Your First BJJ Competition
Everything You Need to Know (And Nobody Tells You)
Your first competition will be nothing like training. It will be faster, more intense, and your opponent will feel stronger than anyone you've rolled with. That's normal. The goal of your first competition isn't to win—it's to experience competition so that every future competition is less foreign. Here's what you actually need to know.
đź“…Preparation Timeline
- •Decide on your A-game (don't add anything new)
- •Train your competition scenarios specifically
- •Start doing harder rounds to simulate competition intensity
- •Register if you haven't already
- •Highest intensity training of your camp
- •Drill your competition techniques daily
- •Practice starting from standing (most competitions start standing)
- •Get used to competition-length rounds
- •Reduce intensity to avoid injury
- •Light drilling and technique review
- •Get extra sleep
- •No trying new techniques
- •Pack your bag, know the venue location
- •Light movement only (yoga, stretching)
- •Eat well, hydrate
- •Pack everything you need
- •Go to bed early
- •Visualize your game plan
🎯The Reality of Competition
Competition adrenaline is a completely different experience. Your heart rate will spike, your mouth will go dry, and techniques you hit in training will feel impossible. This isn't a sign you're not ready—it's what happens to EVERYONE their first time. The only way to get used to competition is to compete. You can't simulate it.
- •Your first match will feel like it lasts 10 seconds (it won't)
- •You will gas faster than in training—this is normal
- •Techniques you drill daily might disappear from your memory
- •Win or lose, you will learn more in one competition than weeks of training
đź“‹Registration and Weigh-Ins
Register early. Most tournaments have weight classes and age divisions. Don't cut weight for your first competition—compete at your natural weight. Weigh-ins are usually the morning of, and most tournaments have a slight allowance (usually 1-2 lbs). Bring your gi if it's a gi tournament—they will check it.
- •Know exactly what weight class you're in and the limits
- •Bring your ID—they will check
- •For gi tournaments, bring your competition gi (tested and approved)
- •Arrive at least 1 hour before your scheduled start time
- •Know the rules of YOUR specific tournament (IBJJF, NAGA, etc. have different rules)
🎒What to Bring
Pack your bag the night before. Having everything ready reduces morning stress.
- •Gi (or no-gi gear), plus backup if possible
- •Belt
- •Flip flops/sandals (for walking around)
- •Athletic tape, nail clippers
- •Water and light snacks (bananas, granola bars)
- •Headphones and music for warmup
- •Phone charger (tournaments are long)
- •Registration confirmation and ID
- •Cash (for food, parking, etc.)
- •Mouthguard (if you want one)
- •Warm layers for between matches
⏰Day-Of Strategy
Arrive early. Find your ring/mat. Watch some matches to get a feel for how the refs are calling things. Start warming up about 30 minutes before your estimated start time—but not too early, as tournaments run on their own schedule.
- •Eat a light breakfast 2-3 hours before competition
- •Warm up until you're sweating, then stay warm
- •Know where your ring/mat is and stay close when it's getting near your time
- •Don't watch your specific division too much—it can psych you out
- •Have your coach or a friend watch the brackets
🤼During Your Match
Have a simple game plan. Don't try anything new. Stick to your two or three best techniques. When the ref says 'combate' or 'fight', MOVE FIRST. Taking initiative matters psychologically and positionally.
- •Breathe. Seriously. You will forget to breathe.
- •Go to your A-game—this is not the time for experiments
- •If you get taken down or swept, don't panic—fight for position
- •Listen to your corner (if you have one)
- •If you don't know the score, assume you're losing and keep working
🤝After Your Match
Win or lose, shake hands with your opponent and thank them. Thank the ref. If you lost, don't disappear—stay for the medal ceremony if you placed. Either way, decompress with your team and start thinking about what you learned.
- •Win or lose, you just did something most people never do
- •Write down what happened while it's fresh
- •Watch your match video if available
- •Thank your coaches and training partners
- •Don't make excuses—learn from the experience
⚠️Common Mistakes to Avoid
Cutting weight for your first competition
Compete at your natural weight. Weight cutting adds stress and can affect your performance. You need energy for your first competition, not weight management.
Trying to learn new techniques before competition
The 2-4 weeks before competition should be about sharpening what you already know, not adding new things. Go to war with the army you have.
Not knowing the rules
Different tournaments have different rules (heel hooks, slams, reaping). Know exactly what is and isn't allowed in YOUR division at YOUR tournament.
Training too hard the week before
Many competitors peak too early or get injured in the final week. Reduce intensity and volume the last 5-7 days.
Not warming up properly
You need to be physically ready when your match starts. A proper warmup means elevated heart rate and sweating, not just stretching.
Overthinking during the match
Competition is not the time for strategy discussions in your head. Trust your training. React, don't think.
đź’ˇMental Tips
- ✦The nerves don't go away—you just get better at performing through them
- ✦Your opponent is just as nervous as you
- ✦Focus on what you can control: your effort, your technique, your breathing
- ✦Win or lose, you'll be a different grappler after competing
- ✦One competition doesn't define your jiu-jitsu
- ✦Compete to learn, not just to win—especially early in your journey
- ✦The worst case scenario is losing—and losses teach more than wins
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