2 Easy Ways To Get Better CARDIO For Wrestling | Ask The BJJ Strength Coach

[@xgensean]

2 hours of wrestleing would be a wise way to increase endurance.

[@joshuasettlage]

That’s another great method!

[@brosalafi3265]

What about if your fat and your stamina can’t even do this

[@jsar5409]

@@brosalafi3265 start with less time. Even one or two rounds at a time.

[@rareszn135]

@@brosalafi3265 we do 2 hours a day 6 days a week and we have a pretty good team of heavyweights that bust there ass

[@enyoctap]

The workouts you are advocating are terrific but those are the types of workouts being done in the practice room. That is personally why I liked to supplement it with LISS cardio. Practice. Eat dinner. 30 min jog

[@alex3475]

Even some kickboxers have said they don't do long steady state runs, they get that baseline fitness by working constantly on the punching bag.They recommend repeated sprints as it is transferable to their sport

[@joshuasettlage]

facts!

[@nitinchakor1427]

Dear coach thanks for this amazing information because no anyone create video in wrestling stamina till date 🙏🙌

[@joshuasettlage]

It's my pleasure!

[@hala696]

Great video, coach! This was really a God send. There is SO much misinformation out there about this subject. I've done and bought so many workout programs from "gurus" and "experts" trying to fix this problem, and I work out almost every day and every time I grappled or fought, my cardio has always been suspect and has been my biggest Achilles' heel. I think this is the solution that I have always been looking for. I'll start implementing ASAP. Thank you!

[@joshuasettlage]

you're so welcome!! there's a lot of BS out there when it comes to strength & conditioning for grappling sports. I am glad you found this useful! If you're interested in seeing how these principles are used in a training program, I have a training program on my website called, "Overtime". It's focused on helping you maintain strength & muscle while also building next-level conditioning. If that's something you're interested in, you can click the link below: www.thestrengthmatrix.com/overtime

[@hala696]

@@joshuasettlage I will definitely check it out. Thank you!

[@StarcraftDr]

I disagree! I wrestled D3 in college, so I know all about those two hour practices. Problem is, I was an anaerobic monster and built my style around using strength and speed to control the pace (500 pound deadlift but only 8 minute mile coming out of high school hahaha). I got very little aerobic development in the sport. I was badly aerobically deficient and it held me back for years. Now I didn’t use running (184 pounder and short), but adding in long steady state aerobic training was the missing piece I needed to level up. As always guys pay attention to your weaknesses and strengths and work the problem.. no simple answers

[@joshuasettlage]

That's okay if you disagree! thanks for sharing!

[@Gymthingz]

I know a lot of people who did long runs and were terrible. They still got tired.

[@joshuasettlage]

@@Gymthingz yup!

[@x-Musashi-x]

I was highly explosive (MMA fighter). The type to submit or knockout opponents in the first round. All I did was sprints and heavy lifts. This all changed after I humbly almost past out in my first Jiu Jitsu tournament. My grips were shot, couldn’t really breathe and lights were blinding me. Catching my breath was near impossible after 3 matches deep. I had to lay down after every match. My strength and conditioning buddy told me My weakness is that I neglected my aerobic system. Fast forward to today, I did an aerobic base focus training plant for 3 months, and I feel much better, grounded, and my Jiu Jitsu flows better. I still strength train to maintain my muscle tho. TLDR; don’t neglect your aerobic system!

