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How to Get Fit for Brazilian Jiu Jitsu

Brazilian Jiu Jitsu (BJJ) students listening

Brazilian Jiu Jitsu (BJJ) is a martial art that involves grappling and ground fighting. It’s a physically demanding sport that requires strength, endurance, and flexibility. If you’re interested in practicing BJJ, it’s essential to get in shape to perform well and prevent injuries. In this blog post, we’ll discuss how to get fit for BJJ.

Scheduled and Consistent Practice

BJJ is a high-intensity sport that requires a lot of endurance. Cardiovascular exercise is essential to improve your endurance and stamina. When you come to practice, your cardiovascular health will improve with the exercises found in a training session. It’s recommended to exercise at least 3-4 times per week for 30-45 minutes per session.

Proper Nutrition

To get fit for BJJ, you need to fuel your body with the right nutrients. A healthy diet that has proteins, carbohydrates, and healthy fats is important for muscle recovery and growth. Eating enough calories is also important as BJJ is a high-intensity sport that burns calories quickly. It’s recommended to eat whole foods such as vegetables, fruits, lean meats, and whole grains to provide your body with the necessary nutrients.


Sleep is essential for BJJ because it is during this time that the body repairs and regenerates cells and tissues, including those that are important for muscle growth and repair. During sleep, the body releases growth hormone, which is important for muscle development and recovery. Lack of sleep can lead to decreased physical performance, reduced muscle endurance, and increased risk of injury. Additionally, sleep plays a role in regulating appetite and metabolism, which can impact weight management and overall physical health. It is recommended that adults get between 7-9 hours of sleep per night for optimal physical health and fitness.

Strength Training

Strength training is a core component of getting fit for BJJ. The sport requires you to have a strong core, upper body, and lower body. Basic strength training exercises such as deadlifts, squats, bench presses, and pull-ups can help build the necessary strength. It’s recommended to focus on compound exercises that target multiple muscle groups at once. Strength training should be done at least 2-3 times per week to see results.


Getting fit for BJJ requires a combination of proper nutrition, strength training, and cardiovascular exercise. It’s essential to focus on building strength, endurance, and flexibility to perform well and prevent injuries. Remember to always listen to your body and take rest days when necessary. With dedication and consistency, you can get fit for BJJ and improve your performance in the sport.

We hope that you have found this article about how to get fit in Brazilian Jiu Jitsu helpful in your journey to learn martial arts. If there is anything else you would like to know or comment on please let us know by sending us a message! Feel free to check out our YouTube channel as well for other martial arts related content.

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