3 Cardio Hacks To Take Your BJJ Game To The Next Level!

[@ramzimatar1710]

I started BJJ 3 months ago and I followed your recommendation of nasal breathing and rowing for 15 seconds as hard as I can and 30 seconds rest, 6 intervals. Rowing this way was the closest I could feel to sparring in terms of breathing and cardio and I would even get the same abdominal cramps. It actually worked and helped a lot. I would row on my days off BJJ. Thank you man I really appreciate it !!!!

[@joshuasettlage]

That's awesome!

[@tededo]

20 year grappling here. My former wrestling background has sown me this: lot of BJJ students cant keep up with the wrestling pace, even though they know more BJJ, and are more technique efficient, wont matter when you're grappling someone with a decently sound wrestling background. Even adcc grapplers once said, without wrestling in BJJ, you're in trouble. Our academy has wrestling class at least once a week, without mentioning the more and more BJJ schools who are inserting/integrating wrestling to their program. I don't look to spend less energy, in wrestling we look to make you spend ton of energy, works wonders when we drill wrestling grinds on those BJJ students.

[@joshuasettlage]

yup!!

[@vids595]

We had high school wrestlers come to our mma practice and 3 of them vomited from exertion.

[@tededo]

@@vids595 MMA training is one cut above high school wrestling though. Interesting comment.

[@joshuasettlage]

@@vids595 daaaaang

[@fmagalhaes1521]

How about sets of burpees? No equipment required.

[@henrybullock4514]

I feel like having a background in rugby and then going into BJJ has massively helped my cardio/endurance because of having to have good aerobic and anaerobic conditioning in rugby

[@joshuasettlage]

That's awesome!!

[@thendolethole2381]

Yeah me too.

[@joshuasettlage]

@@thendolethole2381 nice!

[@jrmartinez1354]

Here’s something that can change your way of life or thinking. This is the most important thing you will hear/read today. If you’ve told one lie, stolen anything, or lusted (which is adultery of the heart), you’ll be found guilty on Judgment Day and end up in Hell. But there’s good news: Though we broke God’s Law, Jesus, the prophesied Messiah, perfectly kept the Law, fulfilling all righteousness. He paid the fine for sinners ( that we could never pay ) by suffering and dying on the cross-absorbing the wrath of God that we deserve. “For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast.” Then Jesus rose from the dead and was seen by hundreds of eyewitnesses. Today, repent and trust Jesus; God will grant you forgiveness and the gift of eternal life. God bless God bless ❤❤❤

[@kruztui1662]

bro i play rugby and i get tired fast on the mat idk whats happening

[@mrorbit2u]

Great tips. After training I hit my stationary bike for 15-20 mins, 30-45 second sprints and 1 minute rest. It really helped🤘

[@joshuasettlage]

nice!

[@XieTianXieDi888]

30-45 second sprints is impressive. I don’t care how fast your going, but keeping up that intensity for that time period is awesome.

[@joshuasettlage]

@@XieTianXieDi888 Yessir!

[@TonyToooMuch]

As a hobbyist my flexibility and mobility is my downfall.

[@MarkBellsPowerProject]

Droppin gems left and right, thanks Josh

[@joshuasettlage]

You how we do!! 💪🏽🔥🙌🏽😎

[@jrmartinez1354]

@@joshuasettlage Here’s something that can change your way of life or thinking. This is the most important thing you will hear/read today. If you’ve told one lie, stolen anything, or lusted (which is adultery of the heart), you’ll be found guilty on Judgment Day and end up in Hell. But there’s good news: Though we broke God’s Law, Jesus, the prophesied Messiah, perfectly kept the Law, fulfilling all righteousness. He paid the fine for sinners ( that we could never pay ) by suffering and dying on the cross-absorbing the wrath of God that we deserve. “For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast.” Then Jesus rose from the dead and was seen by hundreds of eyewitnesses. Today, repent and trust Jesus; God will grant you forgiveness and the gift of eternal life. God bless God bless

[@jacobshepard9387]

I have done both wrestling and Brazilian jiu-jitsu and I noticed Brazilian jiu-jitsu is a 100 times easier than folkstyle wrestling.

