Your cardio sucks... Here's how to fix it | BJJ Cardio Guide

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Your cardio sucks... Here's how to fix it | BJJ Cardio Guide
Want to get better cardio for BJJ? Well... in this video, I'm going to show you exactly how to do it.
“Just Roll More” Is TERRIBLE advice when it comes to improving your cardio for jiujitsu.
Yes, doing more jiujitsu will make you more EFFICIENT at the jiujitsu movements and will therefore reduce the amount of energy you need to use when rolling but it will NOT improve your cardio fitness above a certain threshold.
There are two strategies you need to use to improve your overall cardiovascular fitness for BJJ. 1. Aerobic Base Training and…. 2. VO2 Max Training.
In this video, I explore both methods for getting better cardio for BJJ.
Timestamps:
0:00 2 Methods
0:32 Part 1 - Aerobic Base
1:30 Zone 2 Training
2:43 How to stay in Zone 2
3:16 How to do Zone 2 Training
3:43 Part 2 - VO2 Max
4:37 VO2 Max Training
5:35 How often should you train cardio?
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15 июн 2024

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Комментарии : 358

@KierenLefevre 9 месяцев назад

Check out the ultimate BJJ Performance Resource BJJ Strong Online www.bjjstrongonline.com/

@anarchic_ramblings Год назад

It's 90% hydration. Having water in a bottle on the edge of the mat does not equate to being hydrated. Having water sloshing around in your stomach doesn't either. You must drink about a litre of water in the hour or so leading up to training in order to be hydrated. When rolling begins that water should be fully absorbed into your system. You should need to urinate when you get to the gym, or a short while after training starts, and your urine should be clear. Do this and your endurance will sky-rocket. Moreover you won't feel horribly thirsty during training, and won't feel compelled to fill your stomach with water after your first roll.

@KierenLefevre Год назад

Hydration is definitely an important part of sports performance, I have a few videos dedicated specifically to the importance of hydration.

@leggoego Год назад

Now just to figure out how to fit all this in my already crazy schedule

@KierenLefevre Год назад

Exactly 🤦‍♂️

@michaelnguyen8782 Год назад

so true!

@pervyboy69 Год назад

Get up early

@JayIsABoss07501 Год назад

I have to wake up at 6 so I wake up at 4:50 , train till 6 , eat and shower and at 6:30 I am at work lol

@leggoego Год назад

@@JayIsABoss07501 beast!

@someguy-vk5pl Год назад

It's so refreshing to see somebody in the BJJ community who actually knows the difference between different types of cardio adaptations. 95% of the jiu jitsu community thinks that steady state cardio is useless because it's "not sport specific" and that "just roll more" is the way to go. These people are hindering the progress of scientific improvement in the sport. Other sports have known these fundamentals for a very long time, but modern jiu jitsu competition is still in its infancy and its participants refuse to learn the sports science that has been established outside of the sport.

@KierenLefevre Год назад

I could not agree more with this comment! Thank you! I hate it when people jump in and are like “nah bro just roll more 🤡 “ 🤣🤣 I love that more attention is slowly being put towards science based jiujitsu specific practises

@Scaryloop Год назад

Good comment

@slimpickin7999 11 месяцев назад

@KierenLefevre nah sorry, you're either an athlete or you're not. All your science will only get you a little closer to greatness but if you ain't got it. YOU AINT GOT IT. I don't expect a small muscle head to understand. Roger is gifted, bones is gifted, Jordan was gifted. It's a gift most people never receive. Sorry charlie

@KierenLefevre 11 месяцев назад

@slimpickin7999 no idea what you're talking about bro sorry 😅

@DanielStJohn-hc7mh Год назад

Excellent! Who am I? I am a 2 x NCAA Champion in Wrestling, a World Silver medalist World Cup and World Team. Now BJJ. You are spot on. Now 55 and still scraping hard in BJJ. Even when 25 we never did more than three max intensity wrestling practices. Sometime you get more with less. Consistency is the key. Our routine was lifting three/four days but focused on power, one day of LSD like 1-3 hr, two HIT workout, and two/three hard sparing days at your max. So yea like half the effort was off the mat. That was all we could handle as humans. BJJ is different then wrestling and definitely requires a long cardio. Wrestling is more explosive oriented were BJJ I am going to smoke you in the long run. Moving from wrestling to BJJ I had issues on pacing longer cardio. I would suggest two LSD workout (Mountain Bike Maybe), two HITS (any) and two max spar days BJJ. I enjoyed you presentation. Thanks You.

@KierenLefevre Год назад

Wow that’s amazing man! Thanks so much for the endorsement and your comment, it means a lot Thank you! 😁

@SingaporeFriedrice Год назад

"That was all we could handle as humans" Great quote. The human body can only handle so much. Some more than others. Now let's also consider that most of us are not professional athletes, have jobs, some have kids and chores.

