5 Effective Cardio Workouts for Jiu-Jitsu and Wrestling

Cardio is a crucial component of training for any sport, including Jiu-Jitsu and wrestling and it is the training that many agonise about. While running is a popular form of cardio, it is not the only available option to athletes looking to improve their cardiovascular fitness. 

In this article, we'll explore some examples of cardio workouts that are particularly well-suited for Brazilian Jiu Jitsu and Wrestling.

Jumping Rope

A highly effective cardio workout for Jiu-Jitsu and wrestling athletes. Not only does it improve cardiovascular fitness, but it also helps to improve coordination, footwork, and agility. Jumping rope is a full-body workout that can be done almost anywhere and is a great way to improve stamina, which is essential for long matches in both sports. To make it more challenging, you can try jumping rope with different variations like double unders, crossovers or even adding some plyometric exercises between the rope skips.

Rowing Machine

A low-impact cardio option that works the entire body, including the legs, arms, and core. It's also a great way to build endurance and improve cardiovascular fitness. Rowing machine workout is known to burn a significant number of calories in a short time and also helps in building a good amount of muscle mass. Rowing machine can also be used to target specific muscle groups like the legs, back and arms, making it a versatile exercise option for wrestling and Jiu-Jitsu athletes.

Cycling

Another low-impact cardio option that is great for building endurance and improving cardiovascular fitness. It's also a great way to work on your leg strength, which is important for wrestling and Jiu-Jitsu. Cycling can be done both indoors and outdoors and can be made more challenging by increasing the resistance or by going on hilly terrain.

Swimming

A balanced full-body workout that improves cardiovascular fitness, endurance, and flexibility. It's also a great way to work on your breathing, which is important for wrestling and Jiu-Jitsu. Swimming is a low-impact exercise that is easy on the joints, making it a great option for athletes recovering from injury. Additionally, the resistance provided by the water helps to build muscle mass and improve overall strength.

High-Intensity Interval Training (HIIT)

The cardio workout that alternates short bursts of intense activity with periods of rest. It's a great way to build cardiovascular fitness and burn calories in a short amount of time. HIIT can be done with a variety of exercises like bodyweight exercises, kettlebells, dumbbells or even resistance bands. These exercises not only help in improving cardiovascular fitness but also help in building overall strength and power.

There are plenty of cardio workout options available for Jiu-Jitsu and wrestling athletes, aside from running, jump rope, rowing machine, cycling, swimming, and high-intensity interval training are all great examples of cardio workouts that are well-suited for these sports. These exercises are designed to improve cardiovascular fitness, endurance, and overall strength, which are essential for success in these sports. It's important to mix up your cardio routine and include a variety of exercises to keep your body challenged and to prevent boredom.

At Sydney Wrestling Academy, we have a strength and conditioning coach who is ready to help you anytime. Simply reach out to find out more!