Preparing for a BJJ competition – The ultimate guide from rules to resources

Introduction

Competing in a Brazilian Jiu Jitsu tournament can be a truly exhilarating and a reward for months and years of preparation. Nonetheless, participating in a competition usually requires meticulous planning.  From choosing the right competition, understanding the rule sets, costs, and how to prepare both physically and mentally for the event itself often turn out overwhelming. This guide is here to help get things right, stay organised and know where to put your resources.

Choosing the Competition

The popularity and growth of Brazilian Jiu Jitsu as a martial art and fight sport have meant that the competition scene also has grown all over the world over the last two decades bringing on a bigger competition scene for BJJ practitioners than ever before. Depending on where you live and how much time and money you can and want to dedicate, you could potentially compete on monthly bases. Not all competition format is suitable for everybody though, you’ll find that some fits your skills set better and bring on much higher win rate than other. With a go-getter attitude, some people chose to skip the strategizing part, but this can quickly get expensive and potentially lead to disillusionment of competing in close combat such as Brazilian Jiu Jitsu.

Along with the cost of travel there are various factors to consider when choosing a competition, such as the cost of the event and your level of physical and mental preparedness, but we shall come to those later. Firstly, it’s important to understand the various rule sets an event might be held under.

Rulesets

A widely adapted Brazilian Jiu Jitsu competition rules set is that of the International Brazilian Jiu Jitsu Federation. Developed by Carlos Gracie Jr. in the mid ‘90s, IBJJF rules were developed to organize and promote the principles and techniques developed by the Gracie family over several decades. Although the ruleset primarily represents one school, it has proved to be very useful for entry-level practitioners to provide guidance and a framework, and also serves as a starting point for professional events. IBJJF rules are restricting potentially dangerous techniques, particularly for lower belts, so they can be a good choice for newcomers to build up competition experience. To win in IBJJF rules, you can either achieve a submission, or by scoring points.

1. Points System

Points are awarded for achieving dominant positions and successfully executing techniques:

• 2 points: Takedown, sweep, knee-on-belly
• 3 points: Guard pass
• 4 points: Mount, back control (with hooks)

2. Match Duration

Match times vary by belt and division:

• 5 minutes: White belts
• 6 minutes: Blue belts
• 7 minutes: Purple belts
• 8 minutes: Brown belts
• 10 minutes: Black belts

3. Submissions

Certain submissions are restricted by belt level:

• Lower belts: No heel hooks, knee bars, or wrist locks
• Higher belts: More submissions become legal, such as toe holds and kneebars

4. Illegal Moves

• Reaping the knee (crossing your foot over the opponent’s knee in certain positions) is illegal in gi divisions.
• Slams and dangerous neck cranks are not allowed.
• Heel hooks are illegal in gi divisions but allowed in no-gi for advanced belts.

5. Advantages

Advantages are near submission attempts, close sweeps, or almost guard passes scored alongside the points. If no points or submissions decide a match, the opponent with the most advantages wins.

6. Stalling

Stalling refers to lack of action. Competitors can be penalized for stalling or failing to engage. Penalties escalate after two warnings to a third that means disqualification.

7. Uniform Requirements

• Gi must meet specific color, length, and patch guidelines.
• Competitors are weighed with the gi on before their match.

8. Reward

Cash Prizes: For black belt divisions, cash prizes range from $4,000 to $7,000, depending on the number of competitors. Absolute division champions can earn up to $10,0001. Winners receive medals and trophies as recognition for their achievements.

Differences Between Organizations

Professional events have their adjusted rulesets, including ADCC (Abu Dhabi Combat Club), NAGA (North American Grappling Association), Abu Dhabi Grand Slam, Grappling Industries, the team-based grappling competition format, quintent and various submission only rulesets such as EBI (Eddie Bravo Invitational) and Fight 2 Win.  These rulesets can vary in their point systems and submission holds allowed at different levels. At lower belts, one needs to be very sure that they’re comfortable with the rulesets, because know knowing how to hold or escape from devastating locks such as heel hooks, or toe holds can result in long term injuries that can end competition careers. In general, avoiding serious long term damage should be the name of the game in any martial arts competition.

Here’s a detailed breakdown of the differences in rulesets for various grappling competitions:

Format: No-gi submission grappling.