@chuckduncan9098 11 месяцев назад

Excellent information. I'm 73 and just starting my journey in BJJ. Rolling has sucked for the first year. I started doing HIIT a couple of months ago and it is helping. I also lift 2 -3 Xs per week. Obviously I'm a hobbyist and only train BJJ 2xs per week. Plan to add a third session soon.

@KierenLefevre 11 месяцев назад

amazing work! That's so impressive

@chuckduncan9098 11 месяцев назад

@@KierenLefevre Thank you. You can't die if you keep moving. lol

@KierenLefevre 11 месяцев назад

@@chuckduncan9098 hahaha I stealing this one 😅😅🤣🤣

@Taquilou 4 месяца назад

73 and starting ? Can’t believe it! You are the final boss of life and going straight to paradise Sir. My utmost respect from France

@mrorbit2u 2 месяца назад

👏👏👏👏

@saradenault1553 Год назад

I train jiu jitsu twice a week. Strength train four to five times a week and do two days of tabata cardio on a stationary bike. I started doing tabata sets about two months ago and my cardio has improved immensely.

@KierenLefevre Год назад

That is awesome to hear! Just a little bit of extra training outside jiujitsu can seriously elevate your game on the mats, I love hearing stories like this thanks for sharing Sara 😁

@sacredneutral7304 Год назад

Too much weight training but depends on your intensity.... You'll smash up your nervous system

@themysteriousstranger4276 Год назад

Burpees using the Tabata protocol is great and I hate every second of it lol

@shtanna Год назад

Absolutely fantastic! This stuff really does work. I’m nearly 50 and it has made a world of difference for me.

@aaronstreet7227 Год назад

Nice video. I like the breakdown about how to fit it all together at the end. Having to work so many angles of fitness to improve JJ can be overwhelming at times especially when you just start out.

@KierenLefevre Год назад

Yeah man 100% and it also seems a bit much, like why do I need to spend hours and hours per week just to prep for my actual sport? But when you simplify and break it down you can get it to just 2 extra sessions per week

@timschmidt5469 9 месяцев назад

Great video! And timely for me, too. 52 and started BJJ about 4 months ago. I finally am up to 3 classes/week. Cardio is the #1 hurdle for me (quickly followed by flexibility, and weight). While I've been doing one hour walks on the non-bjj days, I'm about to start bumping that up to running. After watching this video, I'll probably throwing in some HIIT, now, too :) Thank you!

@leafylou2392 Год назад

This video is great man, I love how you explained why you're doing everything and also gave tips on how to fit it in your schedule! Defo going to check out your workout plan too, thanks a lot!

@KierenLefevre Год назад

Thank you! 😁

@benlevin7296 Год назад

Good video and I appreciate the schedule breakdown. As a 45-year-old, cardio seems to be particularly important; the strength is still there, but the gas tank is not. I am also surprised to see how much the addition of a Zone 2 workout really helps.

@KierenLefevre Год назад

Hey Ben! Thanks so much for the comment I’m glad you got some value from the video

@cwatford748 Год назад

Nice explanation. Happy to be a student of yours. Only a couple weeks into your custom program and feeling great. Thanks for sharing your knowledge Kieren!

@KierenLefevre Год назад

You're a legend Chris! thanks for the comment 💪

@ba8e Год назад

Excellent!!! So concise and information packed. The best video I've seen on the topic. Thank you.

@KierenLefevre Год назад

Thank you! 😁

@Acrosurge Год назад

I run twice a week. One day I run hills, the other day is sprint intervals. I run drills or shadowbox for 30 minutes on days when I am not running. I'm 42 years old, 165 lbs.

@Kiran_UK Год назад

Thank you for a really useful video. I started bjj a little over a year ago and have slowly been upping my number of sessions and have just joined the gym to get some S&C work in. This will really help with the cardio side. I'm late to the party as I didn't start until 39 so got a lot of catching up to do! Thanks

@KierenLefevre Год назад

Absolutely! 💪 Thank you! 😁

@AshleyEchoTaylorHaber Год назад

Just doing stationary bike for 45 min twice a week has really helped my jitsu cardio. Don’t think just do

@KierenLefevre Год назад

Absolutely! 💪

@jacko2265 Месяц назад

I'm a firm believer of having a good cardio base for BJJ. I'm only a blue belt, but I had about 18 months off, got overweight and my game really sucked when I came back. I gave up easily, etc. Since then, been training hard, working on the cardio and I've noticed an improvement in my game, particularly with guard retention and escaping pins.

@beneltonturkeyslap Год назад

this is f@#$%ing gold. Very good job simplifying the key messages man

@bimotavdue4129 Год назад

One helpful way to think of it is, whilst there is of course some overlap, there are SKILLS and there are ATTRIBUTES.

@KierenLefevre Год назад

Thank you so much!

@FrMatthewharrington 7 месяцев назад

My conditioning seems to be one of my primary issues. I am going to implement your recommendations and see where I land.

@TheOne-uo7is Год назад

Great video 👊🏼 this stuff massively helps guys. It’s not glamorous - but honestly just doing one extra run a week on top of my weights/hiit had a big difference on me grinding people out and tapping them/taking them down late in rounds...

