BJJ Competition Prep Checklist — Everything to Do Before Fight Day

Great competition performance starts days before the tournament. This checklist covers everything from registration through warm-up so you can focus on competing, not scrambling.

2–4 Weeks Before: Base Preparation

✅ Register for the tournament and confirm division/weight class. ✅ Check gi legality (color, patches, fit). ✅ Drill your A-game techniques 3x/week. ✅ Spar at competition intensity 2x/week. ✅ Finalize weight cutting strategy if needed. ✅ Rest and recovery priority — reduce volume last week.

Week Before: Taper & Logistics

✅ Confirm tournament address, start time, and brackets. ✅ Pack gi, belt, rash guard, flip-flops, water, food. ✅ Reduce training volume (50%), maintain intensity. ✅ Sleep 8+ hours every night. ✅ Begin mild sodium reduction (not extreme cut). ✅ Review video of techniques you'll use.

Day Before: Final Prep

✅ Final light drill session (30 min max, no live rolling). ✅ Eat a normal, carb-rich meal. ✅ Hydrate well throughout the day. ✅ Lay out all competition gear. ✅ Set two alarms. ✅ Sleep early (7–8 hours). ✅ Visualize your game plan for 10 minutes before sleep.

Day Of: Tournament Day

✅ Eat 2–3 hours before first match (200–300g carbs). ✅ Arrive 45–60 min early for check-in and weigh-in. ✅ Warm up 20–30 min before match (joint circles, shrimping, pummeling). ✅ Stay warm between matches (jacket, keep moving). ✅ Mental reset after each match, win or lose.

Post-Tournament Recovery

✅ Rehydrate immediately after weigh-in. ✅ Eat a real meal within 2 hours of last match. ✅ Ice/compress any impacts. ✅ Sleep 9+ hours next two nights. ✅ Review performance notes within 48 hours.

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