ADCC (Abu Dhabi Combat Club)

Scoring: Points are awarded for takedowns, sweeps, and positional control (e.g., mount, back control). Points are only awarded after the first half of the match.

Techniques: Allows a wide range of techniques including heel hooks and slams

Match Duration: Typically 10 minutes for regular matches, with overtime if needed

NAGA (North American Grappling Association)

Format: Both gi and no-gi divisions.

Scoring: Points for takedowns, positional control, sweeps, and submission attempts. Specific points for different positions like mount, back control, and knee on belly

Techniques: Varies by division and skill level. Some techniques like neck cranks and heel hooks are restricted in lower divisions

Match Duration: Varies by age and skill level

Cash Prizes: ADCC offers substantial cash prizes, with winners in each weight division receiving significant amounts. Additional rewards are given for best submissions, fastest submission, best takedown, and best match1. Winning an ADCC title is highly prestigious in the grappling community.

AJP (Abu Dhabi Grand Slam)

Format: Gi and no-gi Brazilian Jiu-Jitsu.

Scoring: Points for takedowns, positional control, sweeps, and submission attempts. Advantages are given for near submissions and near positional gains

Techniques: Follows IBJJF rules with some modifications.

Match Duration: Varies by belt and age division.

Cash Prizes: Offers cash prizes for winners in various belt and weight divisions, similar to the UAEJJF1. Winners receive medals and trophies.

UAEJJF (United Arab Emirates Jiu-Jitsu Federation)

Cash Prizes: The Abu Dhabi World Pro Jiu-Jitsu Cup offers some of the highest cash prizes, with black belt division winners earning up to $15,000. Even lower belt divisions receive cash prizes. Competitors also receive medals and trophies.

Grappling Industries

Format: Round-robin format for both gi and no-gi.

Scoring: Points for takedowns, positional control, sweeps, and submission attempts. Similar to IBJJF rules.

Techniques: Follows IBJJF rules with some modifications.

Match Duration: Varies by division.

Typically awards medals and trophies to winners, with some events offering cash prizes.

Quintet

Format: Team-based, “winner stays on” elimination format.

Scoring: No points; matches are won by submission or draw. If a match ends in a draw, both competitors are eliminated.

Techniques: No heel hooks, neck cranks, or slams.

Match Duration: 8-minute rounds, or 4 minutes if there is a significant weight difference.

Team Prizes: Rewards are often given to the winning team, which may include cash prizes and trophies.

EBI (Eddie Bravo Invitational)

Format: Submission-only with overtime rounds.

Scoring: No points; matches are won by submission. If no submission occurs, overtime rounds determine the winner based on escape time or submission6.

Techniques: Allows a wide range of techniques including heel hooks.

Match Duration: 10-minute regulation time, followed by overtime if needed.

Cash Prizes: EBI is known for its substantial cash prizes, often awarded to the winner of the tournament1. Winners may also receive championship belts and trophies.

Fight 2 Win

Format: Submission-only, professional grappling matches.

Scoring: No points; matches are judged based on submission attempts, aggression, and control if no submission occurs.

Techniques: Allows a wide range of techniques including heel hooks.

Match Duration: Typically 8-10 minutes.

Each of these competitions has its unique flavour and ruleset, catering to different styles and preferences within the grappling community.

Cash Prizes: Offers cash prizes for winners, with amounts varying based on the event and match1. Winners receive belts and trophies.

Registering for an Event

By today, finding and registering for BJJ competitions is mostly done online. You can look for competitions in the UK, US and Europe on flograppling.com or smoothcomp.com. Or directly on IBJJF calendar and EJJC (European Jiu Jitsu Confederation) events page, although social media such as local BJJ Facebook groups can also present some options. Some gyms will have their own inter, or intra clubs and depending on your coaches affiliation and some politics of your local Jiu Jitsu scene, may present a great opportunity to compete in front of a smaller, more familiar crowd. The registration process is usually quite smooth. Most sites ask you for the same personal details you’re used to providing – email, address, debit card details. Some sites may even have Google or Facebook account plug ins to speed this process up.

Registration Fees

Entry fees for BJJ competitions can vary significantly depending on your location, along with the size and prestige of the event. Competitions with larger prizes, or those which act as “feeder” competitions into bigger events are usually on the more expensive side of the scale. 

