Check out the ultimate BJJ Performance Resource BJJ Strong Online www.bjjstrongonline.com/

It's 90% hydration. Having water in a bottle on the edge of the mat does not equate to being hydrated. Having water sloshing around in your stomach doesn't either. You must drink about a litre of water in the hour or so leading up to training in order to be hydrated. When rolling begins that water should be fully absorbed into your system. You should need to urinate when you get to the gym, or a short while after training starts, and your urine should be clear. Do this and your endurance will sky-rocket. Moreover you won't feel horribly thirsty during training, and won't feel compelled to fill your stomach with water after your first roll.

@KierenLefevre

Жыл бұрын

Hydration is definitely an important part of sports performance, I have a few videos dedicated specifically to the importance of hydration.

Now just to figure out how to fit all this in my already crazy schedule

@KierenLefevre

Жыл бұрын

Exactly 🤦‍♂️

@michaelnguyen8782

Жыл бұрын

so true!

@pervyboy69

Жыл бұрын

Get up early

@JayIsABoss07501

Жыл бұрын

I have to wake up at 6 so I wake up at 4:50 , train till 6 , eat and shower and at 6:30 I am at work lol

@leggoego

Жыл бұрын

@@JayIsABoss07501 beast!

It's so refreshing to see somebody in the BJJ community who actually knows the difference between different types of cardio adaptations. 95% of the jiu jitsu community thinks that steady state cardio is useless because it's "not sport specific" and that "just roll more" is the way to go. These people are hindering the progress of scientific improvement in the sport. Other sports have known these fundamentals for a very long time, but modern jiu jitsu competition is still in its infancy and its participants refuse to learn the sports science that has been established outside of the sport.

@KierenLefevre

Жыл бұрын

I could not agree more with this comment! Thank you! I hate it when people jump in and are like “nah bro just roll more 🤡 “ 🤣🤣 I love that more attention is slowly being put towards science based jiujitsu specific practises

@Scaryloop

10 ай бұрын

Good comment

@slimpickin7999

9 ай бұрын

​@KierenLefevre nah sorry, you're either an athlete or you're not. All your science will only get you a little closer to greatness but if you ain't got it. YOU AINT GOT IT. I don't expect a small muscle head to understand. Roger is gifted, bones is gifted, Jordan was gifted. It's a gift most people never receive. Sorry charlie

@KierenLefevre

9 ай бұрын

@slimpickin7999 no idea what you're talking about bro sorry 😅

Excellent! Who am I? I am a 2 x NCAA Champion in Wrestling, a World Silver medalist World Cup and World Team. Now BJJ. You are spot on. Now 55 and still scraping hard in BJJ. Even when 25 we never did more than three max intensity wrestling practices. Sometime you get more with less. Consistency is the key. Our routine was lifting three/four days but focused on power, one day of LSD like 1-3 hr, two HIT workout, and two/three hard sparing days at your max. So yea like half the effort was off the mat. That was all we could handle as humans. BJJ is different then wrestling and definitely requires a long cardio. Wrestling is more explosive oriented were BJJ I am going to smoke you in the long run. Moving from wrestling to BJJ I had issues on pacing longer cardio. I would suggest two LSD workout (Mountain Bike Maybe), two HITS (any) and two max spar days BJJ. I enjoyed you presentation. Thanks You.

@KierenLefevre

Жыл бұрын

Wow that’s amazing man! Thanks so much for the endorsement and your comment, it means a lot Thank you! 😁

@SingaporeFriedrice

Жыл бұрын

"That was all we could handle as humans" Great quote. The human body can only handle so much. Some more than others. Now let's also consider that most of us are not professional athletes, have jobs, some have kids and chores.

I train jiu jitsu twice a week. Strength train four to five times a week and do two days of tabata cardio on a stationary bike. I started doing tabata sets about two months ago and my cardio has improved immensely.

@KierenLefevre

Жыл бұрын

That is awesome to hear! Just a little bit of extra training outside jiujitsu can seriously elevate your game on the mats, I love hearing stories like this thanks for sharing Sara 😁

@sacredneutral7304

Жыл бұрын

Too much weight training but depends on your intensity.... You'll smash up your nervous system

@themysteriousstranger4276

Жыл бұрын

Burpees using the Tabata protocol is great and I hate every second of it lol

Excellent information. I'm 73 and just starting my journey in BJJ. Rolling has sucked for the first year. I started doing HIIT a couple of months ago and it is helping. I also lift 2 -3 Xs per week. Obviously I'm a hobbyist and only train BJJ 2xs per week. Plan to add a third session soon.