[@eliaaam2262]

I train with weights 5 times a week , on that I do cardio 3 times per week , running and rope jumping. i do judo and jiu jitsu , it's really helping , I'm new.. and even to make your opponent tired , and then start your tactic , can really help

[@joshuasettlage]

Right on!

[@churrozard__4081]

My new to Jiu Jitsu and I gas out very quickly so this was exactly what I needed, thank for this video. 🙏🏻

[@joshuasettlage]

Glad it was helpful!

[@bspi624]

Great video for my needs... thank you. Nearly 52 years old, white belt, one year on the journey... the biggest barrier is my lack of 🎉 being able to recover at a "working on the mat rate" has hindered me greatly. I have started lifting more regularly again, but I was thinking wind sprints was what I needed. Intuitively, I was thinking what you professed... but now I know I am on track. Even the breathe I have been using it to try and control the vagal panic

[@joshuasettlage]

Let's gooo!!

[@KazzArie]

Rowing on my concept2 really helped my cardio for rolling. And it’s softer on the knees than running.

[@joshuasettlage]

I love the concept2 rower!

[@KazzArie]

@redfordkobayashi6936 sure. Being unable to walk properly for a week after doing the urban cow half marathon and bay to breakers I was just lazy. My 5.7Mm I logged on the erg must be laziness. Holla back when you’re in the masters 2-3 age range after running long distances to let us know how your knees are doing 🤙

[@joshuasettlage]

@Redford Kobayashi lol okay dude

[@mosestoliver4068]

Run correctly… two ways of running, run flat footed with your foot directly under your body or run on your tippy toes. Never heel strike with your foot in front of your body

[@joshuasettlage]

@@mosestoliver4068 running correctly is important for sure!

[@JediNiyte]

Has it ever occurred to anyone to - oh, I don't know - SLOW DOWN? I'm 49, suffer from severe Chronic Fatigue Syndrome (had to retire as an exercise physiologist in 2004), and am a muscular guy, so not exactly rocking a lot of slow-twitch fibers. And yet, I'm always one of the last two off the mats after class, and I'm never gassed from rolling. When your coaches tell you to slow down, play efficiently, and stop relying on your attributes to get you over the hump consider that maybe - just MAYBE - they know what they're talking about. Weird how stuff works out when you listen to smart people...

[@shrimpdragon1353]

I like this guy

[@joshuasettlage]

big facts!

[@jackn.2388]

Great video Josh! Good breathing technique and staying relaxed has been a lifesaver for me in jujitsu. I have been a blue belt for 3 years but I am 49 years old (my joints always ache until I am at jujitsu) yet athletic and flexible. Against killers in their 20's, breathing and staying calm has kept me competitive even in the worst situations.

[@joshuasettlage]

Right on bro!!

[@Nous111]

i didnt know, that i needed this video! i was a semi pro soccer player with a high cardio. but it didnt worked that well in BJJ. I was lifting weights as well. so im jacked with less than 9% bodyfat and asked me, why i gased out so much. i think this will help me to improve

[@joshuasettlage]

Glad it helped!

[@kidnamedre]

We do live rounds 12-15 rounds 4 mins rounds depending on the day and very day of the week. I never sit out. When I first started I had to sit out every other 3 rounds. Now I’ll finish and honestly still have energy to go some more rounds. Just do more bjj and you’ll get better at the very least

[@joshuasettlage]

nice!!

[@kedah2398]

If I can add, I love being an ultra heavy with speed and good to great cardio, catches everyone off guard. I have a small gym in my garage and the most expensive piece of equipment is my Rogue Echo bike all I have resistance bands, 25lb smash ball and my body and that's all I need for off the mat training. My workouts are 25-30 mins long but very explosive (HIIT)... the hardest part of my circuit is the 20/10 all out sprints on the Echo bike, I feel like throwing up when I get done.