@KierenLefevre Год назад

hell yeah! doing just a little bit extra outside of bjj helps 10x on the mats

@MateiLive Год назад

I always appreciate these simple feedbacks. Gives me hope! Thank you, I'll implement it starting this week!!!

@KierenLefevre Год назад

@@MateiLive Awesome work man! Keep me up to date with how you go

@bolo_ajushi-yk3eg 9 месяцев назад

Finally, a short, simple, perfect guide for bjj cardio, thanks for this vid bro!

@KierenLefevre 9 месяцев назад

Thank you! :) Glad you enjoyed man

@Jizzaprove Год назад

Nice topic bro. Cardio always was my achilles heel and is not easy to find good content about it. Maybe now i can fix it at least a little bit...

@KierenLefevre Год назад

Thank you! 😁

@geraldnasco3331 Год назад

Thanks for posting this, really helpful

@KierenLefevre Год назад

Absolutely! Glad you enjoyed 😁

@UniversalSoldier3k Год назад

Great video and very well explained. This is also what Tactical Barbell recommends.

@KierenLefevre Год назад

Thank you! 😁 I’ll have to check out tactical barbell

@fookinlookup5343 11 месяцев назад

awesome video, where did you get that shirt taht says "chill or be chilled" with the skulls?

@JesusFreekJiuJitsu Год назад

I'm definitely going to implement some of this into my routine. I am currently doing BJJ twice per week and on my off days I us my Peloton machines to hike, bike, and row (rowing is my favorite). I also add in a few HIITs here and there. I have been doing some HIIT rows as well. My problem is that I train BJJ on Mon/Wed nights and the following mornings I'm smoked so I really don't feel like getting up at 4am to work out. What I may end up doing on the mornings after training BJJ is just getting on the row machine and doing a zone 2 row for 45 - 60 min. The morning of my BJJ training days I could do a 20 minute strength HIIT and some yoga/long stretching. I could also do this on the weekend, unless my wife wants to workout with me. Still trying to get a good schedule together so I can train all aspects and not miss out on sleep or steal time away from my family.

@KierenLefevre Год назад

Yeah man it would definitely be killer to do a late night session of BJJ and back it up with some difficult cardio the next morning, you want to be careful not to burn the candle at both ends. I would suggest doing your yoga sessions the morning after BJJ instead

@GoodK4t1337 Год назад

Really liking the video, nice recommendations at end! I'm currently training 5-8 hours of JJ per Week and its hard to fit in more training. Would you recommend to cut some mat time for more strength and cardio training?

@KierenLefevre Год назад

That's a tough question. I'd say noting that you're doing 8 hours, it might not be a bad idea to cut 1 session for S&C instead because it'll definitely help your performance, and longevity and it'll have a protective effect against injuries. So yeah, I'd look at replacing 1x JJ out for S&C.

@rafaelriato4921 3 месяца назад

Great tips... Thanks for sharing... Hugs from Brazil... Oss!!!

@AndyTargaryen Год назад

Great vid bro. I do BJJ 4-5x/week but staying for advanced class two of those times as well. Was feeling guilty only lifting twice per week, one cardio, one yoga in addition but it seems like I'm alright. Time to build up that CAHdio 🇦🇺🤙

@cristobal.palmero4919 9 месяцев назад

If you're not a keen runner the air bike is a great alternative.

@cristobal.palmero4919 9 месяцев назад

Easy on the joints

@triskellfit2080 Год назад

Very good content. As a busy 48 y.o. I crosstrain Judo and no gi bjj 2 times a week. Work a lot on fascial stretching and dynamic mobility, but I found that the only time I can train harder with bw, kbs, sandbags and macebell is on the " off-season", when the dojo is closed for holidays. Adults and elder guys need more time for recovery.

@KierenLefevre Год назад

Thanks so much for your comment I'm glad you got something out of it. How long are your off-season sessions?

@triskellfit2080 Год назад

@@KierenLefevre off season is a funny way to call it, since I'm not a professional. Normally is when the dojo are closed during the Summer break, maybe 1 mont and half. Believe me, a normal guy with ft job and a family can't train more and need to use the days off for recovery and mobility. Injuries are always around the corner in these disciplines. Different story if you work with students, with more spare time.

@KierenLefevre Год назад

@@triskellfit2080 Yeah definitely I work with a lot of "older" grapplers and find a focus on cardio, mobility and strength training goes a long long way to support jiujitsu so was just curious about your routine

@Matt9Five5 5 месяцев назад

For years I’ve been training at my v02 max daily only to realize that’s the exact opposite of what you want. Thanks for the video.

@brendonreddy7690 10 месяцев назад

My cardio sucks, two five minutes rounds medium intensity and I’m smoked, need a round off then good to go. I will try this methodology, thank you.

