Competition Cardio Blueprint

Overview

This 6-week program is designed to peak your cardiovascular conditioning for competition. We'll build your aerobic base, develop your anaerobic capacity, and teach your body to recover between rounds.

The Science of Competition Cardio

BJJ competition demands:

• Aerobic fitness: To recover between explosive efforts
• Anaerobic power: For scrambles and submission attempts
• Lactate tolerance: To push through the burn
• Mental toughness: To stay composed when exhausted

This program trains all four.

Equipment Needed

• Timer or interval app
• Open space for movement
• Optional: Assault bike, rower, or jump rope

Program Structure

Phase 1: Aerobic Base (Weeks 1-2)

Build the foundation that supports everything else.

Session 1: Long Steady State

• 30-40 minutes at conversational pace
• Choose: jogging, cycling, swimming, or rowing
• Heart rate: 120-140 BPM

Session 2: BJJ-Specific Circuits 3 rounds of:

• Sprawls: 30 seconds
• Hip escapes: 30 seconds
• Technical stand-ups: 30 seconds
• Shadow wrestling: 30 seconds
• Rest: 60 seconds

Session 3: Active Recovery

• 20 minutes light movement
• Mobility work
• Breathing exercises

Phase 2: Threshold Training (Weeks 3-4)

Push your limits and expand your capacity.

Session 1: Tempo Intervals

• 5 x 4 minutes at 80% effort
• 2 minutes recovery between
• Total work: 20 minutes

Session 2: Match Simulation 5 rounds of:

• 6 minutes hard effort (match pace)
• 2 minutes rest (between matches)
• Use grappling movements: shots, sprawls, bridges, etc.

Session 3: Lactate Tolerance 8 rounds of:

• 30 seconds all-out effort
• 90 seconds active recovery
• Focus on maintaining output across all rounds

Phase 3: Competition Peaking (Weeks 5-6)

Sharpen your conditioning for peak performance.

Session 1: Race Pace Work 3 x 6-minute rounds at competition intensity

• 2 minutes rest between
• Match your actual competition structure

Session 2: Explosive Repeats 10 rounds of:

• 15 seconds maximum effort
• 45 seconds active recovery
• Simulate scrambles and explosive exchanges

Session 3: Taper and Test

• Week 5: Reduce volume by 30%
• Week 6: Light movement only before competition

Grappling-Specific Movements

Include these in your conditioning work:

Explosive Movements

• Sprawls
• Level changes
• Penetration steps
• Technical stand-ups

Ground Movements

• Hip escapes (shrimps)
• Bridges
• Granby rolls
• Sit-throughs

Combination Drills

• Sprawl to shot
• Bridge to hip escape
• Stand-up to shot

Recovery Protocols

Conditioning is useless if you're too fatigued to train.

Between Sessions

• 48 hours minimum between high-intensity days
• Schedule around your BJJ training
• Prioritize sleep (7-9 hours)

Active Recovery

• Light stretching
• Walking
• Swimming (low impact)
• Breathing exercises

Heart Rate Guidelines

| Training Type | Heart Rate | Feel | |--------------|------------|------| | Recovery | 100-120 | Easy conversation | | Aerobic Base | 120-140 | Can talk in sentences | | Threshold | 150-170 | Difficult to talk | | Maximum | 170+ | Cannot speak |

Pre-Competition Week

7 Days Out

• Normal training volume
• Focus on technique, not conditioning

3-4 Days Out

• Light drilling only
• Reduce conditioning to walking

1-2 Days Out

• Complete rest or very light movement
• Hydration focus
• Mental preparation

Tracking Progress

Monitor these metrics:

• Resting heart rate (should decrease)
• Recovery between rounds (should improve)
• Perceived exertion at same intensity (should feel easier)
• Competition performance (the ultimate test)

You're ready to compete when you can maintain your pace for all rounds without significant drop-off.