[@joshuasettlage]

That's awesome!

[@michaelswann9849]

Been doing hiit and kettles before class it helped

[@joshuasettlage]

That’s awesome!

[@keisursoze]

Thanks for this video and great tips. I literally just started and oh boy did I gas out. I am a mouth breather as well so i will have to train to breathe through my nose.

[@joshuasettlage]

Glad it was helpful!

[@BuenoTaj]

Just came across this video ! It’s awesome thanks

[@joshuasettlage]

Glad you liked it!

[@alexanderalexandrov4814]

Thanks, as a rookie today was my 2nd training and i lost my breath in a few struggles but i still managed to do 1 submission... Thanks for the tips, i need to save my breath in order to win or not harm myself :)

[@joshuasettlage]

keep it up homie!

[@alexanderalexandrov4814]

@@joshuasettlage I try 😅, this is the most intelligent martial art. Respect to you and to all masters/teachers !

[@joshuasettlage]

thanks homie!! @@alexanderalexandrov4814

[@bebop4874]

Let’s all just take a moment and appreciate Derek Lewis for being Derek Lewis

[@joshuasettlage]

hahah yessir!

[@josephhcollura]

Excellent video - clear, concise and valuable info. Oss!

[@joshuasettlage]

Much appreciated!

[@donnieortegojiujitsu]

I’ve done the Nasal breathing on the bike definitely feel the difference in my conditioning

[@joshuasettlage]

That's awesome!!

[@kimsamson2545]

Amazing. Just stumbled to your video. And bow subscribed to it. Great take.

[@joshuasettlage]

Awesome, thank you!

[@TheKG636]

Just getting back to grappling after a 2 year lay off, feel great for 2 rounds and then 3rd round is a struggle, 4th round + I’m in survival mode. Forgot how much I used to love this.

[@joshuasettlage]

Welcome back!!

[@TheKG636]

@@joshuasettlage thank you 🙏🏼

[@joshuasettlage]

happy to help! @@TheKG636

[@Fortunaheld95]

I started Grappling just 2 weeks ago.Thank you for your tips, i will try to learn these things. Thank you very much

[@joshuasettlage]

Happy to help!

[@Robocobo]

I’ve said it before and I’ll say it again. The best advice out there for jiujitsu athletes who want real information. Love seeing supple leopard on the shelf.

[@joshuasettlage]

Thank you so much Corey!!

[@philipgalindo]

Absolutely spot on. Everyone doing BJJ needs to see this.

[@joshuasettlage]

thanks homie!

[@artygunnar]

Hey, God Bless you, nice Bible in the Background!

[@joshuasettlage]

Thanks! You too!

[@All_who_wander]

Former rugger (rugby player)and i will second the gentleman below. Continuous scrums without break in play will get you in the best shape of your life. I've done wrestling practice I've done martial arts practice I've train for track. There is nothing like going as hard as you can on the pitch for that long. And beyond the sustained it it's almost like high intensity interval training because you've got the crazy physical output from scrum and then you got the cardio from sprinting in between scrums.

[@joshuasettlage]

that's awesome

[@jayjunior355]

It's not the only sport in this aspect. I say this because I trained jiu jitsu (unfortunately I left for professional reasons) but now I do another sport where, perhaps, this combination of high intensity and long duration is even greater. The name of the sport itself describes it...Hard Enduro. Basically, it's a sport that almost always takes more than 2 hours to ride a motorbike that weighs 110kg across extremely steep and slippery terrain, not to mention the elements of nature.

[@joshuasettlage]

That’s really interesting!

[@fernandodepaula3328]

Nice to see at 5:43 Cassio werneck. The professor who gave me my first belts here in Brasília/Brasil. He use to call me "De Niro". Sand him my best, please. Oss

[@joshuasettlage]

yessir!! I'll let him know!