@KierenLefevre

9 ай бұрын

amazing work! That's so impressive

@chuckduncan9098

9 ай бұрын

@@KierenLefevre Thank you. You can't die if you keep moving. lol

@KierenLefevre

9 ай бұрын

@@chuckduncan9098 hahaha I stealing this one 😅😅🤣🤣

@Taquilou

3 ай бұрын

73 and starting ? Can’t believe it! You are the final boss of life and going straight to paradise Sir. My utmost respect from France

@mrorbit2u

29 күн бұрын

👏👏👏👏

I run twice a week. One day I run hills, the other day is sprint intervals. I run drills or shadowbox for 30 minutes on days when I am not running. I'm 42 years old, 165 lbs.

Great video! And timely for me, too. 52 and started BJJ about 4 months ago. I finally am up to 3 classes/week. Cardio is the #1 hurdle for me (quickly followed by flexibility, and weight). While I've been doing one hour walks on the non-bjj days, I'm about to start bumping that up to running. After watching this video, I'll probably throwing in some HIIT, now, too :) Thank you!

Absolutely fantastic! This stuff really does work. I’m nearly 50 and it has made a world of difference for me.

Nice video. I like the breakdown about how to fit it all together at the end. Having to work so many angles of fitness to improve JJ can be overwhelming at times especially when you just start out.

@KierenLefevre

Жыл бұрын

Yeah man 100% and it also seems a bit much, like why do I need to spend hours and hours per week just to prep for my actual sport? But when you simplify and break it down you can get it to just 2 extra sessions per week

This video is great man, I love how you explained why you're doing everything and also gave tips on how to fit it in your schedule! Defo going to check out your workout plan too, thanks a lot!

@KierenLefevre

Жыл бұрын

Thank you! 😁

Excellent!!! So concise and information packed. The best video I've seen on the topic. Thank you.

@KierenLefevre

11 ай бұрын

Thank you! 😁

Good video and I appreciate the schedule breakdown. As a 45-year-old, cardio seems to be particularly important; the strength is still there, but the gas tank is not. I am also surprised to see how much the addition of a Zone 2 workout really helps.

@KierenLefevre

Жыл бұрын

Hey Ben! Thanks so much for the comment I’m glad you got some value from the video

Nice explanation. Happy to be a student of yours. Only a couple weeks into your custom program and feeling great. Thanks for sharing your knowledge Kieren!

@KierenLefevre

Жыл бұрын

You're a legend Chris! thanks for the comment 💪

this is f@#$%ing gold. Very good job simplifying the key messages man

@bimotavdue4129

Жыл бұрын

One helpful way to think of it is, whilst there is of course some overlap, there are SKILLS and there are ATTRIBUTES.

@KierenLefevre

Жыл бұрын

Thank you so much!

Thanks for posting this, really helpful

@KierenLefevre

Жыл бұрын

Absolutely! Glad you enjoyed 😁

Thank you for a really useful video. I started bjj a little over a year ago and have slowly been upping my number of sessions and have just joined the gym to get some S&C work in. This will really help with the cardio side. I'm late to the party as I didn't start until 39 so got a lot of catching up to do! Thanks

@KierenLefevre

Жыл бұрын

Absolutely! 💪 Thank you! 😁

Finally, a short, simple, perfect guide for bjj cardio, thanks for this vid bro!

@KierenLefevre

7 ай бұрын

Thank you! :) Glad you enjoyed man

Nice topic bro. Cardio always was my achilles heel and is not easy to find good content about it. Maybe now i can fix it at least a little bit...

@KierenLefevre

Жыл бұрын

Thank you! 😁

My conditioning seems to be one of my primary issues. I am going to implement your recommendations and see where I land.

Just doing stationary bike for 45 min twice a week has really helped my jitsu cardio. Don’t think just do

@KierenLefevre

Жыл бұрын

Absolutely! 💪

Great tips... Thanks for sharing... Hugs from Brazil... Oss!!!

Great content.Keep going dude

@KierenLefevre

2 ай бұрын

Thank you so much 🙂

The one argument I'd make for rolling more is a lot of people blame cardio but they're just too tense when rolling and not breathing. I know this is the case for me. I don't believe my cardio has improved a lot since I started rolling more but I'm remembering to breathe a lot more and not nearly as tense. That being said, these tips for actually improving my cardio will certainly help.

