Competing in your first Brazilian Jiu Jitsu tournament is exciting — and a little scary. With the right plan, you’ll feel calm and ready. Below are practical steps to help you prepare.
Look for local events on sites that list grappling competitions. Smoothcomp and Grappling Industries post upcoming shows across the world, and the IBJJF runs many big events with clear rules. Use those sites to find dates, divisions, and registration details. (references: Smoothcomp, grapplingindustries.com, grapplearts.com).
Jiu Jitsu World League is one organization I particularly like. They generally run on time, have clear start times, tell you what mat you're on early, and have good competitor turn out. They also allow coaches mat-side which I love as a coach. By contrast, IBJJF doesn't allow coaches mat-side for standard matches.
Choose the division that matches your belt, age, and weight. Read the event rules so you know if it’s gi or no-gi, how they handle brackets, and how many matches you might have. Many tournaments use single-elimination brackets; others offer double-elimination or pools. Knowing the format helps you plan energy and recovery. (references: martialmatch.com, grapplearts.com)
It is worth noting you can generally move up in weight classes (most commonly when there's no one else in your division). If you're 31 years or older, you can enter in the Master's Division. Adults are 18+ but tournament organizers understand that a 47 year old blue belt and a 22 year old blue belt may not be created equally, so they allow older competitors to have a more level playing field via the Master's Division. However, even if you qualify for the Master's Division, you can still compete in the Adult Division should you so choose!
Set 2–3 clear goals for the month before the event — for example: “nail two takedowns,” or “improve guard retention.” Drill those moves often, and do live rounds that start in the same positions you expect in matches. Lachlan Giles says focused drilling and breaking down footage helped him prepare for big events. (reference: Bjj Eastern Europe)
It's also really important to train for the specific event. If you're competing in the gi, all your rounds and training should be in the gi. This includes knowing and understanding the ruleset and time of the rounds (black belt rounds are often longer than white belt, for example). It would be really frustrating to get disqualified from a tournament because you used an illegal technique (yes, different tournaments and different skill divisions allow for different submissions). Your training should mimic the event itself. Can you slam? ADCC says yes, but IBJJF says no. Don't incorporate the threat of a slam (don't slam your partner in training!) if you're planning to compete in the IBJJF open (that's a fast way to get DQ'd).
On match day, warm-ups should raise your heart rate, loosen joints, and wake up the techniques you’ll use. Start with light cardio (jog or jump rope), then dynamic stretches (leg swings, shoulder circles). Finish with short technical reps — the grips, sweeps, or submissions you’ll use. Keep it short and calm; don’t gas yourself out before the match.
For me the goal is to break a light sweat. You want to get that nervous, cold sweat out before you start. Learning how to warm up is a skill and it may be a little trial and error before you find the perfect routine.
If you plan to cut weight, do it safely. Some top competitors use controlled approaches to carbs and fluids before a match — but these methods are advanced and individual. For example, Nicky Rodriguez has talked about carb timing in the days before competition, but he also notes everyone’s body and plan is different. If you’ll cut weight, work with a coach or nutritionist and avoid extreme dehydration. (references: BJJ Fanatics, Bjj Eastern Europe)
On the day: eat small, easy-to-digest foods you know from training. Bring snacks (bananas, rice cakes, protein) and stay hydrated. Test your meal plan during practice days so nothing surprises you on match day.
Expect a long day. Events have registration, weigh-ins, warm-ups, and many divisions running. Bring:
Follow the event staff and referees. If you’re unsure about rules, ask a coach or table staff before your match. IBJJF and other orgs publish rules — read them ahead of time. (reference: grapplearts.com)
John Danaher reminds athletes that confidence comes from skills you have built, not from self-talk alone: “Confidence doesn’t come from words, it comes from accumulated skills.” Build that confidence by training concrete skills and re-running them under pressure. (reference: Bjj Eastern Europe)
Remember, we don't rise to the occasion, we sink to the level of our training (something I say in my classes a lot).
Before a match, use simple breathing and a short visualization: see the start, one strong sequence, and a calm finish. Keep your game plan simple — a few techniques you’ve drilled well. If you have a well thought out game plan that you practiced and optimized, there's no reason you shouldn't walk on the mat confident and ready to win!
Losing stings, and that’s normal. Use losses as data, not judgment. Ask: what went wrong technically? Was it conditioning, timing, or a rule misunderstanding? Lachlan Giles and other top athletes study what failed and make targeted fixes. Allow yourself a moment to be disappointed, then set one small practice goal to start improving. (reference: Bjj Eastern Europe)
If your event allows it, record your matches or ask a friend to film. Review footage with your coach and note:
Watching your footage turns emotion into learning. Gordon Ryan and many elite competitors discuss the value of reviewing performance to refine details and strategy. (link: YouTube)
I competed at the black belt division and was winning. Then, I made a silly mistake that cost me the fight - I deviated from my game plan. The plan was to take my opponent down (did that) but I saw an opportunity to attack a toe-hold from their half-guard. I'm not a great leg locker, my plan was to work towards the back, but the allure of a quick finish distracted me from my plan. I went for it, they defended, and when we went out of bounds, we were forced to start standing again. The problem was, now my opponent knew my takedown strategy and was better equipped to defend it. I failed an attempt, ended up in my guard, which they were able to pass and thus winning them the match.
I tell this personal story of loss for two reasons:
Going into your first tournament can be stressful and you want to make sure you don't forget anything - that's why we created this FREE competition checklist.