[@sufwear5561]

Did you know if you do jujutsu youll get better at jujutsu?

[@joshuasettlage]

yes

[@TonyToooMuch]

It's a different type of Cardio

[@TheAj0323]

Holy shit, why didn't I think of this??

[@mattgchev]

Witch craft!

[@MikeRivNY]

My wife said that about being married. Still gassing out.

[@jacobpeterson1165]

I saw a Cassio rashguard. You're semi local. And the info really is on point. One of the things that helped me while wrestling, was to tape my mouth while going light on drills.

[@joshuasettlage]

Yessir! I train at Cassio Werneck Jiu Jitsu!

[@nilc.8850]

I trained waterpolo all my life. Jiujitsu is a warm up for me. I love it though.

[@joshuasettlage]

nice!

[@SalsaBailaProductions]

On point... after 10 years im just starting to learn to control my breathing ;)

[@joshuasettlage]

right on!!

[@yadaroni]

This advice is 💯 accurate, assuming that you train Jujitsu at least 3x a week. One thing that all high level coaches will tell you, is that the best exercise to condition what your trying to do...is doing what you trying to get better at. There is nothing more efficient than Jujitsu to condition you for Jujitsu, however, if you can only train 1x or 2x a week, then you need to supplement with the closest high/low intensity workout you can find.

[@joshuasettlage]

Exactly!

[@FR-ty5vn]

Old 3 stripe purple - great 👍🏼 video ❤

[@joshuasettlage]

Yes! Thank you!

[@joelbennett1987]

Good Stuff I work construction 40 hours a week, working Towers, lots of stairs and manual labour. Seems to have have given me a massive gas tank on the mats

[@joshuasettlage]

Right on man!

[@WhosthatguyTX]

Good stuff man! Just started jiu jitsu at 38 yrs old. Nice throwback. I won open class B at Tahoe Show 2015 lol

[@joshuasettlage]

That's awesome!! I competed at the Tahoe Show in 2016!

[@julianalberto1102]

This was phenomenal and so simple. This is the kind of education that inspires, what song was this btw? I felt so engaged.

[@joshuasettlage]

yessir!! And I honestly have no idea what the song is lol

[@RockWelds]

Never seen your channel before. But it's the ears 😅 you know things 🤙

[@joshuasettlage]

Welcome aboard!

[@sword-and-shield]

Most often left out is static contraction hold endurance. When grappling the muscles can be in situations where the muscles are not contracting and releasing but staying contracted. Train this and see yourself.

[@joshuasettlage]

yup, isometrics are very important! I have videos that dive deep into isometric training on my channel!

[@sword-and-shield]

@@joshuasettlage Iso contracted endurance. Most only train the contract/release endurance. Its a bigger deal if the ground game is your better half.

[@joshuasettlage]

@@sword-and-shield yup!

[@zues7706]

Any ideas for sprint workouts without machines? Just good old fashion sprint intervals? Just became a purple belt on Friday and want to find ways to improve my game.

[@joshuasettlage]

Yup! Stair sprints and hill sprints are awesome!

[@Work-fight-sleep-DMT]

Im only a week in bjj, and I've felt it! Idk if it would help, but those weighted blankets. Just off the top of my head I wonder if you get a couple of the 50 lb ones and do, stuff (lol!) like try and do different drills with em would help. Trying to do back drills, sorta like a spider and try to crawl with your hips and other stuff. I dont know, so just a thought. I want to get some of those long bands that kahbib and Islam use for some of there drills. But thanks for the tips man! The high intensity cardio makes more sense. 🍻

[@joshuasettlage]

Dude that's awesome!! Glad to hear you're enjoying Jiu Jitsu!

[@johnthree1611]

Thanks for the good info brotha.

[@joshuasettlage]

Thank you!!