@talhaaltun22 Год назад

Hey mate. Great video with some truly excellent info. Some visual cues/graphs would make it a lot easier to process. A little selfish request on my part 😂 Keep up the great work

@KierenLefevre Год назад

Oh awesome feedback man! Just so I can put it into action if you don't mind, which section would you recommend or is it more just requesting more visual aids in general?

@talhaaltun22 Год назад

@@KierenLefevre a grapth or table at the end of the video to summarize would be helpful

@KierenLefevre Год назад

@@talhaaltun22 aaahh got you man, noted! Thanks so much I really appreciate the feedback. If you'd like to, I have a specific feedback form that I'd love your take on if you wouldn't mind, I give out free access to my closed community for filling it out DM me on instagram if you're interested, all good if not :)

@bepratt 2 месяца назад

The one argument I'd make for rolling more is a lot of people blame cardio but they're just too tense when rolling and not breathing. I know this is the case for me. I don't believe my cardio has improved a lot since I started rolling more but I'm remembering to breathe a lot more and not nearly as tense. That being said, these tips for actually improving my cardio will certainly help.

@nielsnik 5 месяцев назад

Very clear and concise explanation, and it seems that you've followed Peter Attia's advice, although he recommends at least 3 hours of Zone 2 training per week, which would require four sessions 0f 45 minutes or two sessions of 90 minutes, whereas you're recommending only one Zone 2 ssssion per week.

@KierenLefevre 5 месяцев назад

Thank you for the comment😁You're not the first person to mention Peter Attia, but I hadn't even heard of him when putting together this video (I have since read his book). The reason it's similar is because my recommendations, like Peter's, are based on science.

@josephsteiner6900 Год назад

I was a wrestler back in the day. I have a very good gas tank consistently when it comes to jiujitsu, I'm not sure how I feel about the phrase "just rolling isn't enough" because both cardio types can be done in the form of rolling, provided you're rolling with a conscious amount of intensity. With that being said there is always room for improvement and I totally agree you can see even greater improvement to cardio outside of the gym. Really informative video, definitely subbing for more future content.

@KierenLefevre Год назад

Thank you so much for your comment! Wrestling is definitely a different beast altogether and it's reflected in the research that wrestlers have the best cardio out of all grapplers, judo is 2nd with jiujitsu coming in last. Based on what I've seen, the research is pointing towards jiujitsu alone simply not being enough to improve cardio fitness above a certain threshold. More research is needed of course, but that's what the science is suggesting so far. A long way of saying, I stand by my comment that rolling is not enough for cardio.

@josephsteiner6900 Год назад

@@KierenLefevre appreciate it. Keep up the great content!

@KierenLefevre Год назад

@@josephsteiner6900 Thank you 😁

@moeyali123 7 месяцев назад

My gas tank id say is pretty average. I’m athletic but I’ve gained size so I need more cardio to keep up. Let’s do this. Thanks 💪💪

@ihatevott Год назад

Great video, thank you for getting straight to the point and not fartin around. He broke down the differences between V02 max and zone 2 to quite well, one of the best explanations I found for each modality so far

@KierenLefevre Год назад

that you so much for your comment! Yeah I get annoyed at videos that spend half the time explaining what the title tells you instantly 😅

@tylerdurden1871 3 месяца назад

Great content.Keep going dude

@KierenLefevre 3 месяца назад

Thank you so much 🙂

@2GeeDS Год назад

Thank you for this! Earned a sub.

@KierenLefevre Год назад

Thank you! 😁

@MWT31ISFUNBUN Год назад

Love this channel. ❤😊

@KierenLefevre Год назад

Thank you so much! 😄

@realjaytruth Год назад

I have a 1.5 mile run I do, I'm just going to turn it into a sprint interval training distance for myself. Thanks!

@bcolt Год назад

Thanks, I will try this and I will update in the time being.

@KierenLefevre Год назад

Excellent! Let me know how you go or if you have any questions feel free to hit me up on insta 😁

@user-mc4xi7fi2r 5 месяцев назад

Hi Kieren, thank you for the great video, would you recommend to do the tabata at the end of the zone 2 session? This to save time..

@KierenLefevre 5 месяцев назад

yeah absolutely you can do that to save time

@bigoso404 Год назад

Great video. I do BJJ 3-4 days a week, box 2-3 days a week with 2-3 weight training sessions. My cardio is dog 💩but it has improved some since I started boxing. I try to get a cardio session after my weight training as well

@guest0046 Год назад

How is it dog shit if you train that much?

