for any number of reasons), but if you can develop the ability to hang upside down for extended periods (I do anywhere from 15-45 mins, depending), then rolling will be a breeze. You have to start small, though, 1-2 mins WITH A SPOTTER. WITH A SPOTTER. WITH A SPOTTER. For advanced users: - add a Wim Hof breathing session in there - I like to play Tetris while I hang, it helps me to solve a puzzle under duress, just like jiujitsu - Jared

Chewy's right but you can't forget the diet Banning sugar has been so helpful to loose all my fat !

Im looking for all of it! Haha! I'm just finishing my first week of BJJ, and boxing classes and man, I felt it tonight! Gas light was on. We did what Tiago called 3s I think. 3 min spars, and rotate with each member, trying to incorporate something we learned that week. So the spider, some sort of attempt at side control and standing head on grips and just going. (For the blue belt test spider is one of the techniques in the brazuca/TMC here where we are) I was doing pretty good until I was up against our biggest team mate. He had some wrestling background like me, but man... He was strong, and I was pooped. Im looking to improve the cardio, as well as stamina in the muscles. Im actively working out already, and I heard another BJJ channel say high intensity cardio is good, then walk a bit. Then high intensity cardio, and walk. Not enough to leave you flat and gasping, but able to speak and such, is that decent advice? He said it will allow the heart to stretch, and not thicken, increasing its blood pumping power, and breathing for ir the oxygen. Anyway, Im right in that group you mentioned, except I wasn't a "potatoe" I just stopped exercising l, stopped sports, and just fell into a bad place. 10 years I wasted, 3 cause of addiction, and now I'm on year 7 of recovery, but only did the program. Always been "athletic" but anything that feels "too good" is, if im making sense l. But hey, enough of my ramblings, great vid! Will be checking out more! Since im back into all the martial arts training/fighting, I know I'm fresh, but im going for as much as I can! My word mean dixk lol. But im going for a contract one day! Thank you!

Digging the t-shirt.

Running is great to add in and it also helps with your breathing in jiujitsu. A lot of times when you are gassing yourself out when you are new it’s because you just aren’t breathing right and over exerting yourself.

You know what ? I did BJJ 10 years ago when i was 17, never was into sports, and yes it was very hard. I had to stop because all gym in my city closed or move somewhere else. Now i'm 28 and I swim since 2 years and im pretty good swimmer, I can swim 1 hour non-stop only crawl with tumble turn, I have a big cardio now. I restart BJJ and I see the difference. Just for warm up, people are exhausted but for me this is nothing. I think cardio sports make easier a lot of sports

I have always loved swimming as cardio.

Assault Bike Start with 15 rds 10 cals per/round 60 second rest between rounds Final goal is 30 rounds 15 cals/round 45 second rest between rounds You can do the same with the rower, but assault bike is closer feeling of rolling. Situational rolls with 2 min to 3 min hard roll with 3 to 4 partners. Stay in till you roll with all the partners then switch out doing the same with your partners then switch groups. Reset if you meet objective of situation.

Getting into running is also pretty rewarding cause if you're fine with just getting to a good level of fitness without feeling the need to get fitter and fitter. There's a point where you can get to a steady pace and just keep it without it being horrible. I would just whack on a jack slack history episode and do a 50 minute run, and it wasn't much different to sitting around listening to it. Also helps that where I live is very pretty

Shit bro that's me as well but I've been weight lifting and working hard at my job and then going to class I love it

yo can we have a video of leg locks thanks for this btw

Hey Chewy, recently my elbow had been injured from hyperextetions by a belly down armbar(testing my self to the pain gone bad). Do you have any train to come back to the mat sooner?

I usually have a scotch before I go to the gym to help thin my blood. Thinner blood = less work on my system to move it around.

I would say swimming. Especially swim sprints because it forces your lactic acidosis threshold and you absolutely have to control your breathing under stress

I just started doing gi. Abs wow I feel the guy that asked the question. Just doing 5 mins roll dang I be tired. Time to start doing the cardio Hahha thanks for the tips

Just don't think about it and you wont get tired. Have fun with it

Solo drills helps a lot when u are a beginner . A lot of the basics with no partner really makes a difference when u a beginner

Did you make this video for me? Pretty helpful

As an older dude... I have found that rest is paramount..... not so much when you are in your 20's..... but he may not be getting enough rest and allowing his body to heal..... rolling takes alot out of me at 42....... some classes are stacked on consecutive days....sometimes just one overnight of recoup...... I feel like 2 days in between in good for me as an older guy.... I can generally get 5 or 6 rolls in before I am spent.... it just takes time to build up to that..... and if you take time off.... ease back into it..... not much great advice for a 20 something... but yeah man... get plenty of rest and eat right......

