Jiu Jitsu cardio & Competition prep, what do you do personally?

[Martin.Harris]

For Strength Training I like the stronglifts 2 day 5x5 program for Strength training, you can also do 3 day if your body/schedule can handle it

Quick Summary:
Day 1
Squats 5x5
Bench 5x5
Barbell Row 5x5

Day 2
Squats 5x5
Overhead Press 5x5
Dealift 1x5

I've looked at many different programs and they all agree on at least variations of the exercises above. Eric Wong also recommends reaching the following strength goals before adding in Power lifts such as Snatch, Clean and Jerk, etc.:
Relative Strength Goals for MMA
Deadlift: 2-2.5 x bodyweight
Back Squat: 1.75-2 x bodyweight
Bench Press: 1.25-1.5 x bodyweight
Chinups/Pullups: 15 reps from dead hang

As far as cardio i've seen the following recommendations consistantly used to determine what type of cardio training to do:
Time available for cardio training
How well you recover from cardio training
Intensity of your Jiu Jitsu training (I believe intense rolling for 45-60 minutes is excellent cardio training and if I recall correctly Marcelo stated that he uses this method)

[ScottRay]

Plenty of whiskey and marijuana! Be sure you eat cake every day! Works for me! LoL!! Im joking about the whiskey and cake

The real answer is jiujitsu! Rolling sessions can be tailored to be your workout. An experienced grappler can keep it technical and clean and still exhaust themselves. Experienced grappler will have many speeds he can roll at, and still be clean. With that said, I think resistance training (lifting weights) is very important , especially for females. Lift a full-body, complete, balanced session. (Stick to safe lifts).

[Bob Jodoin]

I can help you (or anyone else) but it is too much to post and would require a dialogue. I'm a strength and conditioning coach.
If interested, just let me know. I'm not selling anything. My stuff falls under the same deal as a hotbox.
It is like JJ. The answer to "how can I improve?" can be to simply to drill more or it can fill volumes of books and videos. It depends on which answer works for you. I saw that someone posted 531. Wendler's stuff is top shelf.

[Louis Ho]

I never do anything to prepare for competition. My lower back is so bad that I'm lucky if I'm able to roll. When I can roll, I push myself...so I can maintain some level of cardio and strength. In the end of the day, you gotta have game and you have to have the mindset to perform at your best under pressure. I always win my 1st match and 2nd match. If I have to do a 3rd match or more, then my lack of physical preparation starts to get to me.

[Kyle Spalla]

I never do anything to prepare for competition. My lower back is so bad that I'm lucky if I'm able to roll. When I can roll, I push myself...so I can maintain some level of cardio and strength. In the end of the day, you gotta have game and you have to have the mindset to perform at your best under pressure. I always win my 1st match and 2nd match. If I have to do a 3rd match or more, then my lack of physical preparation starts to get to me.

I am sure even running on tank of pure bad assness can even be exhausting after awhile.

[Tori Applegate]

I never do anything to prepare for competition. My lower back is so bad that I'm lucky if I'm able to roll. When I can roll, I push myself...so I can maintain some level of cardio and strength. In the end of the day, you gotta have game and you have to have the mindset to perform at your best under pressure. I always win my 1st match and 2nd match. If I have to do a 3rd match or more, then my lack of physical preparation starts to get to me.

The mind thing has gotten a lot better, and between this training camp coming up and having a team to go to the top with, my mind is only getting stronger. But I don't want to be that housewife Jiu Jitsu player..I want to be an athletic, conditioned, and technical Jiu Jitsu fighter. Not worried about looks or fat loss. I'm looking to be the best..

You seem to do pretty awesome Louis! Yea, I'm trying to get ready for multiple matches, so I am a little worried about the physical preparation. I usually never have more than two matches. One time I did three, but 2014 is going to be different. There are guys in our gym that will do 6 to win, I need to be prepared for at least 3+ just in case.

[John Mejia]

When You're rolling, roll hard straight through all the rounds, no breaks... or a short 15 second break for you to walk over to your other partners. Other than that, eating right, sleeping right, and hydration are all key along with crispy technique and a warrior spirit

[Amber Kamischke]

We do 6 minutes on and 1 minute off for rounds. I have been getting 4-7 in a row depending on the night and how many are at the gym, but previously would be lucky to get 1-2 rolls. I told the boys to call me out to roll and to push me harder. Most can out muscle me but fighting that is great for my endurance. Then on the one person smaller than me in the gym, I can try new techniques. Make sure you let everyone at the gym know of your goals, whatever they may be. Since I did that, I've been getting better and harder rolls which is the best thing you can do to improve your jiu jitsu.

[Joe Yunker]

I agree with Eddies plan. This is what I'm trying to do in general and then plan on turning up the intensity closer to competition. I try to train my SC with movements I don't get in jiu jitsu. This helps prevent injuries and actually helps with your jiu jitsu as well. Of course squatting and dead lifting variations, over head pressing, vertical pressing(dips). Work on movements that you have limited ranges of motion. I usually try to make that part of my warm up.

[Drew Ash]

Up intensity in training, switch to edibles only, battle ropes, biking, no sugar, diet to get to weight, visualize myself winning. Its had pretty ok results so far.
Bas Ruttens big book of combat audio tapes will also kick your ass with no risk of injury.
"Defense" (hoping someone else has used these)
Also, if you dont lift now.. dont start at the beginning of your training for a tourney. Start tomorrow and then you can make it more cardio based/circuit oriented in the weeks before.