Cardio Workout With Bad Knees For BJJ Competitions

My favorite piece of cardio equipment when I’m getting ready for BJJ competitions is the airdyne bike. If used properly, it can get you a great cardio workout for BJJ (or any sport) even if you have bad knees.

I bring up the bad knees part because I received a question recently about getting ready for a tournament. He said he knows he needs to do extra cardio to get ready, but things like running hurt his knees. He knows I’ve had a knee surgery before and wondered if I had any advice on how to get a good cardio workout for BJJ even with his bad knees.

With the rigors of competition style training it’s definitely important to be smart with your training outside of the gym, and to make sure that the workouts support your BJJ training, That’s one of the reasons I use it.

It’s also a great warm up if you have tight or fatigued legs. An easy pace for 10 minutes is a great way to loosen up before training. I do this before some of my morning training sessions to wake up my lower body. Especially if the day before was a tough one and my body feels a little stiff.

A Simple Cardio Workout Using The Airdyne

If you’re getting ready for a BJJ tournament here’s my advice. Find out the time limit on your match and then do intervals.

Do 20 secs on (at full pace) 10 seconds slow. Keep going for the full duration of your match time. Repeat for multiple “matches” if possible.

You can even slide this into a normal lifting workout as it’s short and won’t kill your gains and ruin your workout. After you’re done lifting. Jump on the bike for a short 10 minute sprint interval workout.

So I hope that helps if you’re looking for a good cardio workout for BJJ but you have bad knees.

Thanks
-Chewy

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