Technique, Cardio, and Strength

In both wrestling and jiu jitsu, success is built on a combination of physical and mental skills. While it’s tempting to focus on being the strongest or the most explosive, the real path to dominance on the mat comes down to three key elements: technique, cardio, and strength. These elements form a clear hierarchy, each one supporting the next, and together they determine your effectiveness as a grappler. Let’s break it down.

Technique: The Foundation of Success

Technique is the most important factor in wrestling and jiu jitsu. It’s the knowledge and ability to execute the movements that get you the win, whether that’s a takedown, a pin, or a submission. But technique isn’t something you can just learn once. You need to drill, drill, and drill again. Through repetition, your body builds muscle memory, allowing you to perform movements fluidly under pressure.

When two athletes face off, the one with superior technique is often in control. It allows you to stay one step ahead, reacting faster and more effectively. Without it, you can have all the strength and cardio in the world, but if your movements are sloppy, your opponent will find a way to take advantage.

Cardio: The Engine That Fuels Technique

Cardio, or endurance, is what keeps you going in a long, grueling match. In wrestling and jiu jitsu, having the stamina to continue performing techniques at a high level is key. Your cardio directly affects how long you can fight with intensity, if you’re winded halfway through, even the best technique will start to break down.

A big advantage of cardio is how it supports improving your technique. When you’re well-conditioned, you can drill for longer periods of time and maintain the quality of your reps. This not only improves your endurance for matches but allows you to keep sharpening your technique without sacrificing form.

Strength: Tipping The Scale

Strength is the final piece of the puzzle. It’s important, but without technique and cardio, it won’t take you far. However, when two athletes are evenly matched in both technique and stamina, strength can make the difference. Strength allows you to explode through takedowns, resist submissions, and power your way out of tight situations.

Think of strength as the X-factor, especially explosive strength can turn the tide when everything else is equal. Remember, it’s third in the hierarchy for a reason. Strength without technique and cardio will only get you so far, and in many cases, if poorly applied it can lead to burnout and exhaustion. No fuel, no technique.

Strength needs to be applied with purpose and precision. A former MMA coach of mine used to compare strength to that of a boa constrictor, a snake native to Central and South America known for its method of subduing prey. The boa doesn’t rely on a sudden burst of force, but rather, it waits for the right moment. As the prey exhales, the snake tightens its coils, restricting lung capacity. With each exhale, the snake squeezes a little more, making each following inhale smaller until there’s no air left. This perfectly illustrates how strength in wrestling or jiu jitsu is as much about timing as it is about raw power. Just like the boa, you need to know when to apply your strength.

Become a Complete Grappler

To become a dominant wrestler or jiu jitsu practitioner, it’s important to understand the hierarchy of technique, cardio, and strength. Start with mastering technique through repetition, build your cardio to sustain your performance, and then add strength to give you an edge when you need it.

At Forge Wrestling & Jiu Jitsu, we train our athletes to be complete grapplers by focusing on all three of these areas. If you’re ready to take your game to the next level, come down for a free trial at Forge, located at 310 Main St, Holbrook, NY. Whether you’re a beginner or an experienced grappler, we’ll help you build the skills you need to succeed.