How Do I Prepare for My First BJJ Competition?

The Short Answer

Start preparing 6-8 weeks out, know the rules of your tournament, drill your A-game extensively, cut weight safely (if needed), have a game plan, and remember that your first competition is about gaining experience, not winning gold.

Deciding to Compete

Are You Ready?

There's no perfect time. If you can roll with resistance and know some basic techniques, you're ready enough for your first tournament. Competitors at all levels were nervous beginners once.

Pick the Right Tournament

For your first one, consider:

• Local events (less travel stress)
• Tournaments with beginner divisions
• Events your teammates are attending

Physical Preparation (6-8 Weeks Out)

Training Adjustments

• Increase your rolling intensity
• Simulate tournament pace and time limits
• Drill your best 2-3 sweeps, passes, and submissions repeatedly
• Work on your gas tank - conditioning matters

Competition-Specific Training

• Practice starting from standing
• Train with the clock running
• Do "shark tank" rounds (fresh opponents, you stay in)
• Roll with people who don't usually roll with you

Weight Management

If you're cutting weight:

• Start early (not the week of)
• Aim for a sustainable cut (not extreme dehydration)
• Do a test cut weeks before

Your Game Plan

Keep It Simple

Pick your best positions and techniques. This is not the time to try new things:

• One reliable guard pull or takedown
• One or two sweeps from your best guard
• One or two passes you hit consistently
• One or two submissions you trust

Have a Plan B

What if they pass your guard? What if your takedown fails? Know your responses.

Drill the Plan

Spend time each training session running through your planned sequences. Make them automatic.

The Rules

Know Before You Go

• Point system (guard pull, takedown, sweep, pass, mount, back = different points)
• Advantages and how they work
• Illegal techniques for your belt level (heel hooks, slicers, etc.)
• Match length

Register Correctly

• Check weight categories
• Know weigh-in time and rules (gi on? gi off?)
• Understand bracket structure

The Week Before

Taper Training

Reduce intensity. Light drilling and flow rolling. You want to be fresh, not beat up.

Finalize Logistics

• Know where you need to be and when
• Pack your bag early (gi, belt, tape, snacks, water, ID)
• Get enough sleep

Mental Prep

Visualize your matches. See yourself executing your game plan. Stay calm and confident.

Competition Day

Arrive Early

Give yourself time to check in, weigh in, warm up, and find your mat.

Warm Up Properly

Don't sit around cold. Light drilling, movement, get your heart rate up before you're called.

Stay Off Your Feet

When not warming up, conserve energy. Don't pace nervously for hours.

Eat Smart

Light, familiar foods. Nothing new or heavy.

During the Match

Stay Calm

Adrenaline will hit hard. Breathe. Execute your plan.

Move First

Don't freeze. Grip up, initiate, make them react to you.

Don't Give Up Position

Points matter. Don't abandon position for low-percentage attacks.

Fight Until the End

Matches can change in the last seconds. Never give up.

After the Match

Win or Lose, Learn

Whether you got gold or got tapped in 30 seconds, analyze what happened. What worked? What didn't?

Thank Your Opponent

Handshake, bow - show respect.

Don't Be Too Hard on Yourself

Your first competition is a learning experience. Progress isn't linear.

Managing Expectations

Your goal for competition #1 should be:

1. Show up and compete
2. Execute at least part of your game plan
3. Gain experience for next time

Winning is a bonus. The real win is putting yourself out there.