[@mohammedmiah7554]

Was it like 10k runs or 6 or 3k runs

[@johnflais3776]

There are many ways to skin this cat. One thing that tends to get overlooked in my opinion is "How is additional training integrated in the total of training?" Meaning, two hours of wrestling can be many things, from easy drilling over hard drilling and steady state sparring to max takedowns per minute, "king of the hill" formats etc. Every approach has its advantages and disadvantages that need to be balanced out, and I think few people recognize the importance of this - maybe because they never got to experience vastly different schools of wrestling? For example, my Freestyle coach is Dagestani, and has produced a number of international level players. He advocates two wrestling sessions per day from Monday to Friday (consisting mostly of drilling, solo and partner exercises; live wrestling is reserved mostly for the weeks building up to a competition) in addition to a easy (!) morning run with some stretching afterwards. That run is not meant to be tough, it's for both waking up, active recovery and maintaining the ability to handle a certain volume of running. Then, on Saturday, the only training session is a longer run (up and down the biggest hill you can find, for up to an hour straight) followed by 10 hill sprints and finally 3x3 min of match simulation with a rubber band. On the other hand, weight training is discouraged in this school, which was strange for me; however, I found that with this type of approach and volume, you won't be able to handle weightlifting on top, let alone be fresh when doing so. And as my coach says, "As a wrestler, your job is to lift people, not weights"; so if you lift enough people, there's no need to lift weights. What I mean is: depending on how you train in the wrestling room will determine whether you need more sprints, more long runs, more strength training or more time solo drilling. It depends on the school as well as on personal style. In general, the extra S&C needs to improve the matwork, not the other way around (Cary Kolat voices similar opinions here: kzbin.info/www/bejne/haDKdp-Jq6mGg80).

[@joshuasettlage]

Yup!!

[@matriaxpunk]

I think just wrestling isn't enough to increase your aerobic base, unless you are specifically doing it to do so, for example, doing it at a very moderate intensity and without resting. And even then, wrestling is still an acyclical activity, wich means it's hard to mantain a constant level of intensity while performing it. To improve your aerobic base cyclical activities are just better and more effcient. Does it has to be running? No, it could be cycling, rowing, swimming...but you need an activity that you can perform for a pretty long period of time, at a low to moderate intensity and without big changes in that intensity. I tnink wrestling, by desing, has a certain level of unpredictability that makes it hard to use for pure aerobic conditioning. Maybe if you are just doing a set of fixed drills in a circuit fashion you could achieve similar results as with running or other cyclical activities, but again, I think it would be less effecient.

[@joshuasettlage]

Yup!

[@JacksonXxXWaWa]

No Wrestling and sparing is best for wrestling cykling and tuning will not help

[@gbody2617]

Jiujitsu/Jujitsu is wrestling. It's just its own spin on it as Judo, Sambo, and other grappling arts in the world. Wrestling is the main martial art since the beginning of mankind.

[@joshuasettlage]

Yup!

[@jamiecameron7465]

I gassed out in training today, I'm fairly new to wrestling but damn I felt shame when I had to sit out as I was om the verge of fainting😂 time to do some hill sprints.

[@joshuasettlage]

yessir!

[@skeletor7895]

hey bro since you made this comment have you noticed any cardio gains? (being able to wrestle harder for longer)? without getting fatigued

[@joshuasettlage]

Speaking for mylself, I've seen some crazy gains!@@skeletor7895

[@laksilo5128]

Thank you so much this is gold

[@joshuasettlage]

yessir!!

[@willbrooksofficial]

Solid bro!

[@joshuasettlage]

Yessir!! Thank you homie!

[@dominicridriguez5553]

Great tips. Thank you

[@joshuasettlage]

You are so welcome!

[@zibtihaj3213]

Sprints work the heart rate and legs …. U need max effort / intensity wrestling to improve the stamina of the COMBINATION use of the muscles that are used in that wrestling- and only wrestling will work that

[@joshuasettlage]

Yup! That works too! Sprints are also great for the nervous system.

[@roe1699]

Keep the videos coming! Love it

[@joshuasettlage]

Thank you homie!!

[@johnsawatzky7257]

Im 46 training BJJ for the alst 12 yrs and looking to improve cardio. We start from standing and wrestle to the ground each roll. My question is, how hard should I push myself in the hill sprints and the EMOM workouts and do you recommened a heart monitor (Im in good physical shape, just looking to improve)?