[@johnthree1611]

@@joshuasettlage , This is my fourth week in jiujitsu. We usually learn techniques from 12-1pm, and then roll from 1-1:30 if we choose. I've been rolling, even though I don't always know what I am doing. The other day, a different teacher had us doing six five minute rolls from 12-1:30, and it sucked.

[@joshuasettlage]

@@johnthree1611 sounds like you're diving into the process! that's awesome!

[@jittlesnoot8971]

The best tip is the nose breathing because ever since I learned that I’ve been able to spar for an hour straight and still have tons in the tank

[@joshuasettlage]

Let’s gooo!

[@jittlesnoot8971]

@@joshuasettlage thanks for replying 🤩 also I love your videos bro your a huge help to the bjj community

[@joshuasettlage]

@@jittlesnoot8971 yessir! Happy to help!

[@LeelosAdventure]

I love jiu jitsu so much

[@joshuasettlage]

me too!

[@brettg1]

I've always had good luck with just not being a spaz. It makes rule #3 way easier.

[@joshuasettlage]

nice!

[@billygooze7886]

What’s your experience with extended zone 2 training sessions (hour+) as a recovery workout as well as building aerobic capacity?

[@joshuasettlage]

That is not a recovery session. That is just a training session. It can be great for increasing aerobic capacity and your base level of fitness, but it is not at all a viable way to recover from training.

[@MrCeo1978buddy]

Awesome video I will definitely implement this to my training

[@joshuasettlage]

Let me know how it goes!

[@corymazing7416]

Thank you

[@joshuasettlage]

You're welcome! :)

[@jiujitsuconcepts]

good tip, gonna do the row bike

[@joshuasettlage]

Let me know how it goes!

[@will5063]

Hey josh great video !! How many times a week for a competitor? And can I do it on training days? Before or after? Or different time of day ?

[@joshuasettlage]

Depends. I typically suggest 1-2x a week. I typically suggest doing it at the tail end of your strength session before jiu jitsu.

[@AdriaanNothnagel]

In 2019 I went to my first BJJ class. Or let me say "BJJ" class. Anyway the class went as follow - We warmed up by doing walking lunges, 7 strides per leg, 14 strides all together. Then the opposite way the same. After that we jogged on one spot ( I was told to do standing calf raises because I was fat). After the walking lunges we went and did some stretching. Then we did a fitness session. Sprawls supersetted with flutter kicks, punching a punching shield etc. We did fitness training for 45 minutes. Then the last 15 minutes were spend practicing moves ( Arm drag, single leg takedown). All I remember was how he told us that his martial arts coach always told him that if you can't breathe, you can't fight. Now he was a blue belt. So I don't know if he was coaching us correctly. 45 minutes cardio and 15 minutes moves.

[@joshuasettlage]

His instructor must have been Terry Silver lol

[@AdriaanNothnagel]

@@joshuasettlage Lol! Sprawl superset flutter king.

[@germanpaino]

thanks!! good tips!

[@joshuasettlage]

yessir!!

[@730prime5]

That Derrick Lewis quote was awesome lmao.

[@joshuasettlage]

hahah thanks!

[@SIickTurtIe]

2-plate bench 3-plate squat 4-plate deadlift And just maintain those numbers for as long as you could…Good strength standards for any average sized guy to reasonably achieve without taking away from your sports training. Also,’since you’re training for general strength and not competing in any particular lift, feel free to use variations that are joint, spine, and recovery friendly.

[@joshuasettlage]

thanks for sharing!

[@xXCreamPuffsXx]

6 total intervals: 15 seconds on; 45 seconds off 4:59

[@joshuasettlage]

Let's goooo!!🔥

[@johncarver6919]

epo seems like a pretty good way to go

[@joshuasettlage]

lol

[@johnpark7662]

Study Bible + Batman + BJJ. My goodness you are on fire!

[@joshuasettlage]

Yessir!!! You know how we do!