@bigoso404 Год назад

@@guest0046 maybe dog shit is an exaggeration but I’m 5’10” 290 ish former competitive bodybuilder…..so shit compared to some of my training partners that are 80-100 lbs lighter

@oxhdmgui Год назад

My tank is poop. I go on trail runs but never manage to get my wind up. I’m going to try your suggestions. Thanks for the info

@KierenLefevre Год назад

Absolutely! Let me know how you go

@squidguard1 11 месяцев назад

Yes! I’ve always been a big fan of steady state cardio/running. Like Nate Diaz said, if you want to get ready for war, you need to run. The problem with ‘just rolling’ is there will be too many breaks. Even in a high intensity roll, there’s moments of rest, entanglements, stalling even, especially if you’re tired your body will find positions to chill in during a roll. It’s natural I’m a big fan on steady state cardio/running weekly, and then doing sprints/hill sprints a few weeks out from competition alongside with increasing the intensity in rolling (trying to eliminate all stalling and rest positions)

@peremptory Год назад

Great stuff! I also find that you can design bjj drills for cardio. For example, standing and passing - buzzsaw high intensity, rapid dynamic sprints. These can be structured as Tabata sets (intervals of burst then slow) and also help develop brain body connections for competition success. Just another approach I have personally used to increase max V02, though it does require a partner.

@KierenLefevre Год назад

Thank you! 😁

@triskellfit2080 Год назад

Even a swissball can become tough if you try to use mimic guard pass, so getting plyometrics into the game.

@nukenfry Год назад

This is exactly how Marcelo Garcia said cardio should be developed for jiu jitsu. He was a big believer in developing BJJ drills to improve your BJJ and cardio rather than just doing cardio.

@KierenLefevre Год назад

@@nukenfry Respectfully I disagree with this approach in isolation

@nukenfry Год назад

@@KierenLefevre Well, no data exists to tests it's efficacy but a one minute sprint passing is taxing on the lungs, similar to a sprint itself, which is the idea. No sweeps allowed, no going to knees, strict speed passing, constant movement.

@Scaryloop Год назад

A buddy of mine who has the best cardio I’ve seen recommended the tabata workout with sprints. I used to do it twice a week and could feel the results very quickly. Need to get back to it

@KierenLefevre Год назад

Hell yeah 💪🏼

@georgiosvavliaras1066 Год назад

Sounds good, thanks mate!

@KierenLefevre Год назад

Absolutely! 💪

@skoldenrl5225 3 месяца назад

Perfect, after this vid i made my own schedule: monday: gym+hiit tuesday: bjj wednesday:easy jogg (30-40 mins) might add an extra bjj training here. thursday: bjj friday: gym + hiit saturday: rest or easy jogg. sunday: bjj What do u think?

@akieyu1856 4 месяца назад

I really needed to get this info. I will try to add it to my daily... I have no time to go to the gym other than jiujisu. I will hit 42 and oh boy... I feel it on the mat.And it got worse I feel. So any help will be godsend for me. Will be back in a few weeks and you let you know. Consistency will be key.

@beeatoms Год назад

great vid!! subbed

@KierenLefevre Год назад

Legend! Thank you so much 😁

@spectromankenobi Год назад

excellent content! same principle for cycling or any endurance sport, joel friel explains similar concept on his cyclist training bible, also chris carmichael has a specific hit training literature

@KierenLefevre Год назад

Thank you so much! I’m not familiar with Joel Friel I’ll have to check it out

@like2ROLL Год назад

Great info thanks!

@KierenLefevre Год назад

Absolutely! Thanks for your comment 😁

@Mini1978JG Год назад

I can see Peter Attia's influence here! Great advice

@KierenLefevre Год назад

Peter Attia’s influence? I’m semi familiar with him from JRE Podcast but it makes sense we’re saying similar things as my recommendations are based on scientific evidence 😅 so I’ll gladly take the comparison

@Foreleftjk 5 месяцев назад

Great video! If I’m very short on time and had to decide between only aerobic base training or only VO2 max training, what should I choose? Thanks

@KierenLefevre 5 месяцев назад

I'd go with VO2 Max every time.

@ForzaTerra89 Год назад

I did boxing once a week with a PT and my cardio was amazing in Judo and even easier in BJJ. Now it sucks, but something I may do again in the future

@michaelpetre6488 Месяц назад

Where is the link for the 2 day strength and conditioning free workout please, this was an awsome video, very informative i look forward to seeing the strength workout programme

@KierenLefevre Месяц назад

www.bjjstrongonline.com/links

@shwheat6315 Месяц назад

Agreed when you want to improve your bjj it’s a lot more than just rolling and learning various techniques

@caiofernando Год назад

I've been running for 20' after strength training to improve cardio. I'm going to try doing tabata instead and see how it goes.

@jnng7463 Год назад

When I was 47 years old I was still able to achieve 3-4 days BJJ training, 2 or 3 cardio sessions, and 2 days strength training for the week. Post Covid and 3 years off, it has taken 1.5 years to finally lose 30 lbs, and back to decent shape. My cardio is still half of where I left off pre covid. Now at 52 I feel more often its necessary to allow the body to heal and rest longer than before. My rest time comes whenever the body feels sore especially after hard BJJ day. For me 4 to 5, 6 min sparring rounds is a full workout these days.I feel just adding 1 day strength, 1 cardio zone 1 and zone 2 , would benefit greatly but that's all my body can handle to allow enough recovery it needs; all awhile managing a keto diet of less than 20 grams of carbs per day. BMI is at 27 so I still have about 20 lbs loss to achieve optimal range for a 52 year old. When I achieve the BMI of 24, then I will change to a low carb diet of 100grams carb per day and hope that extra fuel will allow longer training.