Great video 👊🏼 this stuff massively helps guys. It’s not glamorous - but honestly just doing one extra run a week on top of my weights/hiit had a big difference on me grinding people out and tapping them/taking them down late in rounds...

@KierenLefevre

Жыл бұрын

hell yeah! doing just a little bit extra outside of bjj helps 10x on the mats

@MateiLive

Жыл бұрын

I always appreciate these simple feedbacks. Gives me hope! Thank you, I'll implement it starting this week!!!

@KierenLefevre

Жыл бұрын

@@MateiLive Awesome work man! Keep me up to date with how you go

I'm definitely going to implement some of this into my routine. I am currently doing BJJ twice per week and on my off days I us my Peloton machines to hike, bike, and row (rowing is my favorite). I also add in a few HIITs here and there. I have been doing some HIIT rows as well. My problem is that I train BJJ on Mon/Wed nights and the following mornings I'm smoked so I really don't feel like getting up at 4am to work out. What I may end up doing on the mornings after training BJJ is just getting on the row machine and doing a zone 2 row for 45 - 60 min. The morning of my BJJ training days I could do a 20 minute strength HIIT and some yoga/long stretching. I could also do this on the weekend, unless my wife wants to workout with me. Still trying to get a good schedule together so I can train all aspects and not miss out on sleep or steal time away from my family.

@KierenLefevre

Жыл бұрын

Yeah man it would definitely be killer to do a late night session of BJJ and back it up with some difficult cardio the next morning, you want to be careful not to burn the candle at both ends. I would suggest doing your yoga sessions the morning after BJJ instead

Great video and very well explained. This is also what Tactical Barbell recommends.

@KierenLefevre

Жыл бұрын

Thank you! 😁 I’ll have to check out tactical barbell

Great vid bro. I do BJJ 4-5x/week but staying for advanced class two of those times as well. Was feeling guilty only lifting twice per week, one cardio, one yoga in addition but it seems like I'm alright. Time to build up that CAHdio 🇦🇺🤙

Thank you for this! Earned a sub.

@KierenLefevre

Жыл бұрын

Thank you! 😁

My cardio sucks, two five minutes rounds medium intensity and I’m smoked, need a round off then good to go. I will try this methodology, thank you.

For years I’ve been training at my v02 max daily only to realize that’s the exact opposite of what you want. Thanks for the video.

Love this channel. ❤😊

@KierenLefevre

Жыл бұрын

Thank you so much! 😄

awesome video, where did you get that shirt taht says "chill or be chilled" with the skulls?

Thanks, I will try this and I will update in the time being.

@KierenLefevre

Жыл бұрын

Excellent! Let me know how you go or if you have any questions feel free to hit me up on insta 😁

If you're not a keen runner the air bike is a great alternative.

@cristobal.palmero4919

8 ай бұрын

Easy on the joints

Sounds good, thanks mate!

@KierenLefevre

Жыл бұрын

Absolutely! 💪

Very good content. As a busy 48 y.o. I crosstrain Judo and no gi bjj 2 times a week. Work a lot on fascial stretching and dynamic mobility, but I found that the only time I can train harder with bw, kbs, sandbags and macebell is on the " off-season", when the dojo is closed for holidays. Adults and elder guys need more time for recovery.

@KierenLefevre

Жыл бұрын

Thanks so much for your comment I'm glad you got something out of it. How long are your off-season sessions?

@triskellfit2080

Жыл бұрын

@@KierenLefevre off season is a funny way to call it, since I'm not a professional. Normally is when the dojo are closed during the Summer break, maybe 1 mont and half. Believe me, a normal guy with ft job and a family can't train more and need to use the days off for recovery and mobility. Injuries are always around the corner in these disciplines. Different story if you work with students, with more spare time.

@KierenLefevre

Жыл бұрын

@@triskellfit2080 Yeah definitely I work with a lot of "older" grapplers and find a focus on cardio, mobility and strength training goes a long long way to support jiujitsu so was just curious about your routine

My gas tank id say is pretty average. I’m athletic but I’ve gained size so I need more cardio to keep up. Let’s do this. Thanks 💪💪

I have a 1.5 mile run I do, I'm just going to turn it into a sprint interval training distance for myself. Thanks!

