Out of Shape White Belt Wants to Improve Cardio for BJJ Rolling

Today's Q&A video is from a brand-new White Belt who gasses out too fast during BJJ training and wants to improve his cardio. Now his request is for options other than just the obvious, roll more solution.

So in this video I share 2 ideas that will help improve your cardio or "gas tank" for Brazilian Jiu-jitsu. I've kept the tips as simple as possible. Doesn't mean they're easy, but if you act on the 2 suggestions I give in the video I guarantee you'll be able to roll longer and have more energy for BJJ training.

I say this from my experience and also the experience of many of my students.

If you're struggling to roll in your gym and want to give your BJJ stamina a boost then I hope the video helps.
-Chewy
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If you’d ever like to train with the team and I. Check out my gym Derby City MMA in Louisville,KY.

[sutters]

I have four pieces of advice. As a 51 year old white belt who has just come through the other side of this. 1. Don’t eat before training eat after. Drink an espresso 45 mins before class. 2. Put yourself in the worst position don’t fight it. Concentrate on breathing nasally in these positions for as long as possible. Survive. Relax. This will take away anxiety. Or the FOF response. 3. Sprints or Iron Wolfs burpee workouts. Aim to be able to bash out 100 single pump burpees or 50 3 pump burpees strict military form. Learn to Roll without constant tension in the body learn to apply tension at the right moment. Instead of matching tension with strength - give in to it and use the momentum to effect sweeps and maintaining guard. Don’t make getting subs your goal. SURVIVE

[Jamie-knfw]

I'm 50 and just joined a BJJ a month ago, Your content has been a great help getting through the early stages. Thanks

[sgkqiiy]

Everything you've suggested is great advice; however, I believe the #1 reason why newbies gas out quickly is due to not being able to relax. Everything is so new to them, that they're constantly tense, so they unknowingly hold their breath. They feel they have to frantically defend every single move their partner makes. They feel they must react to every perceived opening or opportunity. They don't know when to explode and when to relax. Their breathing is shallow. Because they lack technique, they muscle their way through everything, often holding their breath in the process. Anyone who has gone to a boxing gym and who has tried to hit a heavy bag for the very first time will know the feeling. After just 30 seconds on the heavy bag, many boxing newbies are gassed. They clench their fists tightly, they clench their jaws too tightly, they don't exhale as they punch. They get tired really fast, even if they run a lot, bike a lot, etc.

[justinlambert]

Brother, I am 6'2 and started doing BJJ again after 6 years of no training at all. I started at 267lbs and was gassed after the first minute or two. I have been going 4 nights a week for the past 4 months and I am a completely different man. I just hit below 240lbs and I can hard roll back to back for an hour or longer without feeling dead anymore. I hope he is able to commit and just keep going! It gets better.

[gh]

I’m 61 and just started in BJJ. Your content has been very helpful. Thank you.

[blynch]

I quit vaping. I have run 45 minutes everyday for the last 5 months. I have not missed a single day. I went from needing oxygen to cardio for days son. I’m 38. Jogging 30 minutes in the beginning helped a lot. Then increase each week. Good luck.

[mozes]

Just turned 42 last month, and today was my second jiu jitsu class.

Played D1 football, but I’ve never been as gassed as I am when on the mat. I might only be two classes in, But it’s so damn addictive already! (Which is why I searched for this kind of video)

I started because my two little ones also just began BJJ too, so our whole family is taking this journey together.

[LusionX]

I'm a purple belt who took a year off and put on 40 pounds. It's been brutal, this video helped. Thank you Coach!

[stangdude]

After 10 years off and now in my mid 40s, returning to the mat as a blue belt, the best two things that helped me were 1) remember to relax and breath, get comfortable being uncomfortable, and 2) diet.
Seriously reduce foods that require an ingredient list on the packaging. That means more whole foods; meat, veggies, fruits, nuts, cheeses. Less alcohol too (only a couple drinks on the weekends). Train regularly, too. Don't overdue one week, and then take 2 weeks off.

[jesseebaez]

You don’t know how perfect this is, I just took my first class about 2 hours ago and man I’m out of shape… well I’m round and that’s the problem!

[stuwie]

Going on 5 months training now, 6’2 and started at 291 lbs. now at 250 lbs. after tonight’s class I really started doubting myself but watched your video on frustration…it helped a lot. Thank you Professor.

[WhitebeltDG]

If your just starting bjj you found the right Channel tons of gems

[ArmanKanonas]

Been powerlifting with no cardio since that pandemic. Just started jiu-jitsu and am completely embarrassed with my lack of conditioning. I'm about 170lb 28 yrs old 5'10 for reference. Needless to say this video came out right on time for me lol.

[mirosawgranacki]

During sparring, remembering to breathe helped me a lot

[IEdjumacate]

I like the fact that you highlight the importance of making your own food. That’s the #1 most important thing in “dieting” in my opinion. Yes, you can go overboard with this too but it’s far better to eat Whole Foods that you make yourself than order out or eat pre prepped from the store. Healthy meals can be really tasty. There are so many amazing variations of chicken & rice. Learn how to cook different cuisines (Asian, Indian, middle eastern, African, Latin, etc), they all have their own delicious variation. A once boring meal will be the meals you look forward to.

[kevsco]

Burpees have really helped me a lot. I lift weight and in between sets I’ll jump rope and or do 2 quick sprints. I also do road work twice a week and try and some stationary bike time in when I can.

[rpatrickpm]

I felt the same when I first started training bjj. I started with daily intermittent fasting along with exercise. I first started intermittent fasting by not eating 3 hours before I went to sleep, then created a meal window between 10am-7pm and drop an hour every two weeks until I had a 5 hour meal window. For exercise I would do three rounds of bjj warm ups:
20-Jumping jacks, 10-squats, 10-push ups, 20-triangles, 20 cross chokes, 20 bridges, 20-hip escapes(shrimps), 10-break falls, 10-sprawls, 40-mountain climbers…lost over 20lbs in my first 2 months of training…

[t-roy]

100% on the diet. I can tell a difference in performance and stamina with a clean diet. I’m in law enforcement, I would suggest running for any LEO because it is part of our job. Like you said, don’t kill yourself with it.

[PrescottCaliberClub]

I have been practicing bjj for about 3 months now. It took a couple months to build up that cardio and stamina. I have not found a better way to improve my cardio enough to make bjj better but rolling non stop has helped me. Your videos have become some of my favorites. Keeping my head up and trudging through this is tough as a new guy. I’m still the low man in the gym and sometimes it feels like I’m getting nowhere but I’m gonna keep on keeping on.

[willdallas]

I run marathons and I grapple. The two things don’t compliment each other at all. I can run for 4 hours straight without stopping. I can’t grapple for 4 hours straight. An hour of open mat, with break rounds, kill me more than 30 miles of running. The problem is, when you’re doing cardio like running or biking, all the blood is flowing into your legs and your oxygen is just being directed one way. When you grapple, all of your muscles are calling for oxygen and energy.