Conditioning Programs
Improve cardio and mat endurance
2 conditioning programs available
ConditioningAdvanced
Competition Cardio Blueprint
Build competition-level cardio with this periodized conditioning program. Designed to peak your gas tank for tournament day.
6 weeks
3x per week
Bodyweighttimer
ConditioningIntermediate
HIIT Training for BJJ
High-intensity interval training designed around BJJ work-to-rest ratios. Build explosive conditioning without burning out.
4 weeks
2x per week
Bodyweighttimer
Conditioning Training Tips
Match your training to BJJ round durations
Include both aerobic and anaerobic work
Practice recovering while staying active
Build cardio that supports scrambles
Track Your Conditioning Progress
Use BJJChat to log your workouts and monitor your improvements over time.
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