Yes! I’ve always been a big fan of steady state cardio/running. Like Nate Diaz said, if you want to get ready for war, you need to run. The problem with ‘just rolling’ is there will be too many breaks. Even in a high intensity roll, there’s moments of rest, entanglements, stalling even, especially if you’re tired your body will find positions to chill in during a roll. It’s natural I’m a big fan on steady state cardio/running weekly, and then doing sprints/hill sprints a few weeks out from competition alongside with increasing the intensity in rolling (trying to eliminate all stalling and rest positions)

Very clear and concise explanation, and it seems that you've followed Peter Attia's advice, although he recommends at least 3 hours of Zone 2 training per week, which would require four sessions 0f 45 minutes or two sessions of 90 minutes, whereas you're recommending only one Zone 2 ssssion per week.

@KierenLefevre

3 ай бұрын

Thank you for the comment😁You're not the first person to mention Peter Attia, but I hadn't even heard of him when putting together this video (I have since read his book). The reason it's similar is because my recommendations, like Peter's, are based on science.

Great video. I do BJJ 3-4 days a week, box 2-3 days a week with 2-3 weight training sessions. My cardio is dog 💩but it has improved some since I started boxing. I try to get a cardio session after my weight training as well

@guest0046

Жыл бұрын

How is it dog shit if you train that much?

@bigoso404

Жыл бұрын

@@guest0046 maybe dog shit is an exaggeration but I’m 5’10” 290 ish former competitive bodybuilder…..so shit compared to some of my training partners that are 80-100 lbs lighter

Great info thanks!

@KierenLefevre

Жыл бұрын

Absolutely! Thanks for your comment 😁

great vid!! subbed

@KierenLefevre

Жыл бұрын

Legend! Thank you so much 😁

I was a wrestler back in the day. I have a very good gas tank consistently when it comes to jiujitsu, I'm not sure how I feel about the phrase "just rolling isn't enough" because both cardio types can be done in the form of rolling, provided you're rolling with a conscious amount of intensity. With that being said there is always room for improvement and I totally agree you can see even greater improvement to cardio outside of the gym. Really informative video, definitely subbing for more future content.

@KierenLefevre

Жыл бұрын

Thank you so much for your comment! Wrestling is definitely a different beast altogether and it's reflected in the research that wrestlers have the best cardio out of all grapplers, judo is 2nd with jiujitsu coming in last. Based on what I've seen, the research is pointing towards jiujitsu alone simply not being enough to improve cardio fitness above a certain threshold. More research is needed of course, but that's what the science is suggesting so far. A long way of saying, I stand by my comment that rolling is not enough for cardio.

@josephsteiner6900

Жыл бұрын

@@KierenLefevre appreciate it. Keep up the great content!

@KierenLefevre

Жыл бұрын

@@josephsteiner6900 Thank you 😁

Hey mate. Great video with some truly excellent info. Some visual cues/graphs would make it a lot easier to process. A little selfish request on my part 😂 Keep up the great work

@KierenLefevre

Жыл бұрын

Oh awesome feedback man! Just so I can put it into action if you don't mind, which section would you recommend or is it more just requesting more visual aids in general?

@talhaaltun22

Жыл бұрын

@@KierenLefevre a grapth or table at the end of the video to summarize would be helpful

@KierenLefevre

Жыл бұрын

@@talhaaltun22 aaahh got you man, noted! Thanks so much I really appreciate the feedback. If you'd like to, I have a specific feedback form that I'd love your take on if you wouldn't mind, I give out free access to my closed community for filling it out DM me on instagram if you're interested, all good if not :)

Great stuff! I also find that you can design bjj drills for cardio. For example, standing and passing - buzzsaw high intensity, rapid dynamic sprints. These can be structured as Tabata sets (intervals of burst then slow) and also help develop brain body connections for competition success. Just another approach I have personally used to increase max V02, though it does require a partner.

@KierenLefevre

Жыл бұрын

Thank you! 😁

@triskellfit2080

Жыл бұрын

Even a swissball can become tough if you try to use mimic guard pass, so getting plyometrics into the game.

@nukenfry

Жыл бұрын

This is exactly how Marcelo Garcia said cardio should be developed for jiu jitsu. He was a big believer in developing BJJ drills to improve your BJJ and cardio rather than just doing cardio.

@KierenLefevre

Жыл бұрын

@@nukenfry Respectfully I disagree with this approach in isolation

@nukenfry

Жыл бұрын

@@KierenLefevre Well, no data exists to tests it's efficacy but a one minute sprint passing is taxing on the lungs, similar to a sprint itself, which is the idea. No sweeps allowed, no going to knees, strict speed passing, constant movement.