[@TheMassiveNerdTeam]

traditional weight training vs CrossFit for conditioning?

[@joshuasettlage]

For conditioning purposes only, your best bet is to do structured conditioning that is specific to the demands of Jiu Jitsu

[@kevinhoward7194]

thanks. Josh

[@joshuasettlage]

No problem!

[@alisan8445]

Depending on your level and who you are facing ,if you are pushing the pace you will gaz out

[@joshuasettlage]

not if you have developed a solid gas tank. Pushing the pace does not always result in gassing out.

[@alisan8445]

@@joshuasettlage like i Said depending who you are facing , you Can be well prepared and gas out if the Guy give you hard Time , and not gas AT all if you control the fight

[@joshuasettlage]

@@alisan8445 yup

[@ВячеславОщепков-ы2р]

Спасибо за видео, приму к сведению

[@joshuasettlage]

:)

[@futbol1972]

Nice video bro. Iam a 51 year old fit male. I do jujitsu 3x a week at 6am mwf and the same days i do strengh trainning in the evening. On my off days t and th i been doing tabbata or hitt workouts to get .y cardio and endurance up. I have a rhino belt squat but thinkimg about replacing it with a k box flywheel to do my belt squats. I think k box will be great for muscle endurance and easier than rgino on my bad knee (arthritis) . Great video:) By the way do u think what iam doing is good te get endurance up for junitsu?

[@joshuasettlage]

dude that is amazing!! That all sounds like an awesome training plan as you are still able to recover from that training!

[@LC-in5or]

Need to do aerobic and anaerobic exercises. Your long jogs, and your short hill sprints. Bike riding and sled pulls/pushes. Etc.

[@joshuasettlage]

Yup!

[@workstudy8118]

This advice is too good.

[@joshuasettlage]

Thank you!

[@RobNelsen-w7k]

How many times per week should I do the sprints? I train 3-4x per week but only roll hard for class 1-2x per week.

[@joshuasettlage]

1-2x /week

[@johnjones2341]

"Roll with ya eyes closed" said a brown belt to me. " Crazy" thought me andy white belt self. But it works. Helps to calm me down and not expend energy needlessly.

[@joshuasettlage]

hmmm interesting!

[@LouisStephans]

Great!

[@joshuasettlage]

thank you!!

[@XieTianXieDi888]

Kettlebell jerks give you both. It’s an explosive movement that is sustained over a long period of time. Typically in Kettlebell Sport athletes will perform a jerk or long cycle set for a ten minute duration during competition.

[@joshuasettlage]

Wow, that's impressive!

[@XieTianXieDi888]

@@joshuasettlage Just KZbin “Kettlebell Jerk competition” and you should find some good footage of some really impressive guys.

[@ru8775]

I wanted to say the same Those Kettlebell guys in Russia the гиревики have a very good stamina Clean and jerk with 2 x 32kg or even higher for 5-10 min is very very hard for your body I don't see any training except heavy carrying outside in a field That is so exhausting and non stop on the body That is also super difficult

[@ru8775]

Why am I even watching this chanell ? 😄 Did he just say 2015 he was a bodybuilder ? 😄 I rather go and watch my favourite fighting chanel Urban combat Netherlands Real training for real life situations not just sport

[@joshuasettlage]

@@ru8775 yeah those KB guys are wild

[@justsomeguywithawhitebeard5639]

With intervals do you mean sets? 🤔

[@joshuasettlage]

yup!

[@ChasingTheBagua]

Love your video just subscribed and so cool to see your Bible also! ✝🙏💖

[@joshuasettlage]

Thank you so much!!

[@johnsjunk9157]

thanks!

[@joshuasettlage]

you're welcome!

[@joshuasettlage]

Happy to help!

[@stephenmaddox3533]

I had my first gi lesson on monday and first no gi last night. I was exhausted last night with very minimal light sparring. Off to the gym now to try your 15 on 45 off method. Ive run, biked and swam aswell as played football (you wierdos call it soccer) my whole life and ive never been so shocked as to how unfit i was before last night. Oh im 41 aswell 😂😂😂😂

[@joshuasettlage]

Hope this helps Stephen!

