Lots of HIIT training, MMA training, Cross Training and of course more rolling on the mat. Good luck!
Coach John Kane CPT
There really is no “best” type. When it comes to competitive sports like martial arts, well balanced cross training is wise. As to specifics for jiu jitsu, you would wise to take each movement that you are able to use and break it down into the muscle actions necessary. Then find alternative ways to train those muscles outside of your jiu jitsu practice. Don’t forget that recovery is very important between exercise sessions.
Try the following, and they should be done consecutively:
Rest and repeat.
The goal of this is not only power and strength, but it should also keep your heart rate up. Rest between exercises as needed. As you progress, reduce the amount of time you rest between exercises. Feel free to Play around with them and add to them if need be.
Hope you find this helpful!
Both aerobic and anaerobic training should be included.
For cardio training, running hills is very good for cardio endurance.
Weight training for jiu-jitsu is also very important and the primary goal here would be to develop muscular endurance by doing complexes or circuits using the same weight for many different exercises back to back.
In martial arts we usually incorporate the basic exercises for each body part, for example pull-ups for the back, curls for the biceps, military presses for the shoulders and squats for the legs. Squats are particularly important because they strengthen your legs which are responsible for maintaining your base.