[@joshuasettlage]

great question! I suggest starting out the hill sprints at 7/10 RPE and slowly progressing from there. I dont typically suggest a HR monitor, but it doesnt hurt to have that extra data. :)

[@donyipololego5371]

More explanation..... That's why I am subscribing your channel...

[@joshuasettlage]

Welcome aboard!

[@donyipololego5371]

From India Arunachal Pradesh...

[@ordinarypablo]

Thanks a lot coach

[@joshuasettlage]

My pleasure!

[@nobody-xk2og]

sorry, can you explain a little bit about the EMOM method on the rowing machine or airbike. You explained that we run the playground (certain meters) and then we rest until the beginning of the next minute, how we work on rowing or airbike (what is the goal to do 100m, 150m.. ..., or is it based on calories - 10-15 calories?)

[@joshuasettlage]

Do a set number of meters or cals that is challenging to complete in 30-40 seconds. Perform sets of that many meters or cals at the start of every minute.

[@nobody-xk2og]

thank you

[@joshuasettlage]

@@nobody-xk2og youre welcome!

[@dillonmackay683]

30 minute shark bait wrestling was and will be one of the most humbling experiences a wrestler can do

[@joshuasettlage]

Yeah, those are always tough!!

[@wickedwarrior7k]

What rest times do you recommend to use during the hill sprints for repeated sprint ability? I love all of the videos! Thank you for sharing such great knowledge

[@joshuasettlage]

Depends on how long the sprint interval is, but i usually try to sprint for 30-40s, and perform sets on the minute. That means at the top of every minute, start a new set.

[@joshuasettlage]

Thank you for tuning into the channel!!

[@wickedwarrior7k]

Awesome thank you! I love the channel!

[@sickly2173]

@@joshuasettlage does that include the walk down the hill

[@joshuasettlage]

@@sickly2173 walking down the hill is part of the rest period.

[@omardiangeloarteaga4875]

Anaerobic láctic work would be better be done near a big event for peaking (from 6 weeks to Last week) before i would program/periodize diferently. Anaerobic alactic work in the other hand you can work/train more frequently Aerobic base is good to do some all year round. The grappling arts is anaerobic alactic based , when you grapple you already Do a lot of anaerobic lactic system . You dont need to work this system so often

[@joshuasettlage]

thanks for sharing!

[@omardiangeloarteaga4875]

@@joshuasettlage Just adding some extra caveats

[@davidwoodward700]

This is great. I just struggle programming my sprints when I’m already doing 2 lower body sessions per week. Any advice?

[@joshuasettlage]

Depends on your training goals. I would mix them in as part of your Dynamic Effort Lower training or speed day

[@omardiangeloarteaga4875]

More easy work anerobic alactic with a work to rest ratio 1-5/6. And anaerobic láctic work to rest ratio 1-2/3

[@joshuasettlage]

thats good too!

[@omardiangeloarteaga4875]

@@joshuasettlage its important to explain the concept/ratio work to rest ,how long the work and intensity to make People understand the diference in hiit workouts and what benefits you get working them . They are diferent energy sistems

[@joshuasettlage]

@@omardiangeloarteaga4875 yup! This video isnt for those people though. This video was designed to take all the information about energy systems, work to rest, etc. and condense it down to simple and practical tips.

[@ebateru]

Would be great if you could be more specific on things like "hill sprints". How long is a sprint? 10s? 20? 30? At what max are you sprinting? Full on 100%? 90?

[@joshuasettlage]

That all depends on what your training goals are. I try to keep the information broad so that it can be applied to many different athletes. For specific training parameters, you can check out my website www.thestrengthmatrix.com! :)

[@angelosalvador4889]

How to you do the blood lactate threshold for row machine? Do you row as much as you can for 30-40s then rest until the next minute and then do it again? Thanks!

[@joshuasettlage]

yup!

