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00:00 Intro
1:54 all you need for conditioning is more jiu jitsu
2:37 all you need is jiu jitsu specific training
4:18 you can't gas out with good cardio
5:26 Team EP
6:13 how to ACTUALLY improve your cardio
9:35 Outro

Here are the standards for the assessments in the video!

Assessment 1: 1000m row
Male: over 4 minutes - deficient
over 3:35 - you'll still notice benefits from conditioning

Female: over 5:15 - deficient
over 4:30 - you'll still notice benefits from conditioning

Assessment 2: 100 calorie assault bike
Male: over 6:30 - deficient
over 5:30 - you'll notice benefits from conditioning

Female: over 12:30 - deficient
over 10:30 - you'll notice benefits from conditioning

Important caveats: If you hit one of these (relative by nature) standards, BUT you were absolutely floored after and took forever to recover - I have some good news and bad news. The good news is that you're exceptional at pushing yourself to your limits. The bad news: is that you could still benefit from some conditioning.

In a perfect world we would be dealing with heart rate and heart rate recovery, and anybody that's taken out from one of the above tests has inadvertently failed as far as cardiovascular measures go.

It's also worth noting that bodyweight will help these values consistently - and therefore lighter individuals will likely "fail" even if they have good cardio. What's most important is that we have some sort of objective value that we can use to further assess over time to track progress outside of how we feel on the mats.

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