@KierenLefevre Год назад

Thank you so much for your comment! I think that your routine sounds pretty damn good and a lot more than what most are doing so well done. As for your nutrition, is your keto diet simply a way to achieve your desired weight goals? I've found that for grappling sports performance a higher carbohydrate diet usually work very well for most people. Recently I had a client come to me who is a similar age to yourself who was following a lower carbohydrate diet and we took him up to moderate carbs / high protein and he is doing fantastic. Something to consider perhaps?

@jnng7463 Год назад

@@KierenLefevre Yes It is to simply achieve that weight goal for now. Trust me I can use a slice of pepperoni pizza. But really its so I can move more efficiently. There's just more benefits being lighter than heavy in BJJ. Yes I get to rely on weight but it also excuses the benefits of using proper technique hence why I'm practicing BJJ. I do plan on maintaining my weight loss through carb count and eventually my body will let me know how to achieve that happy medium. I saw your 30 days video, I plan on using all of them next month, seems like I can only benefit from them isolated exercises and movements for BJJ. What do you do for cognitive and testosterone for aging men?

@KierenLefevre Год назад

@@jnng7463 awesome work man! Yeah I agree that being a healthy weight is always better so really well done. Very low carb is hard to stick to so yeah man I’m impressed, it’s not easy. I highly recommend the 30 day mobility series, it’ll definitely level-up your ROM for BJJ Interesting you mention testosterone, I’ve been wanting to do a video on it for a while now. But in general, getting your body fat down to a healthy range is a good start which you’re already doing. Compound lifts are important too like deadlifts, and squats also lifting heavy works. Appropriate amounts of fat in your diet which you’re also already doing hahaha there’s a lot more but yeah this reply is already too long 😅😅

@jnng7463 Год назад

@@KierenLefevre hahaa, i don't have a problem with reserve fuel, kinda comes in handy when I feel dog tired on a hard roll. I'll definitely add in some deadlifts and squats. I remember when I had optimal body health when all of the body worked as one. I'm re-building my game at the moment so I can catch up to all the players that ignored covid. Been at it BJJ for 13 years but not gonna give up. Like Gordon Ryan said, "it gonna suck for some them"

@robertarmero6320 Год назад

My BJJ gas tank was trash, but I could do more of that than run. I could only run like a quarter mile. Since Covid hit I have not done BJJ but have been doing a lot of cardio and it’s mostly zone 2 with some zone 3 days and above. Hoping this translates if one day I get back on the mats

@KierenLefevre Год назад

It'll definitely help but remember when you first come back to the mats your jiujitsu movements won't be as efficient so it won't seem like your cardio is better, but once you've gotten back into the "flow" of things you'll be sweet

@rodneypurbrick7899 Год назад

Just did my first BJJ class last night. I do dragonboat racing and mountainbiking and thought I had a good base fitness. Nup. I'm 50 but that's not an excuse. Having not done any martial arts since 18yrs old, I'd fogottten how tough combact is. Completely gassed after 2 rolls with a vwry good blue belt. Will definately be picking up my cardio game.

@emilcioran2919 4 месяца назад

great advice !!!

@PragmatiCoders 4 месяца назад

Great video

@KierenLefevre 4 месяца назад

Thank you! 😁

@lmk2869 Год назад

World jumping rope for 40 mins suffice to call in the category 2? Thanks for the vid!

@KierenLefevre Год назад

As long as you maintain your heart rate in zone 2

@jamesspina7761 Год назад

I personally just been going on an elliptical and been slowly just going harder and harder each time I do it and I definitely see my cardio shoot through the roof recently.

@KierenLefevre Год назад

Makes a bit different hey! 😅

@patrickhayes606 Год назад

That rowing form was...interesting..

@BaoNguyen-lt2ud Год назад

Great content! Does the 4 mins VO2 max trianing starts from when my heart gets to a high heart rate zone or it start from the beginning of the effort? (Usually it takes a min for my heart to get to 90% hr zone)

@KierenLefevre Год назад

It's at the beginning of the effort, so it's 90% maximum EFFORT and the Zone 2 training is heart rate. I know it's confusing with all these percentages of maximum but VO2 max is EFFORT and Zone 2 HEART RATE , I hope that helps 😁

@BaoNguyen-lt2ud Год назад

@@KierenLefevre got it! thanks. Really appropriate the video. Tried the roll more method and it definitely didnt work because my aerobic base is horrible. I’ve been doing zone 2 for a while and now i’m gonna add some vo2 max training.

@KierenLefevre Год назад

@@BaoNguyen-lt2ud Awesome work man, I really think this is one of the most effective strategies to improve for BJJ. I hate the old school "just roll more" response from black belts that don't really understand S&C

@dustinlerch9272 Год назад

5:55 Fight da hands!

