TapFlow BJJ
Printable training focus plan
BJJ conditioning focus plan
Your technique fades when the round gets hard.
Why this focus
This result means your conditioning should look like grappling, not random suffering. You need repeatable bursts that keep posture, frames, hips, and breathing intact.
Track this
Last-round quality compared with first-round quality
6 rounds: 40s work / 20s rest. Stop one rep before form breaks, not five reps after.
Drills
- Sprawl to technical stand-up, alternating sides
- Guard retention movement flow: hip escape, invert or shoulder roll if safe, technical stand-up
- Pressure-pass footwork: step, switch, backstep, settle
Round rules
- No sloppy reps for the sake of volume.
- Keep nasal breathing where possible during rest.
- If movement quality drops hard, reduce speed before adding more rounds.
7-day rhythm
- Day 1-2: 4 rounds at clean pace.
- Day 4-5: 6 rounds at the same quality.
- Day 6-7: add light partner resistance or positional starts.
Watch out
Do not turn conditioning into punishment. The point is usable mat endurance.
After-training log prompt
Which movement fell apart first, and did your breathing recover during rest?