[@angelosalvador4889]

@@joshuasettlage Appreciate your reply coach!

[@joshuasettlage]

@@angelosalvador4889 yessir! Happy to help!

[@bravomoto82]

Great content

[@joshuasettlage]

Thank you!!

[@arturo8475]

you are the best

[@joshuasettlage]

Thank you!!

[@danieI.999]

yo whats that shirt called that you were wearing in the thumbnail

[@joshuasettlage]

Iowa Hawkeye wrestling shift from their online store. It's an older shirt.

[@ahmadawadallah5321]

This is great advice! Would you do both workouts together on the same day?

[@joshuasettlage]

Nope. Separate days

[@ahmadawadallah5321]

@@joshuasettlage Thank you!

[@joshuasettlage]

@@ahmadawadallah5321 yessir!

[@wiktorx3861]

While sprinting up a hill (first exercise), how much rest should I get in between sets?

[@joshuasettlage]

Rest as needed.

[@blackhouse7646]

Do you use triphasic training?

[@joshuasettlage]

Yup! Cal Dietz Triphasic Training is excellent for grapplers!

[@fredarroyo7429]

Why would I choose top up by only one ?

[@joshuasettlage]

That’s up to you

[@daviddelarosa5188]

Wouldn’t like a hiit workout be along these lines ????

[@joshuasettlage]

It could, but it doesn’t help you also develop the skills for wrestling.

[@benjaminbarre1243]

Great vidéo but i have a question, my knee don t like run it s possible to remplace run by burpees?

[@joshuasettlage]

Yup!

[@danielbalcazar2006]

What would you think about swimming?

[@joshuasettlage]

swimmings awesome!

[@charlienoonan7269]

@@joshuasettlage I swim laps for aerobic conditioning. Instead of a high number of laps, do you recommend swimming as fast as you can (sprint) for fewer laps?

[@nomad2098]

What about a 4 week conditioning Training program?😁😁

[@joshuasettlage]

hahaha maybe

[@anthonyfauci-2449]

Hi coach! Thanks for the video! Quick question. I have a 10 year old who's trying to improve. Are these workouts appropriate at his age? I noticed him getting gassed in matches last season and his youth wrestling program does not focus enough on conditioning. Thank you very much.

[@joshuasettlage]

For a 10 year old, training will be very different. Increasing general physical preparedness is a great way to improve his conditioning through things like sled drags, games focused on longer durations of conditioning, etc.

[@huntera7314]

Great video Coach! Would you program these on the same days that’s lifts are programmed?

[@joshuasettlage]

Depends on what point you're in the season you're in and how long your hill sprints are. Id personally do the hill sprints after a max effort lower body day and sprint for 5-15 seconds. The Blood Lactate Threshold intervals could be on their day or a few hours after a lifting session.

[@ismaelrodriguez2192]

Unfortunately, I do not have hills in my neighborhood. May I use resistance bands(anchored to wall) and tied to waist while sprinting in place (knee lifts) or some from of that?

[@joshuasettlage]

Can you also do these on a set of stadium stairs or sprint in a field

[@jerryh2954]

How long of a rest period between hill sprints?

[@joshuasettlage]

as long as you need to unless you're doing the EMOM sprints

[@nategee6514]

What’s the rest period

[@joshuasettlage]

If youre doing the EMOM, rest until the next minute begins. If you're doing the max effort sprints, rest as needed between sets.

[@federicofacchin3359]

Great video bro , heres some questions please, what is the diference between the first sprints on the hill training vs the EMOM , its seems pretty similar to me , thanks you i need to start this training for my nogi competition! if im going to do the second part with the airbike, how long do i sprint? 20 sec and then rest 40 sec? or i just put a distance and try to do it every time

[@joshuasettlage]

One focuses on achieving the highest intensity possible, while the EMOM focuses on sustaining a high output across several intervals with less than optimal rest.