In the UK, you can expect to pay anywhere between £30-100. In the US, smaller local tournaments can range from $50-100, whilst larger regional or national tournaments will average between $100-200. 

Entry fees for European competitions will largely be of similar value to the UK and US events, typically between €30-100, with larger ones being in the €200 region. Major events like the IBJJF World Championships can be upwards of $300.

Eligibility Requirements

We will be going into these in more detail, but as a brief view, BJJ competitions may have eligibility requirements, such as:

• Weight classes: Weight classes in BJJ competitions ensure fairness by matching competitors of similar weight, reducing size advantages.  Age groups may also have their own weight classes to account for physical differences. Additionally, some events offer an “absolute” division, where athletes of any weight can compete against each other.
• Age: Most competitions have age divisions to accommodate competitors of different ages. Common age divisions include adult, master (for competitors over 30), and senior (for competitors over 40).
• Experience: Some competitions may require participants to have a certain amount of experience or a minimum number of registered matches. This is to ensure that competitors are adequately prepared for competition.
• Affiliation: Some tournaments are less open than others, requiring competitors to be affiliated with a specific BJJ association or gym. This might be an interclub within your own school, or perhaps you are representing one school of a larger organization against other schools within the organization – franchises often do this.
• Medical Clearance: Many competitions require participants to provide medical clearance to ensure their safety and will have on-site doctors or medics.

Weight Classes

BJJ competitions typically divide competitors into weight classes to ensure fair competition. The exact weight classes can vary depending on the tournament organizer, but here are some common examples:

• Roosterweight: Around 125 pounds (57 kg)
• Bantamweight: Around 135 pounds (61 kg)
• Featherweight: Around 145 pounds (66 kg)
• Lightweight: Often around 155 pounds (70 kg)
• Light-heavyweight: Around 170 pounds (77 kg)
• Middleweight: Around 185 pounds (84 kg)
• Heavyweight: Typically 185 pounds (84 kg) and above
• Super heavyweight: The heaviest weight class, often with a minimum weight requirement
• Absolute division: open-weight category where competitors from various weight classes within the same belt level (e.g., white belt, blue belt, etc.) compete against each other

Age Categories

Age divisions vary slightly depending on the organisation, but most follow a standard structure. Below are the common age categories found in most BJJ tournaments.

1. Kids Divisions

• Tiny Kids (4–5 years old): Often referred to as the “Pee Wee” division, this is for the youngest practitioners. Matches are typically shorter and the rules may be modified for safety.
• Junior 1 (6–7 years old)
• Junior 2 (8–9 years old)
• Junior 3 (10–11 years old)

These divisions are separated further by weight classes and experience levels. Kids’ competitions tend to have stricter safety rules, such as limiting submission techniques.

2. Teen Divisions

• Teen 1 (12–13 years old)
• Teen 2 (14–15 years old)
• Teen 3 (16–17 years old) often separated as Juvenile as a transition to adult divisions where the rule set closely mirrors that of adult competitions

In teen divisions, more techniques and submissions are allowed compared to the kids’ divisions, but safety is still a primary focus. These divisions often follow similar belt systems to adult competitions but may still have some restrictions on specific techniques.

3. Adult Division (18–29 years old)

The adult division is the most competitive and has no upper restriction on the number of techniques or submissions allowed, provided they adhere to the general rules of the event.

Competitors are separated by weight and belt rank. This division sees the largest number of participants and is the most competitive.

5. Master Divisions (30 years old and above)

Master divisions are divided into age brackets to allow older athletes to compete against others in their age range, recognising that athletic performance tends to diminish with age. The rules in the master divisions are typically the same as the adult divisions.

• Master 1 (30–35 years old)
• Master 2 (36–40 years old)
• Master 3 (41–45 years old)
• Master 4 (46–50 years old)
• Master 5 (51–55 years old)
• Master 6 (56–60 years old)
• Master 7 (61 years old and up)

Some tournaments have even extended the age brackets beyond Master 7 as the sport grows in popularity among matured athletes.

Competition history

Experience is a key factor in BJJ tournament eligibility, often tied to belt rank and competition history. Previous competition experience is commonly required, advanced tournaments may ask for a minimum number of registered matches to ensure competitor preparedness. Minimum time at belt is also often an eligibility factor for professional competitions, some tournaments require a certain amount of time spent at a particular belt level, especially for higher belts.