My tank is poop. I go on trail runs but never manage to get my wind up. I’m going to try your suggestions. Thanks for the info

@KierenLefevre

Жыл бұрын

Absolutely! Let me know how you go

Great video, thank you for getting straight to the point and not fartin around. He broke down the differences between V02 max and zone 2 to quite well, one of the best explanations I found for each modality so far

@KierenLefevre

Жыл бұрын

that you so much for your comment! Yeah I get annoyed at videos that spend half the time explaining what the title tells you instantly 😅

A buddy of mine who has the best cardio I’ve seen recommended the tabata workout with sprints. I used to do it twice a week and could feel the results very quickly. Need to get back to it

@KierenLefevre

10 ай бұрын

Hell yeah 💪🏼

Hi Kieren, thank you for the great video, would you recommend to do the tabata at the end of the zone 2 session? This to save time..

@KierenLefevre

3 ай бұрын

yeah absolutely you can do that to save time

great advice !!!

Agreed when you want to improve your bjj it’s a lot more than just rolling and learning various techniques

Perfect, after this vid i made my own schedule: monday: gym+hiit tuesday: bjj wednesday:easy jogg (30-40 mins) might add an extra bjj training here. thursday: bjj friday: gym + hiit saturday: rest or easy jogg. sunday: bjj What do u think?

I can see Peter Attia's influence here! Great advice

@KierenLefevre

Жыл бұрын

Peter Attia’s influence? I’m semi familiar with him from JRE Podcast but it makes sense we’re saying similar things as my recommendations are based on scientific evidence 😅 so I’ll gladly take the comparison

I really needed to get this info. I will try to add it to my daily... I have no time to go to the gym other than jiujisu. I will hit 42 and oh boy... I feel it on the mat.And it got worse I feel. So any help will be godsend for me. Will be back in a few weeks and you let you know. Consistency will be key.

Really liking the video, nice recommendations at end! I'm currently training 5-8 hours of JJ per Week and its hard to fit in more training. Would you recommend to cut some mat time for more strength and cardio training?

@KierenLefevre

Жыл бұрын

That's a tough question. I'd say noting that you're doing 8 hours, it might not be a bad idea to cut 1 session for S&C instead because it'll definitely help your performance, and longevity and it'll have a protective effect against injuries. So yeah, I'd look at replacing 1x JJ out for S&C.

I did boxing once a week with a PT and my cardio was amazing in Judo and even easier in BJJ. Now it sucks, but something I may do again in the future

When I was 47 years old I was still able to achieve 3-4 days BJJ training, 2 or 3 cardio sessions, and 2 days strength training for the week. Post Covid and 3 years off, it has taken 1.5 years to finally lose 30 lbs, and back to decent shape. My cardio is still half of where I left off pre covid. Now at 52 I feel more often its necessary to allow the body to heal and rest longer than before. My rest time comes whenever the body feels sore especially after hard BJJ day. For me 4 to 5, 6 min sparring rounds is a full workout these days.I feel just adding 1 day strength, 1 cardio zone 1 and zone 2 , would benefit greatly but that's all my body can handle to allow enough recovery it needs; all awhile managing a keto diet of less than 20 grams of carbs per day. BMI is at 27 so I still have about 20 lbs loss to achieve optimal range for a 52 year old. When I achieve the BMI of 24, then I will change to a low carb diet of 100grams carb per day and hope that extra fuel will allow longer training.

@KierenLefevre

Жыл бұрын

Thank you so much for your comment! I think that your routine sounds pretty damn good and a lot more than what most are doing so well done. As for your nutrition, is your keto diet simply a way to achieve your desired weight goals? I've found that for grappling sports performance a higher carbohydrate diet usually work very well for most people. Recently I had a client come to me who is a similar age to yourself who was following a lower carbohydrate diet and we took him up to moderate carbs / high protein and he is doing fantastic. Something to consider perhaps?

@jnng7463

Жыл бұрын

@@KierenLefevre Yes It is to simply achieve that weight goal for now. Trust me I can use a slice of pepperoni pizza. But really its so I can move more efficiently. There's just more benefits being lighter than heavy in BJJ. Yes I get to rely on weight but it also excuses the benefits of using proper technique hence why I'm practicing BJJ. I do plan on maintaining my weight loss through carb count and eventually my body will let me know how to achieve that happy medium. I saw your 30 days video, I plan on using all of them next month, seems like I can only benefit from them isolated exercises and movements for BJJ. What do you do for cognitive and testosterone for aging men?

