5 Solo Drills That Will Double Your BJJ Mat Endurance 💪
If you’ve ever gassed out in the third round, you know the feeling. Your technique goes out the window, your grips fail… It’s a frustrating reality for many grapplers. But what if the solution wasn’t just more rolling, but smarter solo work?
Here are 5 drills you can do alone to build a relentless gas tank…
1. The Shrimping Gauntlet
This isn’t your warmup shrimp. This is a high-intensity drill designed to build the specific muscular endurance needed for escaping bad positions when you’re already exhausted.
The key is maintaining perfect form even when your core is screaming. Elite grapplers know that technique breaks down under fatigue - this drill builds the conditioning to maintain mechanics when it matters most.
Drill Protocol with TapFlow:
To get the most out of this, you need precision timing.
• Work Segment: 1 minute (Red) • Rest Segment: 15 seconds (Blue) • Rounds: 5
2. The Sprawl Sprint
Your first line of defense is your sprawl. This drill builds explosive power while developing the cardiovascular base to stuff takedowns repeatedly throughout a match.
Most grapplers can sprawl once or twice with good form. Champions can sprawl with the same explosiveness in round five as they did in round one.
Sprawl Sprint Protocol:
Maximum intensity sprawls with active recovery:
• Sprint Segment: 30 seconds (Red) • Active Recovery: 30 seconds light movement (Blue) • Rounds: 8
TapFlow’s audio cues keep you locked in when your mind wants to quit.
3. The Guard Retention Circuit
Being on bottom requires constant movement and adjustment. This circuit builds the specific endurance needed to retain guard against heavy pressure for entire rounds.
The drill combines hip escapes, granby rolls, and technical stand-ups in a continuous flow that mimics the demands of live rolling.
4. The Grip Strength Ladder
Grip strength fades fast under fatigue. This ladder-style drill builds the forearm endurance to maintain dominant grips throughout long matches.
Start with 10-second holds, work up to 60 seconds, then back down. The descending ladder teaches your body to perform when already fatigued.
5. The Transition Flow
Smooth transitions separate good grapplers from great ones. This flow drill builds the conditioning to chain techniques together fluidly, even in the championship rounds.
The key is maintaining constant movement. No pausing between positions. Your body learns to generate power from awkward angles while managing oxygen debt.
Conclusion
By incorporating these 5 drills into your routine, you’ll transform your cardio from a weakness into a weapon. The key is consistency and precision, which is why having the right tool is non-negotiable.
These aren’t just conditioning exercises - they’re skill-specific drills that build the exact energy systems you need on the mat. The difference between knowing these drills and implementing them successfully comes down to precise timing and progressive overload.