How to prepare for your first BJJ competition

Rubber Brand

Competing in Brazilian jiu-jitsu for the first time is intimidating. Whether you train as a hobby or have competitive ambitions, preparing well makes a big difference in what happens on the mat. Here is the process, step by step.

1. Set your goal

Before signing up, ask yourself what you are looking for: gaining experience, testing your game, or going for a medal. Having a clear goal structures your training and, above all, prevents a poor result from discouraging you.

Define something realistic and measurable, and maintain a learning mindset no matter what happens.

2. Prepare your game

Your strategy should be based on your strengths. In the training sessions leading up to the event, identify the techniques you have mastered best and refine them instead of adding new things.

  • Key techniques: perfect your attacks and escapes.

  • Solid defense: avoid basic mistakes that cost points or positions.

  • Transitions: practice flowing from one position to another quickly.

If you feel stuck, there are concrete ideas in what to do when you feel you aren't improving in BJJ.

3. Simulate competition

Practicing in an environment similar to the tournament greatly reduces the element of surprise on the day. Participate in competition-style training within your academy, do rounds with the time limit of your division, and work on pace management so you don't burn out too early.

4. Adjust your physical condition

Competitive BJJ requires endurance and strength. Combine strength training, cardio, and mobility, and give rest equal importance: overtraining in the weeks leading up to the event is a classic mistake.

5. Know the rules and scoring

Familiarize yourself with the regulations of the federation you are competing in (IBJJF, AJP, or another): prohibited movements, how points and advantages are awarded, and the duration of the match according to your division.

The differences in uniform between federations —which are checked before each match— are detailed in IBJJF vs AJP.

6. Prepare your gear

Have everything ready the night before. Checklist for the day:

  • Approved kimono, or rashguard and shorts if competing in no-gi.

  • Belt corresponding to your rank.

  • Mouthguard.

  • Water and light food.

  • ID and federation credentials.

A practical note about the kimono: if yours shrinks with washing, it may be out of size during inspection. Our kimonos undergo thermal pre-shrinking before sewing for this reason. For no-gi, you have ranked rashguards and grappling shorts.

7. Prepare your mindset

Visualize the matches, use controlled breathing to lower your stress levels, and focus on executing your plan rather than the outcome. Most mistakes in the first tournament come from being too rushed, not from a lack of technique.

8. Nutrition and hydration

Avoid heavy meals on the same day and stay consistently hydrated. If you are competing in a tight weight category, plan weeks in advance and, if the weight cut is significant, consult with a sports nutrition professional.

9. On the day of the competition

Arrive early to acclimate and avoid rushing, do a complete warm-up, and conserve energy: a long time can pass between calls. Do not let yourself cool down completely, but don't exhaust yourself while warming up either.

Conclusion

Your first competition will teach you more than months of training. Regardless of the result, what counts is what you take back to the academy.

If you compete in no-gi, there is a specific guide for no-gi tournaments. And you can try on the gear at our stores in Madrid and Elche.

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