[@mikecodester]

Would running upstairs skipping every other stair (doubles) work? Some really nice staircases by the ocean here.

[@joshuasettlage]

yup!

[@marucel3981]

I run an 110 yards/100 meter hill 30 times 3 times per week, is it too much or is it good?

[@joshuasettlage]

Depends. Are you able to recover effectively?

[@marucel3981]

well the idea is that I jog on the way down and after 10-15 times I don't push myself as much as I did when I started

[@joshuasettlage]

In that case I would only do 10-15 sprints@@marucel3981

[@marucel3981]

oh alright I thought that doing more is going to be better but I'm going to do only 15, thank you for helping

[@joshuasettlage]

happy to help! @@marucel3981

[@AlwaysBoredOne]

English isn't my first language so im somewhat confused about the blood lactic threshold. Let's say I need 30 seconds for a sprint, are the 30 seconds that are left for me to rest ? And we do it for 10 minutes or what do we do with the 10 minutes. Greetings!

[@joshuasettlage]

Yup correct! And you’ll do that a total of 10x (or 10 minutes total) 👍🏽

[@AlwaysBoredOne]

@@joshuasettlage perfect thanks alot

[@_Achy18]

Nice video ! Does it work if I make 10 times 400meters on track aiming for like 1'30 (corresponding of having 16km/h MAS (Maximal Anaerobic Speed) , yes I use European metric sorry ahahah) and rest for 1minute between each sets? Because I started to do that 1 times per week on sunday and I want to Knowles if I can keep this or change

[@joshuasettlage]

that sounds awesome!

[@ohno837]

I would disagree…long runs increase your recovery…if you are already wrestling..you prob need more rest and more max strength

[@joshuasettlage]

yup!!

[@jordandavis1785]

5:37

[@joshuasettlage]

thanks for the comment!

[@applesauce9672]

what if you don’t have access to a hill?

[@joshuasettlage]

Stadium stairs are a great alternative!

[@bruttosporcoecattivo]

2:44 That's so true. Specific conditioning, in this case wrestling, wrestling and more wrestling, it's probably the best way to develop an overall great condition.

[@joshuasettlage]

yessir!

[@bruttosporcoecattivo]

@@joshuasettlage I was running so much and couldn't understand why other people in the gym who never run where in a better condition than mine. I was doing grappling btw, not wrestling

[@cosinguspalpatine4449]

Yeah I greatly disagree. I wrestled from 8th through high school. I had a very skilled coach but he was too old to practice 1 on 1 with me plus he was a lot bigger. I went to state as a freshman. Trained 3 times a day that year. Ran before school and at night. My gas tank was amazing. Sophomore year I started running for the cross country team as a way to get in better shape before season and the rest of high school no one in the state that I wrestled had a better gas tank than I did. The long runs add up over time. I placed at state twice and won state as senior. Went to state 4 times. The people on my team I’m D2 now that say they hate/ never did long runs are the ones who have the worst gas tanks in the practice room. There is a reason that all the old school guys did a lot of running. Wrestling hard through rough practices is great but running at a moderate pace for long periods will do wonders for your gas tank. As you get better at running you can push yourself harder. P.s. stop the vaping if you wanna be the number 1.

[@joshuasettlage]

Good for you bro!! That’s awesome!

[@eduardojorge5275]

Good content man! I wish I had this mentality when I practiced jiu jitsu around 13 years ago. (I'm reading Zach's book. There are really good stuff and mentality. Have you ever read the Grapple Strong, by Josh Bryant and Adam?)

[@joshuasettlage]

Zach's book is awesome! and yessir! I have Grapple Strong, Jailhouse Strong, and Built To The Hilt all by Josh Bryant on my bookshelf. Both Zach Even-Esh & Josh Bryant are big inspirations for me and great resources of knowledge.

[@awesomesauce7142]

Have you been gassed before?

