I Get Tired Quickly When Sparring: What Should I Do?

jiujitsu5Do you seem to be losing energy too quickly while sparring in BJJ? If so, then don’t feel discouraged. Stamina is something that can easily be increased by following a few of the promising tips and strategies presented in this article.


A Quick Fix Solution – Stop Trying to Overpowering Opponents!
If you’re getting tired quickly while sparring, it’s very likely that you’re simply exerting too much energy when performing techniques. Think about it: why is it that you always feel more tired when sparring against more skilled opponents and less tired when sparring against less skilled opponents? It’s a result of the difference in energy you’re exerting.


Remember, Brazilian Jiu-Jitsu is all about leverage and optimal technique. If you take a look at a black belt grappling against a blue belt, you’ll notice that they probably aren’t even breathing hard. This is due to the dramatic difference in skill level. By focusing more on your technique and less on trying to overpower opponents, you’ll become tired much less quickly while sparring.


Fuel Your Body The Right Way

The way that you fuel your body will ultimately determine your energy levels during practice. Eating very little, or even nothing at all, will drastically hinder your ability to perform at optimal level while sparring. Likewise, eating junk food for lunch is also going to cause you to feel tired much more quickly. Here are some foods to consider eating earlier in the day to ensure that you’re energized when it comes time to spar:

  • Bananas
  • Nuts and seeds
  • Carbohydrate-rich foods (baked potatoes, pastas, etc.)
  • Leafy greens
  • Eggs
  • Protein-rich foods (peanut butter on whole grain bread works best)

Trying to spar at optimal level after eating a hamburger would be like trying to take a road trip on a fuel take filled with dirty gas – you wouldn’t be performing at your optimal potential.


Work On Your Cardio Away From the Gym

Do you want to feel less tired while sparring? Start running everyday before or after practice. While this is going to require some effort on your part, it’s a great way to expand your lungs and increase cardiovascular endurance. Remember the golden rule: the harder you push yourself outside the gym, the less tired you’ll be in the gym while sparring.


Parting Thoughts

The primary benefit to increased cardio while sparring is that you’ll be able to more accurately determine your skill level (most grapplers lose because they are tired, not because they are unskilled). You’ll also feel more confident and be able to contend with higher belts.

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