Facts!

I came into bjj with a yoga and triathlon base. No strength whatsoever. Could recover easy between rounds but get my ass kicked during rounds haha. Now I still do run, swim and cycle, but I do kettle bells and HIT to improve my strength. Still getting my ass kicked but this is a long term investment not for short term gains. Might try skiing though Chew sounds like a good crack 😁🙏👊

As a 348 lb. 51 yr old bjj guy, I’m just trying to make a minimum of 3 rounds before I need a round off. The long term goal is to lose 100 lbs and be able to go 5-6 6 minute rounds, but right now, it’s like, “2 rounds rolling, 1 round against the wall”, rinse & repeat…

Use technique more and less power which only comes with time, conscious application of technique, and drilling. It ain’t fancy but it works. The guys who spaz out last the least.

Jumping push ups is a game changer in my opinion

Honestly, running a half marathon was some of the most fun I've ever had. Running doesn't have to suck.

Swimming would be much better than running. Less impactful on the joints for someone carrying extra weight. If you’re going to run, do interval running on a track

i would like to know if i'm training jjb every day morning , how can i put sessions of extra training in parallel

TBH this is something that exists in every sport. The only way to build for a chosen activity is to do that actual activity. I played rugby for years and no amount of off-season work can get you in game conditioning. It happens on the field, during games, over several games. Run, tackle, catch, pass, Ruck, Maul, etc, etc. You get 'Match' fit! BJJ is exactly the same. Over time, your body and your mind will be conditioned for what you are doing. Just keep turning up and the tide will change. Trust me, I know. Dropped 10Kgs in 3 months. Gassed out in under a minute when I started rolling. But a few months in I can roll numerous rounds until being out of gas.

Mountain Bike is fun. It’ll get ya. (I’m a big guy, 235lbs, and 31yo) Also: change your class attendance habits from 2 days a week to 3 or 4. You’ll lose weight and you’ll get much more stamina. For me atleast, 2 days a week wasn’t enough to rapidly grow my stamina.

BJJ first, Burpees, and heavy bag work+ weightlifting

It’s all about watching how much energy you waste. Not struggling as much while on the bottom, and not holding submission attempts for longer than needed.

Thanks great advice. 41 years old getting back to it no cardio and everything hurts any advice for recovery.

This is exactly how I started, listening to Rogan and Jocko talk about the benefits of it lol

Shout out for Strong Lifts 5x5

Great vid Chewie! Question for you and/or the community: I have started BJJ a couple of weeks ago. Our trainer, a purple belt chap, never rolls with us students. Once I was without a rolling partner and I had to resort to do some shadow wrestling (thank you for this, Ramsey Dewey) while he was right in front of me. That was quite underwhelming. Opinions?

Hi what's best advice for white belt in eay 40s

im used to the jumping rope from boxing , will it be beneficial to bjj also ? some say striking and grappling cardio is different , is that true ?

Hi Chewy..what is your idea of moderate heart rate on the bike if you don't mind me asking? I'm a little older and in a retooling of the hr zones I'm training at.

Being uncomfortable is not sweating and breathing hard. Being uncomfortable is when u keep going after ur mind quits

My job is very manual lots of lifting it's sweaty work when going into bjj I'm already pre tired any advice ?

I am in better shape than the average BJJ dude, but rolling is so hard. I have been winning before and still tapped because I got too tired haha.

Train every day, one thing or another, simple!

Also make sure you look at increasing technique efficiency.... the more sound your technique the less energy you will have to use. Comes with time and deliberate practice I guess. Just my 2 cents ✌️

Brother I don't mean to undermine you or second guess you. I'm grateful for every video you bless me with. But here are my 2 besides the ones you mentioned. 1. Drink water no soda or sugery drinks especially Don't drink alcohol. 2. Don't eat garbage. Like chips candy or fast foods.

My cardio blows! Like sucks. Coming back after a dislocated shoulder and it’s gonna take me 3-6 months to get my cardio back.

If you want to wipe the mat with just about anyone.. Run. there is NO replacement. Run for distance and start off fast not slow and comfortable. Start real fast and back it down to a sustainable rate. Try this one too if you want to make green berets look fat af and out of shape.. Sprint 1 mile for time, then rest the time it took and repeat for 6. Leave your weak sauce at home

What about boxing? I’m only asking as a lot of bjj gyms also teach boxing/kickboxing and it’s not as boring as just running etc.

How high do you recommend to let your heart rate go up to Chew?

The best my cardio was when I was a new white belt about 6 months in, every round I was fighting for my life trying to survive.