Fixing Your Jiu-Jitsu Gas Tank: Technique, Movement, and Cardio

Have you ever felt winded after just a few rolls on the mat?  This is a common experience for many Jiu-Jitsu practitioners, and it all boils down to your Jiu-Jitsu gas tank.

This term refers to your ability to maintain energy and perform effectively during training. Just like a car with good gas mileage, you want to maximize your efficiency to last longer and perform better.

But unlike a car, your Jiu-Jitsu gas tank isn't fueled by just one thing. There are three key components:

• Technique Efficiency: This refers to how smoothly and effectively you execute your moves. New practitioners often waste energy due to inefficient techniques. Imagine a black belt effortlessly maneuvering you compared to a white belt struggling with basic positions. The black belt's superior technique allows them to conserve energy.

• Movement Efficiency: This is your ability to move your body in the way Jiu-Jitsu demands. Don't confuse this with flexibility! Mobility involves strength throughout your entire range of motion. The more effortlessly you move, the less energy you expend.

• Cardiovascular Fitness: While Jiu-Jitsu provides some cardio benefits, there's a limit. Supplementing your training with dedicated cardio exercises like low-intensity steady state (LISS) cardio, HIIT (High-Intensity Interval Training), or work capacity exercises can significantly boost your gas tank.

Here are some tips to improve each aspect of your Jiu-Jitsu gas tank:

• Technique: Train consistently, focus on specific techniques, and consider studying competition footage or instructional videos.

• Movement: Implement a Jiu-Jitsu-specific mobility routine, add functional movement exercises to your training, and incorporate dedicated warm-up and cool-down sessions.

• Cardio:  Include LISS cardio like jogging or swimming, HIIT workouts like Tabata sets or sprints, or work capacity exercises like farmer's walks.

Keeping an open mind is crucial. Avoid the trap of believing that “rolling harder” is the sole solution. By concentrating on all three components of your Jiu-Jitsu gas tank, you’ll have the energy to excel on the mats! Check out the source video below for details and full appreciation.