There's a very wrong conception about conditioning to improve your jiu jitsu.
Always keeping in mind that the best way to be better at it it's drilling and sparring, there is a bad and good way to approach conditioning.
Just random exercising, lifting or cardio doesn't mean that you're doing the right thing. There are specific conditioning for specific sports.
Brazilian Jiu Jitsu can be cataloged as a mixed sport, which means that it's a mix between aerobic and anaerobic exercise. This means that the way our body needs to produce energy during our fights is obtained in two different ways:
According to the specialist in Exercise Science Samuel Spiegelman there are few factors to take into account:
Each circuit needs to resemble a round of rolling
-Duration: the rounds should last as much as the duration of your hypothetical fight (me, white belt, 5 mins)
-Repetitions: from 3-4 for competition prep. ; 2-3 for not competing prep.
-Times per week: 2-3 times per week for competition prep. diminishing heavy lifting and raising specific prep from 4 weeks to the competition;
1-2 times per week for not competition prep.