Is BJJ Cardio or Strength? Does Jiu-Jitsu Actually Make You Stronger?
Is BJJ Cardio or Strength?
BJJ is both cardio and strength, how much of each will be required can depend on various factors. Your style of play, your skill level, your opponent and duration of rounds can all play a role in the demands that are placed on each system.
Strength will be required consistently throughout rounds, whether you’re controlling a position, looking to submit, shooting for a takedown or trying to escape a bad position, a good foundation of strength will be required to complement your technique and perform optimally on the mats.
Strength has multiple systems that will be challenged in various ways during each roll. How much these systems are challenged can be very dependent on your own style of play. To be proficient in takedowns you will require a good level of explosive strength; to maintain strong frames that allow you to technically escape or advance a position, you will require great isometric strength, along with great grip strength. Strength endurance will also be a determining factor to your overall performance — how long you can output a maximal level of strength can be the difference in your opponent escaping mount or accepting their fate.
Maximal strength may also occasionally be relied upon. This refers to your ability to exert maximum force at any one time. Think of this system as your saving grace for a last-ditch effort at a takedown — even with poor technique, maximal strength can prevail at times. In gym terms, think of this as your one rep max; in BJJ terms, think of this system as a supporting system allowing you to perform better overall in strength-related tasks.
Cardiovascular performance plays a vital role in the outcome of each roll. It will likely be the deciding factor when technique and strength are similarly matched. Good cardio will allow you to set the pace in each roll, whilst also enabling you to apply your technique and strength optimally round after round. Combined with great technique, it will create a confidence that you are in control — even when on the defensive.
Whilst BJJ is cardio, there are multiple systems that come under greater demand on the mats. This can be very style-dependent. In my opinion, the most common and predominantly used system in BJJ is the anaerobic A lactic system. This system is what powers you through those tough exchanges and scrambles that feel like they last a lifetime — when in reality, it’s only been 10 seconds. The A lactic system provides that pure explosive power. It uses ATP (basically energy) that is already stored in the muscles. This means it doesn’t use oxygen or cause a lactic acid response, so you won’t get too tired when performing 10–15 seconds bursts of power — although the A lactic system must be well conditioned.
The other systems used within BJJ are the anaerobic lactic system (glycolytic system) and the aerobic system. All three systems can be used in one roll when required. The anaerobic lactic system is responsible for those rarer but longer scrambles and battles. This system will be in use at 30 seconds to 2 minutes of a consistent battle without rest and results in lactic acid build-up. It’s the system that will force you to slow down to allow the pain (lactic acid) to clear. The aerobic system is the system that will be used in longer rolls — it’s what people commonly refer to as ‘stamina’. It allows you to sustain energy over longer periods of time and aids recovery after bursts of high-intensity effort.
Great athletes can switch between multiple systems and are never limited by their performance in one or another. Multiple systems can overlap and each will complement each other for better overall performance. All strength and cardio systems should be trained respectively and with the intent of preparing the body for any scenario that you may encounter in BJJ.
Does BJJ Build Strength?
A very common question new practitioners have is does BJJ build strength and does Jiu-Jitsu make you stronger, Ultimately the answer is Yes, BJJ can build strength and make you stronger, but it has its limitations. When you are first starting out, you will likely make significant strength gains that are grappling specific, meaning the required strength systems are adapting to the sport’s demand. Your numbers in the gym likely won’t improve but your sport-specific strength will.
It’s very unlikely you’d make any significant improvement in your maximal strength from training BJJ alone. Over time, with improved technical proficiency comes diminishing returns in strength and performance gains. To understand this further you can read our article on how efficient Jiu-Jitsu is as a workout and learn more about the economy of movement withing BJJ.
Does BJJ Improve Cardio?
Yes, BJJ will improve your cardio. Training BJJ can improve multiple cardiovascular systems, but it lacks any type of progression in training, therefore the results can be slow and limited. A serious BJJ practitioner should consider following a structured program that focuses on advancing performance in all areas.
Studies suggest that a practitioner’s VO2 max will not be greatly improved from BJJ alone, and this will hinder your ability to last for prolonged periods of time and recover optimally. This implies that the multiple cardiovascular systems used will never reach their full potential from exclusively training BJJ. This is due to the stop/start nature of BJJ — practitioners can find much-needed rest and recovery opportunities during rolls. Rarely will you go 100% until the point of submission.
This is another reason a strength and conditioning program suitable to your goals is a must-have for practitioners looking to improve their performance on the mats.
Does Jiu Jitsu Get You in Shape?
Yes, BJJ can get you in good shape, but this depends on what being in shape means to you.
Whilst BJJ is a notoriously high-calorie burning activity, if you are looking to lose weight, the most important factor will be your nutrition.
When it comes to muscle gain, BJJ alone likely won’t promote any considerable hypertrophy gains.
In the realms of performance, it will absolutely improve multiple systems, but as mentioned, this is not without its limitations.
How BJJ will get you in shape will also be heavily dependent on how often you train and your overall physical conditioning to start with. Whilst training 4–5 times per week will likely yield great results for certain people with specific goals, this also increases the chance of injury. There is a balance a practitioner must find if they want to achieve optimal performance and reach their goals outside of BJJ.
The definition of being in shape is unique to your individual perspective. If you have specific physical goals you want to achieve and can define what being in shape means to you, it would likely be more beneficial to follow a personalised gym program tailored to achieving them in a realistic time frame. BJJ alone has too many variables to consider, and with increased training days comes an increased risk of injury — which could ultimately set you back months.
Conclusion:
BJJ places a high demand on multiple strength and cardiovascular systems. Due to the nature of BJJ and its limitations, a practitioner should aim to start strength training for BJJ and condition these systems off the mat with a strength and conditioning program. If you are looking to get in shape, you must identify what being in shape means to you. BJJ will likely support your goals, but following a personalised program tailored to you specifically will have much greater rewards than relying on BJJ alone.
