BJJ Tournament Preparation: The Complete Pre-Competition Guide
BJJBJJ App Team·⏱️ 2 min read·🔄 Mar 31, 2026
☰Contents
Complete BJJ tournament prep: training taper, weight management, mental readiness, gear checklist, and day-of strategy.
Contents
The 4-Week Tournament Prep Timeline
| Week | Focus | Training Intensity |
|---|---|---|
| Week 4 (out) | Base fitness, technique sharpening | High — full volume |
| Week 3 | Competition-specific drilling | High — live rounds |
| Week 2 | Taper begins, rest increases | Moderate — reduce volume |
| Week 1 | Light technical work, mental prep | Low — stay sharp, stay fresh |
Training Taper Strategy
The biggest mistake competitors make is training too hard the week before a tournament. Fitness built over months doesn't disappear in a week — but accumulated fatigue does. Reduce volume by 40-50% in the final week while maintaining intensity of the rounds you do have.
Game Plan Development
- Identify your A-game: 2-3 high-percentage techniques you can hit from any position
- Entry sequences: How you get to your favorite positions from standing and guard
- Counters: What you do when your A-game is shut down
- Stalling prevention: Know the point system — never let yourself go down on points
💡 Competition mindset: Focus on executing your game plan, not on winning. Outcomes follow process.
Day-of Tournament Checklist
- Gi (washed, passes weight requirements)
- Belt (your current rank)
- Rash guard and shorts (under gi)
- Extra gi in case of disqualification
- Food and water for between matches
- Foam roller / resistance bands for warm-up
- ID and registration confirmation
Frequently Asked Questions
How early should I arrive at a BJJ tournament?
Arrive at least 90 minutes before your division is scheduled. You need time to check in, weigh in, warm up, and mentally prepare. Many tournaments run early — being rushed is the worst way to compete.
Should I drill or spar the day before a competition?
Light drilling only — no hard sparring the day before. You want to stay sharp and loose without accumulating any fatigue or injury risk. A 20-30 minute technical session is ideal.
How do I handle nerves before competing?
Pre-competition nerves are normal and actually helpful — they sharpen focus. Deep breathing, visualization of your game plan, and reminding yourself you have trained for this moment are proven techniques.