Today, I am going to talk about how to improve your cardio when you can only train bjj 2x per week. This question was sent to me on my blog by Mark Horten from England. This is a great question, thank you Mark for the question.
I previously made a video about how to improve your cardio for bjj. In that video, I mentioned that if you want to improve your cardio for bjj, then the best thing you can do is roll. In my opinion, nothing is better than rolling. You should roll as much as you can. Nothing will help your cardio more than rolling. When you are training and you are very tired, that’s when you should try to roll more and push yourself.
So, the question is, how can you improve your cardio if you can only train bjj 2 or 3 times a week. In his question, Mark mentioned that he trains at a bjj club that has classes only 2 or 3 times per week.
I am fortunate to train at Marcelo Garcia’s academy. We have classes several times a day, seven days a week. However, I know there are many jiu-jitsu schools and clubs that don’t have too many classes throughout the week. Even if the schools have several classes per week, I know that people get busy with work or family, so maybe they can only train 2 or 3 times a week.
If that is the case, then I recommend that any exercise you can do to compliment your jiu-jitsu will help your cardio. For example, swimming, lifting weights, running or any other physical activity will help.

I suggest physical activities that are similar to bjj will help the most. I believe lifting weights and running are really good, because these exercises will help your cardio a lot. They are also very easy to do. I think that everyone can find 30 minutes to run. A 30-minute run will help your bjj and your life by being in better shape.
If you are fit and in shape, that will help your jiu-jitsu as well. If you are in good physical condition, then that will improve your jiu-jitsu too.

So here is a breakdown of my key points on how to improve your cardio when you can only train bjj 2x per week:

1. If you can’t train bjj a lot, then try to find a physical activity that will compliment your bjj training.
2. I believe running, lifting weights, swimming and cross-fit are all really good. These exercises will help improve your cardio for bjj. They will also help your strength and explosiveness when you roll.
3. Just be careful to stay injury free with any physical exercise, so you can train bjj consistently.
4. Of course, nothing is better for your cardio than rolling and training jiu-jitsu, so try to roll as much as possible. When you get tired during your rolls, you should try to push yourself and do the next roll.

I hope this tip helps you with your cardio. Oss.