The Essential Jiu Jitsu Podcast

Ep. 10: Conditioning For Jiu Jitsu

June 14, 2023 Matt Kwan Season 1 Episode 10
The Essential Jiu Jitsu Podcast
Ep. 10: Conditioning For Jiu Jitsu
Show Notes Chapter Markers

We all get exhausted in training. In this week’s episode, I discuss how you can improve your conditioning for Jiu Jitu and optimize your performance on the mats. Enjoy the show!


-Avoid excessive breathing

-Do not hold your breath

-Keep a calm facial expression

-Focus on your breath while training

Strength & conditioning

Balance your training to focus on as many of these aspects as possible. This will help you become a well-rounded athlete.

-Muscular Strength

Muscular Strength fitness refers to the amount of force a muscle can exert against resistance

-Muscular Endurance

Muscular endurance refers to the ability to keep using the same muscles for as long as possible without tiring

-Cardiovascular Fitness

Cardiovascular fitness refers to the ability of the heart, lungs and blood to transport oxygen around the body


Flexibility refers to the range of movement of a specific joint or muscle group


Agility refers to the ability of quickly changing the body’s position while being in full control of the movement


Speed is the ability to move parts of the body or your entire body quickly


Coordination refers to the ability to use multiple parts of the body together


Power refers to the ability to perform actions requiring strength quickly (speed + strength)


Balance is the ability to maintain the body’s centre of mass above the pillars of support

-Reaction time

Reaction time refers to the time taken to respond to a stimulus

Manage energy expenditure

-Focus on using less energy and keeping a lower heart rate during training

-Prioritize efficiency and technique

-Avoid wasted or excessive movements

-Understand the offensive & defensive dichotomy

-Regulating body tension

-Look to break your partner’s alignment

Improve technique

-Understand the rules of Jiu Jitsu

-Study outside of class time

-Train with higher ranks

-Be critical of your own weaknesses

-Ask questions

Become comfortable with discomfort

-Train with higher ranks

-Train when you want to stay home

-Put yourself in bad situations during training (defensive cycle)

-Avoid skipping rounds
-Find your breaking point

-Occasionally avoid breaks between rounds

-Try exercises that are not fun (assault bike)

-Push yourself to work harder

Avoid the defensive cycle/ Enter the offensive cycle

-Funnel training to your favourite positions

-Win the small battles in the neutral cycle (gripping)

-Keep your partner in the defensive cycle by breaking their alignment

-Hold dominant positions of advantage; camping

-Force the top player to post hands on the floor

-Force the bottom player to frame

Manage nerves and adrenaline (Generally for competitors)

-Remain calm

-Visualize/mental training

-Have a game plan for competition

-Train hard

-Find your ideal warm-up

-Make adjustments after every tournament experience

-Film your sparring/competition and assess the footage

Contact/Support The Show:
Instagram: @theessentialjiujitsupodcast


On Guard Online Academy:

Zara Can Do Jiu Jitsu!

IBJJF World Championship review
Conditioning for Jiu Jitsu
Calm facial expression
Strength & conditioning
Muscular strength
Muscular endurance
Cardiovascular endurance
Reaction time
My main takeaways for strength & conditioning
Managing energy expenditure
Prioritize technique & efficiency
Understanding the offensive & defensive dichotomy
Breaking your opponent’s alignment
Regulating tension
Play to the rules
Mental training & study
Roll with higher ranks
Be critical of your weaknesses
Get comfortable with discomfort (winning vs learning)
Get to your favourite positions
Managing nerves & adrenaline
Game plan & warm-up
Film yourself rolling
Diet & sleep
Contact & support the show