To answer the question of how to get in shape for Brazilian jiu jitsu, we must first look at the requirements of the sport. One of the founding principles of exercise science is the SAID (specific adaptation to imposed demand) principle. For every type of training you do the body has a specific adaptation. For example the adaptation from a sprint is going to be different than that of running a longer distance at a slower pace. The understanding of this principle will shed some light on the best way to prepare the body for Brazilian jiu jitsu.
Physical Requirements of Brazilian Jiu Jitsu
Brazilian jiu jitsu is one of the rare sports that is considered a mixed sport. Meaning, it is neither purely anaerobic nor purely aerobic. A better way to look at it is that BJJ uses the glycogen-lactic acid system and the aerobic system.
Read the full article on Breaking Muscle