@KierenLefevre Год назад

🤣🤣

@remp1040 11 месяцев назад

I use an elliptical machine and just aim for a full hour on days i am not doing jujitsu. Ive been slacking as of late and i can tell. As soon as i get 3 sessions in a week, i do not gas out during rolls like i used to

@sacredneutral7304 Год назад

Do 2k row and 5k rows for time....Uphill sprints and 4 to 6 mile runs at medium pace...

@CFagan Год назад

Worth noting that Tabata as a protocol was developed for and studied on Olympic speed skaters. HIIT is good but Tabata actually isn't the best protocol for most because they don't have the extreme fitness required to be able to operate the *actual* protocol, which is maintaining 170% VO2 max during each interval. The drop-off in power and quick fatigue accumulation makes it actually pretty poor training for most. A lot of papers have shown that a shorter sprinting window and a much longer rest window works better- i.e. something like 5s on/25s off

@KierenLefevre Год назад

Respectfully I disagree. Tabata is excellent cardio protocol for BJJ and it helps with the dynamic sprint/rest nature of a live roll I have seen the research around the shorter sprint intervals I believe 10s has been shown to be a bit of a Goldilocks zone and I start my less cardio fit clients on this protocol

@dilloncovalt91kg Год назад

Had my first naga competition today with absolutely no bjj experience. Not even a class. I did wrestle in highschool though. I was able to win the competition as I’ve been busting my butt to get into great shape. I felt like I was just that but just 4 minutes made me rethink what great shape was.

@KierenLefevre Год назад

Wow that’s actually impressive, nice work

@dilloncovalt91kg Год назад

@@KierenLefevre Thank you, I'm very excited to join and grow with ATT happy valley very soon!

@mufasavanced6592 Год назад

I'm having trouble trying to fit in a cardio day. Right now I'm lifting M-W-F and doing BJJ T-Th-Sat then resting on Sunday. Should I do cardio on Sunday or do it on one of the lifting days?

@KierenLefevre Год назад

You can add the tabata sets after your lifting sessions and do a longer slow cardio session on Sunday if you’re up to it

@mattjensen9240 Год назад

A stationary bike would work for both zone 2 and V02 max? Also either of these can be done after strength training or just V02 max?

@KierenLefevre Год назад

Absolutely. Yes to both

@Mithrandir69 Год назад

I guess i need an HR monitor to get into zone 2. I don't have any friends to talk to on the phone with due to a wristlocking habit.

@KierenLefevre Год назад

Hahahaha sound about right 😅😅

@peteguardiola Год назад

I have moderate asthma and I have been wanting to get back into Jiu Jitsu so bad. However, I feel like I can't keep up during the training sessions and was so confused on how to slowly train towards being comfortable for that hour. This is a help! Any other advice for people with asthma?

@KierenLefevre Год назад

I also have asthma bro! Follow these recommendations and it’ll help

@shrimuyopa8117 Год назад

I have been training for five years and my gas tank is still trash lol. For years it has made no sense to me either because I was a long distance runner and I play a lot of basketball. In none of those sports do I gas out. I compete a lot and what is interesting is that I don't gas out in my matches (I did once but I also ate a hamburger and fries beforehand, don't know what I was thinking). I think it deals with the fact that my matches are only five minutes long and I get at least five minutes break in between matches. Where as in the gym, we might do six minute rounds with one minute rests with a total of ten rounds. Which is insane because you are never going to encounter that scenario that you are training for. I also go to a lot of open mats/ comp trainings at other gyms and they do the same thing. It doesn't make any sense for building winning habits either because you can only be explosive maybe two or three times during the roll, otherwise I don't care who you are, you will gas out. In competition you might need to be explosive ten times to win the match, depending on who you are going up against. I am still going to give your cardio training a go because I do enjoy long sparring sessions (despite whether I believe the efficacy is there or not for competition).

@KierenLefevre Год назад

This is so very true!! It’s hard to build competition habits outside of comp specific training because most people don’t have the stomach for it 🤷‍♂️

@dylanmcdaniel5910 Год назад

Swim. Swimming is what got me to be a monster on the mat

@muysantos2859 Год назад

+1 to this

@rodrigozombie 5 месяцев назад

What would be your advice for an enthusiastic hobbyist like myself who trains minimum 5 days a week but also has a physician job where I walk most of the time with boxes 8 hrs a day? Should I adjust based on that?

@KierenLefevre 5 месяцев назад

I would say if you can maintain your current training volume and your recovery is fine, incrementally add your conditioning sessions and test/adjust based on fatigue and adaptation

@Lord_Swoledemort Год назад

Do you have any advice or protocols for jump rope and HIIT?

@KierenLefevre Год назад

Not really my area of speciality but I have incorporated double unders in HIIT routines in the past

@diabolic42090 Год назад

I've been doing 25+ mins in zone 5 on the treadmill thinking "harder cardio = better cardio." Is this counterproductive, or will it help with VO2 max? I want to optimize and not train like a dummy.

