Bang! Bang! Building Cardio for Jiu-Jitsu

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Just sitting here in my garage, watching a BJJ DVD video and typing up my training for today. 🙂

Today I worked on legs and cardio.

My lungs were really working with the kettle bells. I like that and will probably use them more, especially since I have read a few studies that say kettlebell workouts give you the best bang for your buck.

I don’t know about my choice of words there, but I am only talking about working out.


Here’s the workout (20 min):

30 sec jog/30 sec quick stretch

Jump rope – 3 sets – 100 (regular)

Jump rope – 1 set – 100 (kick outs)

Body weight squats – 12 reps

Body weight calf raises – 24 reps

Jumping Jacks – 100 reps

Dead lifts – 135 lbs -5 reps

Dead lifts – 135lbs – 6 reps

Calf raises – 135 lbs- 24 reps

Kettlebell calf raises – 40 lbs – 1 set left/1 set right

Kettlebell Swings – 40 lbs –  2 sets

Kettlebell Goblet Squats – 40 lbs – 1 set

Quad extensions – 35 lbs – 2 sets

Stretching – 4 min – quads, hamstring, calves and lower back



Check out my grappling books on Amazon: Grappling 101: How to Avoid being Bullied on the Mat, Psychology of Brazilian Jiu-Jitsu, Grappling Games: BJJ & Submission Wrestlers, Tapmonster: Ideas about Grappling for BJJ and Submission Wrestlers, Grappling for Newbies, 20 Ways to Increase Grappling Skills off the Mat, The Lazy Man’s Guide to Grappling and much more.

One thought on “Bang! Bang! Building Cardio for Jiu-Jitsu

    BJJ Times said:
    July 16, 2016 at 3:42 pm

    Thanks you’ve shared accurate workout tips i’ll try

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