Competition Prep for BJJ
Your complete guide to tournament success—from training strategy to competition day execution
Compete With Confidence
Stepping onto the mat for your first competition is both exhilarating and nerve-wracking. But here’s what separates the competitors who dominate from those who gas out and get caught: preparation. A lot of it.
The good news? Proper tournament preparation doesn’t require you to be a genetic freak or train like you’re trying to make the UFC. It requires a strategic approach: the right training focus, mental preparation, smart nutrition, and a solid game plan.
This guide walks you through everything you need to know to prepare for your tournament—whether it’s your first local competition or you’re chasing medals at IBJJF Worlds.
Reality Check: Most competitors leave their best performance on the practice track. Don’t be that person. Tournament preparation is different from regular training. You need strategy, not just volume.
Competition Prep Timeline: 12 Weeks Out
Follow this timeline to peak at exactly the right time:
Weeks 1-4: Build Your Foundation
Focus: Develop your core game and identify your strengths and weaknesses.
- Train 4-5 times per week with mixed intensity
- Spend 60% of time on your best positions and submissions
- Start filming your rolls to analyze your game
- Establish your baseline fitness level
- Dial in your weight class (no extreme cutting needed yet)
Weeks 5-8: Refine & Sharpen
Focus: Eliminate weaknesses and build a competition gameplan.
- Train 4-5 times per week with progressive intensity increase
- Start drilling tournament-specific scenarios (standing start, time limits)
- Simulate matches with teammates competing at same event
- Work specifically on 3-5 core techniques you’ll use
- Build your escape defense in critical positions
- Increase conditioning work (circuits, sprints, metabolic conditioning)
Weeks 9-11: Taper & Peak
Focus: Rest while maintaining sharpness. Avoid injuries at all costs.
- Reduce training frequency to 3-4 times per week
- Reduce training volume by 30-40%
- Keep intensity HIGH on specific techniques
- Focus on recovery: sleep 8+ hours, stretch daily, foam roll
- Final weight cut (if needed) starts in Week 11
- Avoid rolling with aggressive training partners
Week 12: Competition Week
Focus: Stay fresh and mentally ready.
- Light technical drilling only (30-45 minutes)
- Complete weight cut if applicable
- Finalize your game plan with your coach
- Get extra sleep
- Visualize your matches
- Manage anxiety and stay positive
5 Core Pillars of Competition Training
1. Position Control (40% of Training)
Don’t chase submissions. Don’t look flashy. Win by controlling positions. Most competitors lose because they give up dominant positions trying to finish submissions too early.
- Spend 70% of this time on your strongest positions
- Drill escapes from worst positions 30% of the time
- Practice holding position under pressure (top player tries to escape, you maintain control)
- Learn how to advance position (e.g., mount → side control → knee on belly → mount again)
2. Your Core Submissions (30% of Training)
Master 3-5 submissions deeply rather than learning every submission you can find.
- From Guard: Triangle, Armbar, Sweep (scissor or pendulum)
- From Mount: Armbar, Chest Compressions
- From Back: Rear Naked Choke (your most dangerous submission)
- Drill each submission 20+ times per week until it’s automatic
- Practice finishing from different angles and with different pressure
3. Defense & Escapes (20% of Training)
A strong defense is your best offense. Know how to escape every position and you’ll never panic.
- Master escapes from: side control, mount, back control, guard pass
- Practice escape under pressure (top player adds weight and transitions quickly)
- Drill choke defense and submission escapes
- Build confidence by escaping multiple times without getting caught
4. Takedowns (5% of Training)
Most of your matches start on feet. A good takedown sets the tone.
- Practice 2-3 reliable takedowns (ankle pick, single leg, double leg)
- Work footwork and base disruption
- Drill falling safely when your takedown gets stuffed
5. Conditioning (5% of Training)
Tournament matches are short but intense. You need anaerobic power.