@KierenLefevre

Жыл бұрын

@@jnng7463 awesome work man! Yeah I agree that being a healthy weight is always better so really well done. Very low carb is hard to stick to so yeah man I’m impressed, it’s not easy. I highly recommend the 30 day mobility series, it’ll definitely level-up your ROM for BJJ Interesting you mention testosterone, I’ve been wanting to do a video on it for a while now. But in general, getting your body fat down to a healthy range is a good start which you’re already doing. Compound lifts are important too like deadlifts, and squats also lifting heavy works. Appropriate amounts of fat in your diet which you’re also already doing hahaha there’s a lot more but yeah this reply is already too long 😅😅

@jnng7463

Жыл бұрын

@@KierenLefevre hahaa, i don't have a problem with reserve fuel, kinda comes in handy when I feel dog tired on a hard roll. I'll definitely add in some deadlifts and squats. I remember when I had optimal body health when all of the body worked as one. I'm re-building my game at the moment so I can catch up to all the players that ignored covid. Been at it BJJ for 13 years but not gonna give up. Like Gordon Ryan said, "it gonna suck for some them"

excellent content! same principle for cycling or any endurance sport, joel friel explains similar concept on his cyclist training bible, also chris carmichael has a specific hit training literature

@KierenLefevre

Жыл бұрын

Thank you so much! I’m not familiar with Joel Friel I’ll have to check it out

Just did my first BJJ class last night. I do dragonboat racing and mountainbiking and thought I had a good base fitness. Nup. I'm 50 but that's not an excuse. Having not done any martial arts since 18yrs old, I'd fogottten how tough combact is. Completely gassed after 2 rolls with a vwry good blue belt. Will definately be picking up my cardio game.

I've been running for 20' after strength training to improve cardio. I'm going to try doing tabata instead and see how it goes.

Great video! If I’m very short on time and had to decide between only aerobic base training or only VO2 max training, what should I choose? Thanks

@KierenLefevre

4 ай бұрын

I'd go with VO2 Max every time.

Great video

@KierenLefevre

3 ай бұрын

Thank you! 😁

My BJJ gas tank was trash, but I could do more of that than run. I could only run like a quarter mile. Since Covid hit I have not done BJJ but have been doing a lot of cardio and it’s mostly zone 2 with some zone 3 days and above. Hoping this translates if one day I get back on the mats

@KierenLefevre

Жыл бұрын

It'll definitely help but remember when you first come back to the mats your jiujitsu movements won't be as efficient so it won't seem like your cardio is better, but once you've gotten back into the "flow" of things you'll be sweet

Had my first naga competition today with absolutely no bjj experience. Not even a class. I did wrestle in highschool though. I was able to win the competition as I’ve been busting my butt to get into great shape. I felt like I was just that but just 4 minutes made me rethink what great shape was.

@KierenLefevre

Жыл бұрын

Wow that’s actually impressive, nice work

@dilloncovalt91kg

Жыл бұрын

@@KierenLefevre Thank you, I'm very excited to join and grow with ATT happy valley very soon!

Worth noting that Tabata as a protocol was developed for and studied on Olympic speed skaters. HIIT is good but Tabata actually isn't the best protocol for most because they don't have the extreme fitness required to be able to operate the *actual* protocol, which is maintaining 170% VO2 max during each interval. The drop-off in power and quick fatigue accumulation makes it actually pretty poor training for most. A lot of papers have shown that a shorter sprinting window and a much longer rest window works better- i.e. something like 5s on/25s off

@KierenLefevre

Жыл бұрын

Respectfully I disagree. Tabata is excellent cardio protocol for BJJ and it helps with the dynamic sprint/rest nature of a live roll I have seen the research around the shorter sprint intervals I believe 10s has been shown to be a bit of a Goldilocks zone and I start my less cardio fit clients on this protocol

Great content! Does the 4 mins VO2 max trianing starts from when my heart gets to a high heart rate zone or it start from the beginning of the effort? (Usually it takes a min for my heart to get to 90% hr zone)

@KierenLefevre

Жыл бұрын

It's at the beginning of the effort, so it's 90% maximum EFFORT and the Zone 2 training is heart rate. I know it's confusing with all these percentages of maximum but VO2 max is EFFORT and Zone 2 HEART RATE , I hope that helps 😁

@BaoNguyen-lt2ud

Жыл бұрын

@@KierenLefevre got it! thanks. Really appropriate the video. Tried the roll more method and it definitely didnt work because my aerobic base is horrible. I’ve been doing zone 2 for a while and now i’m gonna add some vo2 max training.

