Most BJJ cardio plans suck. In this episode, I break down why they don’t work and show you what actually builds a gas tank that lasts. 🔥

In this episode, we cover...

• The truth about energy systems in grappling

• How breathwork & CO₂ tolerance boost endurance

• The best conditioning workouts for serious grapplers

• Key supplements to recover faster and roll harder

If you’re tired of gassing out mid-roll or wasting time on the wrong type of cardio workouts, this episode is your roadmap to building a gas tank that never quits!

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0:00 Introduction to BJJ Conditioning

1:10 Importance of Conditioning in Grappling

6:06 Quick Energy for Sprints

8:15 Unique Needs of BJJ Conditioning

20:21 Balancing Energy Systems in Training

23:54 Benefits of Nasal Breathing

25:35 Recovery: Key to Success

31:08 Enhancing Lung Capacity

41:40 Breath Control Techniques

50:03 Building an Aerobic Base

1:00:43 Improving Your Anaerobic Conditioning For BJJ

1:11:39 Using Supplements for Conditioning

1:22:17 Improving Skills for Better Performance

1:23:57 Conditioning Frequency Based on Your Needs

1:27:17 Separating High and Low-Intensity Training

1:28:56 Customizing Training for Your Weaknesses

1:32:20 Hard Rolling: The Key to Effective Conditioning

1:34:03 High-Intensity Training with Recovery Strategies

1:37:39 Avoiding Excess Leg Mass in Conditioning

1:39:29 Utilizing the Fan Bike for Conditioning Goals

1:43:05 Balancing Intensity with Aerobic Training

1:44:46 Prioritizing Conditioning as a Competition Approaches

1:48:17 Dynamic Efforts to Boost BJJ Performance

1:50:00 Challenges in Conditioning Off the Mat

1:53:28 Structured Low-Intensity Workouts for Success

1:55:21 Understanding Recovery Needs with Intensity

1:58:54 Optimizing Off-Season Conditioning for Athletes

Why Most BJJ Conditioning Plans Suck (And What Actually Works)