- HIIT Circuits: 40 seconds work / 20 seconds rest × 8-10 rounds
- Sprint Intervals: 30 second sprints with 90 second recovery
- Metabolic Conditioning: Burpees, mountain climbers, jump squats
- Do conditioning 1-2 times per week in addition to BJJ training
Your Game Plan: Know Before You Go
Don’t show up to a tournament hoping to figure things out. Have a plan.
Game Plan A
Your primary strategy. What position do you want to establish immediately? How will you control the pace?
Game Plan B
Backup plan if your opponent neutralizes Game Plan A. What’s your pivot?
Key Positions
Identify your best 2-3 positions. If you’re stuck in a neutral position, get to one of these.
Finishing Submissions
Know your 3 highest-percentage submissions from your key positions. Set them up and finish them.
Pace Control
Will you pressure early or wear them down? Who dictates rhythm—you or them?
Mindset Trigger
When you’re losing or panicking, what’s your mental reset? (e.g., “Stay calm, execute the plan”)
Smart Nutrition & Hydration Strategy
Regular Training Phase (Weeks 1-8)
Eat to fuel performance, not for aesthetics:
🥩 Protein
0.8-1g per lb body weight daily. Focus on lean meats, fish, eggs.
🌾 Carbs
2-3g per lb body weight on training days. Fuel your grappling.
🥑 Fats
0.3-0.4g per lb body weight. Support hormones and recovery.
💧 Hydration
Drink half your body weight in ounces of water daily minimum.
⏰ Timing
Eat a balanced meal 2-3 hours before training. Light snack 30 min before.
🔄 Recovery
Post-training: protein + carbs within 30 minutes to restore glycogen.
Weight Cutting Phase (Week 11-12)
If you need to cut weight, do it right:
- Start Early: Begin 2-3 weeks before weigh-in, not days before
- Caloric Deficit: 500 cal/day deficit (NOT extreme starvation)
- Reduce Carbs & Salt: Final 3-5 days, drop sodium and simple carbs
- Increase Water Intake: Drink 1+ gallon daily 3-5 days before
- Sauna Sessions: 15-20 minutes at 170-180°F (final week only)
- Light Activity: Walking or easy drills to sweat, avoid hard training
- Weight Your Gi: Remember your gi is 3-5lbs—factor this in
- Safe Limit: Never cut more than 10-15% of body weight (consult coach)
Pro Tip: Rehydrate AFTER weigh-in, not before. You weigh in moments before you compete, so you need to be at fighting weight when you step on the mat. Cutting severe water weight then trying to rehydrate = disaster.
Mental Preparation: The Champion’s Edge
Visualization Protocol
Spend 10 minutes daily (especially the week before) visualizing your tournament:
- See yourself walking into the venue feeling confident
- Visualize your warm-up and technique review
- Picture your match: the referee’s whistle, executing your takedown, controlling position
- Visualize getting caught and calmly escaping
- See yourself raising your hand in victory (or learning from defeat)
Breathing for Calm
When adrenaline spikes, breathing becomes shallow. Practice box breathing:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat 5-10 times when anxiety hits
Reframe Your Narrative
- ❌ “I’m so nervous” → ✅ “I’m excited and ready”
- ❌ “What if I lose?” → ✅ “I’m here to learn and compete”
- ❌ “Everyone is better than me” → ✅ “I’ve trained hard for this”
Competition Day Checklist
Week Before
Day Of
Post-Tournament: Learn & Improve
Immediately After (While Fresh)
- Mentally note what worked and what didn’t
- Thank your opponent and referee
- Film or record key moments if possible
Within 48 Hours
- Watch your match footage with your coach
- Identify 2-3 things you did well (celebrate these)
- Identify 2-3 things to improve for next time
- Don’t obsess over the loss—analyze the lesson
Within 1 Week
- Return to normal training with renewed focus
- Drill the positions/submissions where you struggled
- Share your experience with teammates
- Start preparing for your next tournament (if applicable)
Real Talk: Your first tournament won’t be perfect. You might gas out. You might make technique mistakes. You might get submitted. That’s okay. Every single competitor on Earth has been there. What separates champions from quitters is what they do after: Do they analyze and improve, or do they give up?
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