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Basic Cardio | Conditioning Addon

BJJ Strong

Combat Sports, Jiu Jitsu, Wrestling

Coach

Kieren Lefevre

Basic Cardio is a conditioning add-on that builds the aerobic base grapplers run on — steady Zone 2 work that grows your gas tank without beating up your legs or your recovery.

Run it alongside any BJJ Strong program or on its own. Delivered through TrainHeroic with a demo on every piece.

$19

Get Basic Cardio | Conditioning Addon

Build your aerobic base

Steady Zone 2 work grows the aerobic engine that everything else runs on — so you recover faster between exchanges and still have gas in the last round.

An engine that keeps growing

A simple, progressive build — each week nudges your aerobic capacity up so your conditioning keeps climbing instead of plateauing at “good enough.”

Pairs with any program

Low-impact and low-fatigue, so it runs alongside any BJJ Strong program — or on its own. A few short sessions a week, without stealing from your strength work or your mat time.

Programmed by a competing coach

Built by a coach who competes — conditioning structured for grapplers, not generic cardio. Simple to follow, easy to fit around your week, and built to translate to the mats.

Features

Programming 3 days per week

Steady-state Zone 2 conditioning that builds your aerobic base — a few short sessions a week, with a demo on every piece.

Delivered through TrainHeroic

Run it from your phone — log sets, track loads and PRs, and hit built-in rest timers in the gym.

Equipment

Required

Bike, Rower or Treadmill // Open Space to Run

Recommended

Heart-Rate Monitor // Skipping Rope

Sample Week

Week 1 of 18-week program

Monday

Phase 1 | Session 1 | VO2 Max Training

Rowing

1 x 5:00

Rowing

5 x 250

Wednesday

MetCon 3

Burpees.

3 x 10

Kettlebell Swings.

3 x 20 @ 52.91 kg

Double Under

3 x 30

Rest

3 x 2:00

Coach

More from BJJ Strong

Kieren Lefevre

Basic Cardio is a conditioning add-on that builds the aerobic base grapplers run on — steady Zone 2 work that grows your gas tank without beating up your legs or your recovery. Run it alongside any BJJ Strong program or on its own. Delivered through TrainHeroic with a demo on every piece.

Build your gas tank.

One payment, lifetime access, delivered to your phone through TrainHeroic. Build the aerobic base that keeps you recovering between exchanges and sharp in the last round. Runs alongside any program or on its own.

Get Basic Cardio | Conditioning Addon

FAQs

Who is Basic Cardio for?

Any grappler who gasses out before the round does — all levels. It's the entry-level conditioning add-on, ideal alongside a strength program or on its own.

How often do I train it?

A few short, low-impact sessions a week. It's a conditioning add-on, so it slots around your strength work and mat time rather than replacing them.

Can I run this while training jiu-jitsu?

Yes — that's the point. It's low-fatigue Zone 2 work that pairs with any BJJ Strong program or runs on its own, without stealing from your strength or mat sessions.

What equipment do I need?

Just a way to move steadily — a bike, rower or treadmill, or open space to run or skip. That's it.

Is it beginner friendly?

Yes — it's the most approachable conditioning we offer, built to build a base from wherever you're starting. For a harder engine, step up to Max Gas Tank.

What happens after I buy?

You get instant access in the TrainHeroic app. Follow each session and watch a demo of every piece from your phone.