In this guide, we’ll break down how to train for your first BJJ tournament, including tips on competition strategy, weight cutting, common mistakes, and mental preparation. By the end, you’ll feel ready to step on the mats with confidence.
How to Train for a BJJ Tournament
1. Focus on Sparring and Strategy
Rolling in class is great, but competition-style sparring is different. You’ll need to:
Train with purpose – Instead of just going with the flow, work on positional control, takedown defense, and high-percentage submissions.
Push the pace – BJJ matches are fast and intense. Get used to rolling hard with time limits in mind.
Develop your A-game – You don’t need a hundred techniques. Stick to a solid game plan that suits your style and strengths.
Know the rules – Every competition (IBJJF, ADCC, NAGA) has different rules. Know what’s legal, how points work, and how to avoid DQs.
2. Cutting Weight for BJJ—The Safe Way
If you're competing in a specific weight class, don’t wait until the last minute to cut weight. Here’s how to do it without wrecking your performance:
Eat clean weeks before – Stick to whole foods, lean protein, and complex carbs. No junk food binges!
Hydrate properly – A lot of people try to cut water weight too early and end up drained. Drink plenty of water throughout your prep.
Weigh yourself daily – Keep track of your weight to avoid last-minute panic. Aim to be close to your weight class before the final days.
Avoid extreme dehydration – If your competition has same-day weigh-ins, don’t do a drastic cut. You won’t have time to rehydrate and might gas out mid-match.
3. Common Mistakes First-Time BJJ Competitors Make
Even seasoned grapplers make mistakes, but as a first-time competitor, here are some pitfalls to avoid:
Skipping the warm-up – Don’t go in cold! A good warm-up will get your heart rate up, loosen your muscles, and calm your nerves.
Ignoring the scoreboard – Even if you love going for submissions, remember that points matter. Losing by 2 points when time runs out is frustrating!
Panicking under pressure – Competing feels different than rolling in class. Slow your breathing, stay calm, and trust your training.
Overtraining before the event – Taper down the week before the tournament. Drilling and strategy should replace intense sparring to avoid injuries.
4. How Fight Training Helps You Handle Competition Pressure
BJJ tournaments aren’t just about technique—they’re about handling adrenaline, nerves, and mental pressure. Here’s how to train like a fighter:
Simulate competition rounds – Train with intensity, time limits, and a coach yelling instructions. The more pressure you experience in training, the easier it’ll feel on competition day.
Mental prep matters – Visualize yourself competing. Picture your game plan, your movements, and how you’ll handle tough positions.
Control your breathing – If you burn out early, it’s probably because you’re tense. Practice deep breathing before and during matches to stay relaxed and conserve energy.
Final Thoughts: Just Go for It!
Your first BJJ competition isn’t about winning or losing—it’s about getting experience and testing yourself. Step on the mats, trust your training, and have fun. Win or learn, every match makes you better.
Now, go out there and compete like a beast! Contact us for personal training or questions to help you on your first competition.
