Review of Conditioning for BJJ: Grip, Hips, and Heart

Overview
Endless burpees won’t save a poor frame. Conditioning for BJJ means specific strength (grip, pulling, hip extension), aerobic base, and repeat sprint ability.

Who benefits
- Competitors and hobbyists who gas after two scrambles.

Pay‑off
Farmer’s carries, rope climbs or towel pull‑ups, sled drags, and Turkish get‑ups build useful capacity. Zone‑2 cardio improves recovery; 60–90 second intervals mirror scramble efforts.

Watch‑outs
- Don’t torch yourself the day before hard rolls.
- Balance push/pull so shoulders stay happy.

Try this round
- Grip circuit (3 rounds): 60s farmer’s carry, 8–10 towel pull‑ups (or hangs), 12 kettlebell swings, 200 m easy row.
- Intervals: 6 × 60s hard / 90s easy on bike or rower; breathe through the nose on first 30s of each recovery.
- Mobility finisher: Hip flexor, thoracic rotation, forearm care.

Final word
Make conditioning serve the rolls, not replace them. Build an engine that lets your technique breathe. 

- Chuck