[@jesperpetersen636]

It seems to be normal that we hold the breath when we are doing hard or heavy things. It helps to remember to breath thru the nose

[@joshuasettlage]

Facts

[@Haunted7]

I am gassing out so much after rounds 4 or 5. Must look into this myself

[@joshuasettlage]

Look into it eddie bravo style!

[@ronhan111]

When you say rest for 45 sec. Is that a complete stop rest or rest pace? Regards

[@joshuasettlage]

complete rest

[@thelastchimp]

awesome vid, got a new sub

[@joshuasettlage]

Thank you so much!!

[@isaacnaeger8205]

(Just a blue belt) I really like distance and push interval training. So like I run 3-5 miles in the morning(around 4:15 am) and about 12-18 hours later a quick 28 min sprint and easy jog mix aiming for around like 3-4 miles. If u hate running use assault rower distance workout then a speed workout. Also daily calisthenics and weights every other. Problem is my free time is just training so I don’t have free time to relax but on the upside I have ridiculous muscular and cardiovascular endurance while still being able to put up some solid numbers in the gym. Another complaint is I stretch for like an hour a day and ice bathes nearly every day. Also I’m used to rolling with guys who are 275-330lbs(mostly wrestler powerlifters). Helped wrestling get relatively okay lol. I Also don’t have a 6 pack I’m 208lbs 5’7 on a good day and around 12-15% body-fat. I can run 50 miles straight and I have hyper mobility due to my stretch routine. I don’t have much experience but from what I have seen is most people if they really push themselves can increase their cardio by leaps and bounds if their willing to put in ridiculous amounts of work. I think the most effective(again just a lowly blue belt) conditioning I’ve had success with is doing it all alittle powerlifting, calisthenics, cardio high intensity high volume , stretching, and cardio low intensity high volume. Oh and eat a literal metric ton of food, I eat around 4,500- 6,000 calories a day and still manage to lose weight with my awful metabolism.(again just a lowly blue belt sharing what’s worked for me)

[@joshuasettlage]

Thanks for sharing!! That’s awesome!

[@leiag201]

You even have the Cauli's to prove it 👍

[@joshuasettlage]

yessir!!

[@aliteraryfrenzy]

I dig the study Bible.

[@joshuasettlage]

Thank you!

[@BJJ_Richie]

great points Josh!

[@joshuasettlage]

Thank you!

[@PXL_Official]

As a brand new white belt gassing out is my buggest problem. Im over weight and not in great shape ans after sparring just a couple times i have to sit out. Hopefully, this changes over time because it kills .t effectiveness and fun

[@joshuasettlage]

Stick with it, and you'll be able to handle more and more training rounds!

[@kevincouser8489]

I’m a 58 your old one stripe white belt done 2 tournaments recently I won both times everyone IS HALF my age //////for 58 I AM big muscular. Strong I weighed in AT THE tournament at 293 I carry a lot of muscle for my age freakish and gassing out is a huge huge huge problem, after the first fight at the tournament, I thought I needed to EMT . Even in class I have to sit out every other rolL. Starting tomorrow I’m going to utilize this technique. Gassing out sucks. it’s truly the only thing I hate about the sport is that feeling of gassing? It is the worst.

[@joshuasettlage]

Hope this video helps bro!

[@Nepthu]

Dude, you're a beast!

[@joshuasettlage]

@@Nepthu thank you!!

[@Nepthu]

@@joshuasettlage It wasn't a compliment, just a fact. 👍

[@joshuasettlage]

@@Nepthu thanks, anyway! :)

[@FriePaul1337]

Tip 3 is my life story... just be better.

[@joshuasettlage]

hahaah same

[@sharkbite9389]

Would an elliptical with high resistance settings work instead of fan bike?