@KierenLefevre

Жыл бұрын

@@BaoNguyen-lt2ud Awesome work man, I really think this is one of the most effective strategies to improve for BJJ. I hate the old school "just roll more" response from black belts that don't really understand S&C

I use an elliptical machine and just aim for a full hour on days i am not doing jujitsu. Ive been slacking as of late and i can tell. As soon as i get 3 sessions in a week, i do not gas out during rolls like i used to

That rowing form was...interesting..

World jumping rope for 40 mins suffice to call in the category 2? Thanks for the vid!

@KierenLefevre

Жыл бұрын

As long as you maintain your heart rate in zone 2

I personally just been going on an elliptical and been slowly just going harder and harder each time I do it and I definitely see my cardio shoot through the roof recently.

@KierenLefevre

Жыл бұрын

Makes a bit different hey! 😅

Do 2k row and 5k rows for time....Uphill sprints and 4 to 6 mile runs at medium pace...

A stationary bike would work for both zone 2 and V02 max? Also either of these can be done after strength training or just V02 max?

@KierenLefevre

11 ай бұрын

Absolutely. Yes to both

I have been training for five years and my gas tank is still trash lol. For years it has made no sense to me either because I was a long distance runner and I play a lot of basketball. In none of those sports do I gas out. I compete a lot and what is interesting is that I don't gas out in my matches (I did once but I also ate a hamburger and fries beforehand, don't know what I was thinking). I think it deals with the fact that my matches are only five minutes long and I get at least five minutes break in between matches. Where as in the gym, we might do six minute rounds with one minute rests with a total of ten rounds. Which is insane because you are never going to encounter that scenario that you are training for. I also go to a lot of open mats/ comp trainings at other gyms and they do the same thing. It doesn't make any sense for building winning habits either because you can only be explosive maybe two or three times during the roll, otherwise I don't care who you are, you will gas out. In competition you might need to be explosive ten times to win the match, depending on who you are going up against. I am still going to give your cardio training a go because I do enjoy long sparring sessions (despite whether I believe the efficacy is there or not for competition).

@KierenLefevre

Жыл бұрын

This is so very true!! It’s hard to build competition habits outside of comp specific training because most people don’t have the stomach for it 🤷‍♂️

i always had good cardio but i once used equipoise and test e and man i can tell you you can roll for HOURS without feeling any tiredness xD now i understand why pros love the juice

Hey kieren so you're saying for the tabata set do 8 rounds rest 4 minutes and then go another 8 rounds of 20 on 10 off, right?

@KierenLefevre

9 ай бұрын

exactly

@alexurrutia8177

9 ай бұрын

​@@KierenLefevrethank you brother , love your videos i'm a grappling focused mma fighter and you have made training so much easier with the mobility challange

Can you do tabatha on a rowing machine instead ? 20s on 10s rest?

@KierenLefevre

Жыл бұрын

Yeah absolutely you can

I guess i need an HR monitor to get into zone 2. I don't have any friends to talk to on the phone with due to a wristlocking habit.

@KierenLefevre

Жыл бұрын

Hahahaha sound about right 😅😅

Do you have any advice or protocols for jump rope and HIIT?

@KierenLefevre

Жыл бұрын

Not really my area of speciality but I have incorporated double unders in HIIT routines in the past

What would be your advice for an enthusiastic hobbyist like myself who trains minimum 5 days a week but also has a physician job where I walk most of the time with boxes 8 hrs a day? Should I adjust based on that?

@KierenLefevre

4 ай бұрын

I would say if you can maintain your current training volume and your recovery is fine, incrementally add your conditioning sessions and test/adjust based on fatigue and adaptation

I'm having trouble trying to fit in a cardio day. Right now I'm lifting M-W-F and doing BJJ T-Th-Sat then resting on Sunday. Should I do cardio on Sunday or do it on one of the lifting days?

@KierenLefevre

Жыл бұрын

You can add the tabata sets after your lifting sessions and do a longer slow cardio session on Sunday if you’re up to it

5:55 Fight da hands!

@KierenLefevre

Жыл бұрын

🤣🤣

I do 2 sessions of HIIT cardio and 2- 3 slow 30 minute cardio sessions per week, in addition to 3 nights of rolling and 3 days of strength training a week. I get in maybe 4- 6 12 minute rounds per day of rolling that I train, and honestly I never feel even close to gassed. If I get smashed hard enough, I do get a little slow, but just 10 seconds of breaking my head free and not breathing hot air through another man's body is enough to give me the energy I need to continue working. Take it with a grain of salt though, I'm still a white belt 😅

I think if you learn how to breathe properly while rolling you can make huge improvement. It's like be a super human.

