Advice for Your First BJJ Competition

Author - Luke Gooding

Your first Brazilian Jiu Jitsu competition can be both a fun and stressful experience. Training hard, of course, is crucial, but there are a number of other things that you can do to ensure your first competition experience is a positive one. Below, I have listed the key pieces of advice we give our first-time competitors.

Don’t Cut Weight

After a few competitions, reducing or cutting weight might be a smart idea, but for your first competition and with a lot of other things to worry about, don’t add making weight to the list. Train to be fit and eat to perform, not to lose or cut weight. Two weeks before the competition, weigh yourself after breakfast and choose a weight class where your weight is at least 1 kilogram below the top. For example, if you weigh 71 kg, compete in the under 73 kg division. This will ensure you are hydrated and energetic on comp day and don’t have the added stress of the scales “weighing” you down.

Warm-up 60 Minutes Prior to Your First Match

You will get an adrenaline dump! The best way to reduce the impact of this is to burn some energy prior to your match. About 60 minutes before your scheduled match, get a good sweat going, and do some form of cardio to open your lungs and get your breathing working. Don’t do too much, 10 minutes tops, and then focus on being loose by pacing and shaking out your limbs. This will burn some adrenaline and get your body working as it’s meant to.

Have a Simple Game Plan

Don’t overcomplicate things with a lengthy game plan, and don’t be one of the “I’ll go with the flow” crowd either. Have a refined and simple game plan to give you direction. At a minimum, have a technique you are strong at for the takedown phase of the match, a position you feel dominant in, and a submission you are confident in, and base your efforts and strategy around these. Many a white belt gold medallist has been crowned after running through their division with a single submission.

Be Clear with Your Coach About What You Need from Them

A good coach will always amend their coaching style to their students. Make sure your coach knows what you want during the match. If you’re not sure, have a talk with them about it and make a clear plan. Do you want detailed technical advice, updates of the time remaining and score, or a verbal kick in the butt to get you moving? Let your coach know.

Beware the “Wedge of Doubt”

Negative thinking will occur. These intrusive negative thoughts ramp up for most of us the closer we get to the match. Be prepared and have three key words or phrases that direct you back to your game plan and physical self – “Grips, Relax, Breathe.” As your match approaches, repeat these internally as you pace and shake out your limbs, all the while visualizing what these cues are in practice and how they will assist you in your match.

Embrace the Chaos

BJJ comps typically have terrible logistics, inconsistent referees, and an amazing knack for coughing up unexpected problems. Expect things to go wrong, unfair calls to be made against you, and your match to be delayed by 2 hours and then suddenly hear your name called to mat 5 for a match that starts in 2 minutes. By having zero expectations about how the day will unfold, you will be able to pivot more easily as changes occur. Accept that this is as much a part of the challenge as a skilled opponent and watch yourself easily adjust when these issues.

If you are thinking of competing for the first time, implementing or at the least considering the above advice is a big step towards increasing your preparedness and in turn your confidence come comp day, and in a game where a few centimetres mean a lot they just might be the thing that makes the difference between a positive or negative first time experience.