
Low Intensity Steady State Training for BJJ
Low Intensity Steady State (LISS) training, also known as Long Slow Distance (LSD), is what many people think of when they hear the word “cardio.” It’s a training method that helps build a strong aerobic system, which is key for BJJ and many other combat sports. In fact, the saying “miles build champions” comes from boxing and Muay Thai, where long runs are a regular part of training camps.
In some fight camps in Thailand, you can only fight if you take part in the morning runs. This shows how important coaches think that low-intensity cardio is for fighters.
How to Use LISS Training
To use this method, aim to keep your heart rate between 130 and 150 beats per minute for 30 to 90 minutes. You can use any activity that gets your heart rate into this range—BJJ, running, cycling, rowing, or even swimming.
The goal is to increase the amount of time you spend doing LISS each week. You don’t have to do one long session if you don’t have the time. For example, two 30-minute sessions have the same training effect as one 60-minute session. Pick a session length that fits into your schedule and gradually increase the volume over time.
Why It Works
LISS training works by making your heart more efficient. Over time, it increases the size of the left ventricle of your heart, which means your heart can pump more blood with each beat. This leads to a lower resting heart rate. Research has shown that better endurance athletes often have larger hearts, which allow them to pump more blood during exercise.
LISS During BJJ Training
You can use LISS training while doing BJJ too, especially if you’re preparing for a tournament. Try flow rolling at a steady pace and avoid taking breaks. The key is to keep your heart rate up without over-exerting yourself. This means you’ll need to leave your ego at the door. You might get submitted by people who don’t usually catch you, but the goal here is endurance, not winning.
Another option is to use LISS during drilling. Plan your session ahead of time and only drill techniques you already know. Keep a steady pace, and alternate with your partner every 1-2 minutes. This will help keep your heart rate in the right range.
Conclusion
LISS training is simple but effective. It builds the aerobic base you need to last longer on the mats and perform better in competition. Whether you’re running or flow rolling, the key is consistency. Stick to a steady pace, increase your volume over time, and watch your endurance improve.
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