Affiliation

In the context of BJJ, affiliation refers to the gym or team a competitor is associated with. While many tournaments do not require specific affiliations, some have internal event requires membership with the school. In such cases, proof of affiliation, such as a membership card, may be required. Local gyms and smaller tournaments might prioritize local competitors. While sponsored tournaments may favour their own members or affiliated gyms. While most larger, international events have no affiliation requirements and open to competitors from all schools and associations.

Travel and Accommodation

Traveling to a BJJ competition can sometimes feel like the least enjoyable part of the experience—long hours in transit, packing gear, coordinating logistics. However, it can also be one of the most rewarding aspects, especially when shared with teammates. Whether you’re carpooling to a local tournament or flying to an international event, traveling together can be a great opportunity to bond with your team, laugh, and mentally prepare for the matches ahead. Competitions also offer the chance to explore new cities, turning the trip into a mini-adventure.

You might discover discounts on public transport, carpool with friends, or even prepare meals together to share costs on food—another fun way to build camaraderie. Gear like gis, rashguards, and shorts can be expensive, so pack wisely. A dry bag is essential to prevent bacteria from sweaty gear spreading in your bag, and don’t forget basics like a towel, water, and snacks. Let’s see how the costs might add up.

Local Competitions

• Minimal travel: Often a short journey by public transport or car.
• Costs: Typically less than £50.

National/International Competitions

• Longer distances: Train, car, or flight.
• National competitions: Travel costs around £50–£150.
• International events: Costs can exceed £500 (flights, accommodation, food)

Strategies for Different Competition Rulesets

Strategies in Brazilian Jiu-Jitsu (BJJ) competitions can vary widely based on the tournament’s ruleset, the competitor’s age, and belt level. The most effective strategy often depends on how points are scored, legal submissions, match length, and even the physical attributes of competitors in different divisions. Here’s a breakdown of strategies for different competition formats, age brackets, and belt levels:

IBJJF Competitions

• Points-Based Strategy: IBJJF focuses heavily on points for positional dominance, so a competitor must prioritize guard passes, takedowns, sweeps, and holding dominant positions (e.g., mount, back control) to accumulate points.
  • Winning by points: A competitor may aim to secure an early takedown, pass the guard, and maintain control to win by points. This minimizes risks and focuses on positional control.
  • Submissions: While submissions can end a match quickly, it also exposes the attacker to unexpected responses and can turn the table fast, so adequate preparation is essential.
  • Restrictions: Many submissions like heel hooks and reaping are illegal in gi competitions, in which cases more traditional BJJ methods (e.g., chokes and armlocks) are recommended to use.

NAGA (North American Grappling Association)

• Submission-Heavy Focus: NAGA rulesets are more lenient, especially in no-gi, allowing heel hooks and leg reaps. Points are awarded, but submissions carry significant weight.
  • Submission strategy: Aggressive submission attacks, especially targeting legs with techniques like heel hooks and knee bars, are often prioritised for being effective. Competitors might also take more risks since points aren’t the sole deciding factor.
  • Risk and Reward: Competitors might engage in higher-risk submission attempts earlier, knowing that NAGA rewards offensive grappling more than just positional control.

ADCC (Abu Dhabi Combat Club)

• Hybrid Strategy: ADCC uses a no-points first half followed by a points-based second half, pushing competitors to seek submissions early.
  • Key Strategy: In the submission-only period, aggressive submission attempts without fear of losing position are common. In the second half, participants may switch to a more tactical, position-based strategy to accumulate points.
  • Wrestling Dominance: ADCC rules highly reward wrestling, so takedowns are critical, especially as the match progresses. Competitors might engage in more stand-up wrestling exchanges than in IBJJF tournaments.

Submission-Only (EBI, Fight 2 Win)

• Submission Over Position: In these competitions, the only goal is to submit the opponent; points do not matter.
  • Key Strategy: Competitors focus on constant submission attacks, often using more aggressive and high-risk techniques since there’s no penalty for positional losses. Guard players, especially, may flourish here, seeking submissions from any position without worrying about losing points.
  • Overtime: In events like EBI, participants may conserve energy in the main round, focusing on being defensively sound, then explode during overtime rounds (which start from dominant positions like back control).