[@joshuasettlage]

Yup

[@ronin_9]

Great video my man! Always keeping it REAL👊🏻

[@joshuasettlage]

THANK YOU HOMIE!!!!

[@naruto-sensei2426]

@@joshuasettlage one question sir if instead of doing 10 sets of sprints in 2 days or 3 could i do 5 sets of sprints 6 days a week and Would i get the same results?

[@joshuasettlage]

@@naruto-sensei2426 You could in theory, but it would be much harder to recover from and may not be as effective.

[@naruto-sensei2426]

@@joshuasettlage i understand and what about doing 10 sets of sprints 2 days a week and 3 sets of sprints others 4 days a week would i get the same results or is it better doing 10 sets of sprints 3 days a week and the others days not doing sprints at all

[@antoniosuarez8181]

Hoe long in time or meters have to be the trehold sprints ? The in advance.

[@joshuasettlage]

Something that takes around 30-40s. For me, doing 200m sprints is a good measure, or doing 250m on the C2 rower

[@antoniosuarez8181]

@@joshuasettlage ok thanks. I have another question and maybe you can help me. My son is 14 years old and he is training at this moment 6 days a week 1 hour each day. He do kickboxing, no GI BJJ and MMA and to keep his conditioning high en because he like it play soccer 2 times a week. His conditioning is very good but his strength not, he wants to get stronger but he have no much time off, I was thinking on maybe let him do it compound exercises after his training , 4 compound exercises 1 on Monday 1 on Wednesday and so on... 5 reps 4 sets.. What is your opinion? Regards. Antonio.

[@joshuasettlage]

@@antoniosuarez8181 Hey Antonio! I would recomend the following.. - hitting a quick 45-60 minute lifting session 2-3x / week before sport practice - Besides that, I would need a lot more information on how I would suggest he go about his specific exercises, how many days / week he should train, etc. You are more than welcome to shoot me a DM on Instagram and we can set something up where I can provide you with more information. :)

[@antoniosuarez8181]

@@joshuasettlage Thank you very much, very kind of you.

[@isthi000ify]

💪🏾💪🏾🔪🔪

[@joshuasettlage]

yessir!!

[@4hunnid_k]

Will treadmill sprints work?

[@joshuasettlage]

I would prefer an athlete sprint up a hill or use a C2 rower.

[@SamboBreakdown]

@@joshuasettlage will battle ropes work? I want to switch from boxing to jiu jitsu considering buying ur course

[@joshuasettlage]

@@SamboBreakdown battle ropes are great for the upper body, but are not as effective as other conditioning tools in my opinion.

[@SamboBreakdown]

@@joshuasettlage oh is the reason because they dont target lower body as much?

[@joshuasettlage]

@@SamboBreakdown That and that you dont get the same amount of work output as you would if you were on a rower or a fan bike.

[@twenty6195]

Fk sake I did it all wrong

[@joshuasettlage]

I did it all wrong for a long time too!

[@naruto-sensei2426]

@@joshuasettlage Help me one question sir if instead of doing 10 sets of sprints in 2 days or 3 could i do 5 sets of sprints 6 days a week and Would i get the same results?

[@JacksonXxXWaWa]

Runing and sprint will help only by wrestling you will have cardio

[@joshuasettlage]

Yup!

[@JacksonXxXWaWa]

@@joshuasettlage only by wrestling not by sprint and running

[@joshuasettlage]

@@JacksonXxXWaWa you can improve your conditioning through means other than wrestling. No one here is saying you should stop wrestling lol

[@JacksonXxXWaWa]

@@joshuasettlage those sprinting and running will not mąkę you better wrestler its good ar the beggining od workout when you lat basketball etc before wrestling but only by wrestling you can be good at wrestling

[@joshuasettlage]

@@JacksonXxXWaWa yup

[@filthydan6159]

I have the technique, speed, and explosiveness. I just need the cardio 🥲

[@joshuasettlage]

Time to get to work!🔥