@KierenLefevre Год назад

It can be counter productive to be honest. It’s a common trap people can sometimes fall into is being in that “middle zone” you’re describing. Incorporating some HIIT and VO2 max specific training will definitely help

@alexurrutia8177 10 месяцев назад

Hey kieren so you're saying for the tabata set do 8 rounds rest 4 minutes and then go another 8 rounds of 20 on 10 off, right?

@KierenLefevre 10 месяцев назад

exactly

@alexurrutia8177 10 месяцев назад

@@KierenLefevrethank you brother , love your videos i'm a grappling focused mma fighter and you have made training so much easier with the mobility challange

@bluelightmoon777 11 месяцев назад

i always had good cardio but i once used equipoise and test e and man i can tell you you can roll for HOURS without feeling any tiredness xD now i understand why pros love the juice

@BH-ix7nq Год назад

Hey Kieran, just a little confused. Is it not possible that rolling would fall into zone 2 therefore making it an effective cardio workout?

@KierenLefevre Год назад

It is definitely possible that rolling falls into Zone 2 some of the time but rolling is quite dynamic and maintaining a steady heart rate in zone 2 would be almost impossible unless you were flow rolling with that intention specifically in mind

@BH-ix7nq Год назад

@@KierenLefevre gotcha, thanks 😊

@aipod86 Год назад

Another way to measure your zone 2 range is 180-(your age) and maintain that heart rate.

@KierenLefevre Год назад

That’s true but it’s quite inaccurate for trained individuals which is why I didn’t include it

@backrankspank4996 Год назад

Can you do tabatha on a rowing machine instead ? 20s on 10s rest?

@KierenLefevre Год назад

Yeah absolutely you can

@TheSmithJarrod Год назад

I came from an endurance/ ultra distance background, moved in CrossFit then found BJJ. I couldn’t agree more with the video. A big aerobic base makes a huge difference.

@KierenLefevre Год назад

Thank you! 😁

@fairuzmy Год назад

Gianfranco Zola!

@mistersonnen848 Год назад

What about Marcelo who would trained harder and faster for his conditioning? I think you can increase your cardio by training more and purpose built

@KierenLefevre Год назад

I mean, there is 100% going to be benefit to this, but I'm familiar with what his routine looked like specifically. I still think he would have advantaged from dedicated cardio sessions, particularly VO2 max

@kingcthulhu1716 Год назад

Small secret trick, add a pinch of salt to your water, when secreting salt from sweat and your overall gym stay, having that replenishment of water and salt will keep you in the fight and might be that little bit to escape a bad position or complete a choke. Stay hard

@alexrosario423 Год назад

I do 2 sessions of HIIT cardio and 2- 3 slow 30 minute cardio sessions per week, in addition to 3 nights of rolling and 3 days of strength training a week. I get in maybe 4- 6 12 minute rounds per day of rolling that I train, and honestly I never feel even close to gassed. If I get smashed hard enough, I do get a little slow, but just 10 seconds of breaking my head free and not breathing hot air through another man's body is enough to give me the energy I need to continue working. Take it with a grain of salt though, I'm still a white belt 😅

@reconjitz Год назад

HIIT on the stairmaster has been the ticket for me my gas tank has improved I do 1 minute walking pace 2 minutes all out, the 1 minute walking pace I am skipping a step.

@JohnSmith-ew7ij Год назад

You're not doing any kind of hiit on the stair master 😂😂😂

@reconjitz Год назад

@@JohnSmith-ew7ij they literally make them for HIIT. Their is HIIT programs that allow the stairmaster to get up to 20 & the pace is almost running, but sure.

@JohnSmith-ew7ij Год назад

@@reconjitz you're not running 20kph on a stairmaster.

@JohnSmith-ew7ij Год назад

@@reconjitz also, what you describe in your first comment isn't hiit.

@schockaloc9857 Год назад

What are the percentages on the lifts for your 12 week program?

@KierenLefevre Год назад

There is no RPE or RIR on the program

@KevIn-tu4fv Год назад

Can you split your zone 2 training so that you get a cumulative of 90 mins a week or does it need to be done in one session ?

@samuelbarratt9346 Год назад

You can split it, totally fine, even if u want to split it into 4 or 5 sessions

@zsohaihfaosav Год назад

Time in zone matters the most. Takes about 6-10 minutes for most people to get HR to zone 2. So there is some efficiency to do 3 sessions vs 5. Time in zone 2 is all that matters.

@nandocodes 6 месяцев назад

I go to BJJ 5 days a week ( M-F). 1 strength training session (SAT) 3 Cardio seesions per week ( MWF) does this still work? or should i change it?

@KierenLefevre 6 месяцев назад

That works, it looks like a busy schedule. I would recommend dropping 1 cardio session for another strength training session so you're: 5x BJJ 2x Cardio (1 VO2 Max, 1 Zone 2) 2x Strength (full body split) I've got a free 2 day strength program you can check out here: kieren95lefevre.activehosted.com/f/5