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teaching a smaller person how to subdue a much larger opponent. BJJ conditioning is similar to wrestling, judo, and other grappling based martial arts. It takes skill, strength, and endurance to be a successful BJJ practitioner. For conditioning purposes we will be using the Tabata Protocol.

The Tabata Protocol was developed by a Japanese Scientist to help condition speed skaters. This protocol has become very popular, and has been proven useful in fat loss, and conditioning athletes. The basis for this protocol is 20 seconds of intense work followed by 10 seconds of rest. This will be repeated eight times to complete one cycle.

NEXT LEVEL BJJ TABATA WORKOUT:

Shrimp drill x 20 seconds

rest x 10 seconds

Push Up x 20 seconds

rest x 10 seconds

Pull Up x 20 seconds

rest x 10 seconds

Burpee x 20 seconds

rest x 10 seconds

Triangle Drill x 20 seconds

rest x 10 seconds

Push Up x 20 seconds

rest x 10 seconds

Pull Up x 20 seconds

rest x 10 seconds

Burpee x 20 seconds

rest x 10 seconds

FINSHED!

Base this workout on your current fitness level and your BJJ level. If you are a beginner in both aspects then try to go through this workout once, three times a week. Intermediate go through the cycle two times with a 3-4 minute rest in between cycles. For advanced, try to complete 3 full cycles with 3 minutes between each.

The key to any training program is consistency. Perform this BJJ conditioning workout for 4-6 weeks, 3 times a week. After that time frame you should look to change up the exercises due to adaptation of the human body. Good Luck, and have fun with it. You will be a BJJ submission machine in no time! Obviously you will have to train BJJ to improve those submission skills!