1. Understanding the Energy Systems of Jiu-Jitsu

To improve your stamina, you must first understand how your body uses energy during a roll. Jiu-Jitsu is an intermittent, high-intensity sport that utilizes three primary energy systems.

The Aerobic System (Long Duration)

This is your base. It powers you during the low-intensity portions of a roll—hand fighting, maintaining a guard, or slow pressure passing. A strong aerobic base allows you to recover faster between explosive movements and between rounds.

The Anaerobic Systems (Short Bursts)

When you explode for a double-leg takedown, bridge with maximum power, or fight to finish a tight triangle choke, you are using your anaerobic systems. These systems provide immediate energy but burn out quickly, leading to the “burning” sensation in your muscles.

Developing both systems is vital. If you only focus on long, slow cardio, you will lack the “pop” needed for submissions. If you only focus on sprints, you will gas out after the first two minutes of a ten-minute round. Balancing these is a core focus of Brazilian Jiu-Jitsu training.

2. The Best Way to Build Stamina: More Mat Time

It may sound obvious, but the most specific way to improve your BJJ stamina is to do more BJJ. No amount of treadmill running can perfectly replicate the isometric tension and psychological pressure of a resisting human opponent.

Specific Conditioning Through Rolling

At our academy in Pembroke Pines, we encourage students to vary the intensity of their sparring to build different types of endurance:

• Flow Rolling: This builds “movement efficiency,” teaching your body to move smoothly without unnecessary tension. It improves your aerobic base without the high recovery cost.

• High-Intensity Intervals: During a roll, try to have “bursts” of 30 seconds of maximum effort followed by 1 minute of active recovery (maintaining a safe position). This mimics the reality of a competition match.

• Shark Tank Drills: This involves staying on the mat while fresh opponents rotate in every two minutes. It is the ultimate test of mental and physical grit.

By increasing your weekly mat time, you naturally adapt to the specific demands of the sport. If you are looking to push your limits, joining our BJJ classes for advanced practitioners will provide the high-level resistance needed to force these adaptations.

3. Supplemental Conditioning: Off-Mat Training

While mat time is king, supplemental training can fill the gaps and help you reach peak performance faster. For residents in Pembroke Pines, incorporating a few targeted sessions outside the academy can make a massive difference.

High-Intensity Interval Training (HIIT)

HIIT is arguably the best supplemental cardio for BJJ. Exercises like assault bikes, rowing machines, or hill sprints are excellent because they mimic the “all-out” nature of a scramble followed by brief periods of lower intensity.

• The Protocol: Try a Tabata style (20 seconds of work, 10 seconds of rest) or longer intervals (1 minute of work, 1 minute of rest) for 15-20 minutes.

Kettlebell Training

Kettlebells are a favorite in the Jiu-Jitsu community because they build functional, explosive strength and cardiovascular endurance simultaneously. Movements like swings, cleans, and Turkish get-ups strengthen the posterior chain and grip—essential for mastering the fundamentals of BJJ.

Swimming for Active Recovery

Swimming is a low-impact way to build aerobic capacity. It forces you to manage your breath under water, which directly translates to staying calm when someone is applying pressure to your chest on the mats.

4. The Efficiency Factor: Using Technique to Save Gas

A common mistake among white and blue belts is “spazzing”—using 100% of their strength when 10% would suffice. The most conditioned athlete will gas out if they are constantly tensing every muscle in their body.

Technical Economy

The more technical you become, the more “stamina” you seem to have. This is because you are moving more efficiently.

• Framing vs. Pushing: Instead of bench-pressing an opponent off you (muscular effort), use your bones and “frames” (structural effort) to create space. Frames don’t get tired; muscles do.

• Weight Distribution: Learn how to use your body weight to pin an opponent rather than squeezing them. Let gravity do the work.

• Pick Your Battles: You don’t need to win every grip fight with 100% intensity. Learn when to concede a minor grip to save energy for a major transition.

Therefore, the secret to better stamina isn’t just a bigger heart; it’s a higher BJJ IQ. By focusing on expert BJJ coaching, you learn the nuances of energy conservation.

5. Breathing and the Nervous System

Your breath is the bridge between your mind and your body. If your breathing is shallow and frantic, your brain enters “fight or flight” mode, which causes your heart rate to skyrocket and your muscles to tire instantly.

Controlled Nasal Breathing

Whenever possible, try to breathe through your nose during a roll. Nasal breathing filters the air and, more importantly, signals to your nervous system that you are safe. This prevents the “panic” that leads to gassing out.

• The Goal: During warm-ups and light rolls at our Pembroke Pines gym, focus on keeping your mouth closed. Once the intensity gets too high, switch to mouth exhales, but try to return to nasal breathing as soon as the scramble ends.

6. Recovery: The Often Forgotten Component

You don’t get better on the mat; you get better while you sleep. If you are not recovering, your stamina will actually decrease over time due to overtraining.

Sleep and Nutrition

For athletes in Pembroke Pines, the heat and humidity make hydration even more critical.

• Hydration: Supplement with electrolytes. Water alone is often not enough to replace what is lost during a 90-minute BJJ session.

• Sleep: Aim for 7–9 hours of quality sleep. This is when your muscles repair and your brain consolidates the techniques you learned.

• Nutrition: Ensure you are consuming enough carbohydrates to fuel your high-intensity sessions and enough protein to repair your tissues.

Without proper recovery, your journey to build unwavering discipline will be cut short by fatigue and injury.