[@joshuasettlage]

not really.

[@sharkbite9389]

@@joshuasettlage can you explain why

[@joshuasettlage]

@@sharkbite9389 The eliptical resistance is too much to cycle and move fast enough to get the same effect as a fan bike. It's a bit of a different stimulus than using a fan bike. It's like comparing the difference between swinging and hitting a wiffle ball vs a baseball.

[@sharkbite9389]

fair enough thank you@@joshuasettlage

[@22Halfbreed]

Bear crawls and burpees💯 pacing your explosions , use more technique vs muscle strength 🤙🏼🤙🏼

[@joshuasettlage]

Bear crawls and burpees can be mixed into a well designed training program for sure

[@sanzharkaz7955]

Can I do conditioning right after the strength training?

[@joshuasettlage]

yes, but your conditioning needs to match the time domain of your strength work.

[@laxbro868]

Video starts at 2:35 for anyone wondering

[@joshuasettlage]

Thanks!

[@LeonardoGPate]

one thing that halped me a lot is skip rope

[@blackhouse7646]

Do you use Triphasic Training?

[@joshuasettlage]

yup! It is an essential part of the PRE SZN training I suggest for grappling athletes!

[@blackhouse7646]

@@joshuasettlage can you explain the isometric phase? I got the entire book and i am reading that part right now. I am confused if you are supposed to do a separate form of isometric contraction or you do it when you go down from the eccentric

[@joshuasettlage]

@@blackhouse7646 You can do either option. But usually in the Isometric phase instead of doing tempo on the way down (eccentric), you go down at normal speed and hold the bottom position (isometric), and come up at normal speed.

[@blackhouse7646]

@@joshuasettlage i am half way reading the book. Very interesting on how Cal Dietz lays the game plan. Have you use this with High School wrestlers?

[@joshuasettlage]

@@blackhouse7646 Yup! It works great!

[@MakTony]

Today in rolling, my training partner told me to breathe and didn't realize I was holding my breath and breathing with my mouth.

[@joshuasettlage]

good partner

[@marky5493]

there's 3 types of muscles - one being slow twitch the other 2 fast twitch. Slow twitch use minimal oxygen whereas fast twitch use enormous amounts of oxygen (think sprinting) If you do slow movements then you use more slow twitch muscles conserving your oxygen, the moment you become too stressed you ll get tunnel vision and you ll start bringing all the fast twitch muscles into your game and you ll gas out like yesterday. unless of coarse you've got the vo2max of legends LOL

[@joshuasettlage]

yup

[@b-rad1555]

What do you recommend for frequency of weight lifting and conditioning training per week? I train 3 to 4 days a week at BJJ, but always feel sore and tired when I add other training. Plus I’m old 😅

[@joshuasettlage]

I have a video on my channel answering this exact question as well as how to determine how many days you should lift! :)

[@vinchenzo2502]

The hard truth: Don't drink Eat carbs, meat and vegetables Rest If you want to be a warrior, adopt a warriors lifestyle

[@joshuasettlage]

Good advice!😎💪🏽

[@zac1238]

Hey Josh what was that thing in your mouth when you did that row machine was it something to stop mouth breathing?

[@joshuasettlage]

It’s mouth tape. I wear it to help with nasal breathing only during different types of conditioning training. 😎💪🏽

[@chirostandard1111]

Video starts at 2:35

[@joshuasettlage]

Thanks!

[@definitelynottigerwhitten5865]

I have a big double mouthguard and have to breathe mostly out of my nose. I've got seemingly the best gas tank in the gym likely because of the mouthguard😂

[@joshuasettlage]

Hahaha nice!!

[@TheDanich78]

Awesome work !!! Thank you so much Joshua !!!

[@joshuasettlage]

Yessir!!

[@martialdisciple]

That beard definitely gave you the edge on your cardio too.

[@joshuasettlage]

Yes it does! 😂