There are 2 types of fitness: -general fitness -specific fitness You should train for both of them.

I came from an endurance/ ultra distance background, moved in CrossFit then found BJJ. I couldn’t agree more with the video. A big aerobic base makes a huge difference.

@KierenLefevre

Жыл бұрын

Thank you! 😁

I have moderate asthma and I have been wanting to get back into Jiu Jitsu so bad. However, I feel like I can't keep up during the training sessions and was so confused on how to slowly train towards being comfortable for that hour. This is a help! Any other advice for people with asthma?

@KierenLefevre

Жыл бұрын

I also have asthma bro! Follow these recommendations and it’ll help

Gianfranco Zola!

All the coaches that tell you to roll more do so because they lack the knowledge required to give better advice.

@KierenLefevre

9 ай бұрын

You're probably right

Another way to measure your zone 2 range is 180-(your age) and maintain that heart rate.

@KierenLefevre

Жыл бұрын

That’s true but it’s quite inaccurate for trained individuals which is why I didn’t include it

What are the percentages on the lifts for your 12 week program?

@KierenLefevre

Жыл бұрын

There is no RPE or RIR on the program

Hey Kieran, just a little confused. Is it not possible that rolling would fall into zone 2 therefore making it an effective cardio workout?

@KierenLefevre

Жыл бұрын

It is definitely possible that rolling falls into Zone 2 some of the time but rolling is quite dynamic and maintaining a steady heart rate in zone 2 would be almost impossible unless you were flow rolling with that intention specifically in mind

@BH-ix7nq

Жыл бұрын

@@KierenLefevre gotcha, thanks 😊

What about Marcelo who would trained harder and faster for his conditioning? I think you can increase your cardio by training more and purpose built

@KierenLefevre

Жыл бұрын

I mean, there is 100% going to be benefit to this, but I'm familiar with what his routine looked like specifically. I still think he would have advantaged from dedicated cardio sessions, particularly VO2 max

HIIT on the stairmaster has been the ticket for me my gas tank has improved I do 1 minute walking pace 2 minutes all out, the 1 minute walking pace I am skipping a step.

@JohnSmith-ew7ij

Жыл бұрын

You're not doing any kind of hiit on the stair master 😂😂😂

@JohnSmith-cf4vl

Жыл бұрын

@@JohnSmith-ew7ij they literally make them for HIIT. Their is HIIT programs that allow the stairmaster to get up to 20 & the pace is almost running, but sure.

@JohnSmith-ew7ij

Жыл бұрын

@@JohnSmith-cf4vl you're not running 20kph on a stairmaster.

@JohnSmith-ew7ij

Жыл бұрын

@@JohnSmith-cf4vl also, what you describe in your first comment isn't hiit.

Small secret trick, add a pinch of salt to your water, when secreting salt from sweat and your overall gym stay, having that replenishment of water and salt will keep you in the fight and might be that little bit to escape a bad position or complete a choke. Stay hard

How soon to see improvements in grappling cardio if doing 3-5 times a week of zone 2?

@KierenLefevre

5 ай бұрын

3-5 times per week at around 45-60 min per session would see results fairly quickly. I'd say start with around 2 times per week and scale up from there

@ohno837

5 ай бұрын

@@KierenLefevre hey thanks…also I downloaded your workout…did you feel traditional bodybuilding workouts made you weaker and tired for Bjj

@KierenLefevre

5 ай бұрын

@@ohno837 Traditional bodybuilding workouts lack attention to areas that benefit athletic performance. For example, there is no emphasis on core, grip, carry/rotation work, maximal strength as well as power development. We can also include stability/mobility work in there too. For hypertrophy specifically, my programs borrow a lot from bodybuilding programs albeit the volume is reduced to allow for adequate recovery (as we're including jiujitsu in our overall activity for the week ofc).

@ohno837

5 ай бұрын

@@KierenLefevre thanks for the reply..I appreciate it..all way from nyc

I've been doing 25+ mins in zone 5 on the treadmill thinking "harder cardio = better cardio." Is this counterproductive, or will it help with VO2 max? I want to optimize and not train like a dummy.

@KierenLefevre

Жыл бұрын

It can be counter productive to be honest. It’s a common trap people can sometimes fall into is being in that “middle zone” you’re describing. Incorporating some HIIT and VO2 max specific training will definitely help

I don’t get cardio tired but I do get muscular tired, and I’m not able to create power to do moves