Strategies for Different Age Brackets

Juveniles (Under 18)

• Speed and Aggressiveness: Younger competitors tend to move quickly and aggressively, with less focus on long-term strategy and more on scrambles, fast submissions, and guard passing.
  • Key Strategy: In juvenile divisions, competitors may focus on attacking fast and frequently, and transitioning from submission to submission, often taking advantage of the lack of patience or composure from their opponents.

Adults (18-30)

• High Pace, Athleticism: In adult divisions, speed, strength, and cardio often play a significant role. Strategies for adult competitors typically involve quick, aggressive movements and a fast pace, with more transitions between positions and submissions.
  • Key Strategy: A balanced approach combining takedowns, positional dominance, and submission attempts is common, particularly in matches that emphasize points and athleticism.

Masters (30+)

• Energy Conservation and Tactical Play: Masters divisions often see more deliberate and nuanced strategies due to the lower emphasis on athleticism and more on experience, technique, and game planning. In certain areas, the number of competition at masters level may be much lower as a lot of practitioners have other priorities in life such as family, career that don’t leave the necessary time to stay in competition shape or allow for putting themselves at risk.
  • Key Strategy: Participants might focus on controlling the pace of the match, minimizing explosive exchanges, and emphasizing efficiency in technique, relying on their experience and positional control rather than constant movement.

Strategies for Different Belt Levels

White Belt

• Fundamental Techniques: White belts are still learning the very basics of the artform, and their strategy is often built around avoiding mistakes and pushing through positions.
  • Key Strategy: Playing a strong, defensive game is common at this level. A white belt competitor may focus on positional dominance (such as maintaining mount or back control) while avoiding submissions. Agile moves, like basic takedowns and guard passes are also quite common.
  • Avoid Risk: Due to the limited technical knowledge, being exposed to submission is relatively common, so minimizing risky positions like inverted guard or complex leg lock entries that could lead to being swept or submitted is important at lower belts.

Blue Belt

• Positional Control: At this level, competitors typically have a good grasp of basic techniques, so the focus shifts more toward refining positional control and incorporating more advanced moves with some game plan already in place.
  • Key Strategy: A balanced mix of guard passing, positional control, and attacking submissions becomes common. Blue belts are more willing to take risks, but more precise technical execution is required for the risk to deliver gold.
  • Improved Guard Work: Blue belts may start using more advanced guards like De La Riva or spider guard to control opponents and set up sweeps or submissions.

Purple Belt

• Technical and Strategic Depth: Purple belts have a good understanding of most aspects of the game. Their strategies often involve personalised game plans, tailored to their strengths and built (e.g., guard passing, top control, or specific submissions).
  • Key Strategy: Competitors may develop their own specialized techniques or sequences they prioritise during competitions, combining positional dominance with submission setups. They might be more comfortable working from bottom positions and engaging in leg locks, especially in no-gi.
  • More Risk: At this level, competitors are more willing to take calculated risks to catch their opponents off guard, as mental games gain significance, but they still emphasize positional control to earn points.

Brown Belt

• Subtle Control and Precision: At this belt level, regular competitors usually have a significant competition experience already in their pocket.  They are more technical and start focusing on finer details of control, timing, and high-percentage submissions.
  • Key Strategy: Competitors often excel at controlling their opponents through refined grips and pressure. They may focus on baiting opponents into traps, setting up submissions several moves ahead while maintaining a steady point-based strategy.
  • Proficient in All Areas: Brown belts are comfortable in a wide range of positions, have the ability to drive the match as well, whether it’s on top or bottom, gi or no-gi.

Black Belt

• High-Level Strategy and Efficiency: Black belt competitors tend to focus on mapping out their opponent’s style to tailor the attack, minimizing energy burn, and executing highly efficient techniques commonly fully tailored to their game preferences.
  • Key Strategy: Strategy at the black belt level is often specific to the opponent. Black belts typically have the ability to dictate the pace, shut down their opponent’s game, and catch the smallest mistakes of their opponents to turn the table.
  • Defensive Mastery: Many black belts excel at defence, allowing them to pull less experienced competitors into attacks that leave them vulnerable to counters and submissions.

Game Plans for Different Events

ADCC Game Plan

• Early Match (No Points Phase): Push your submission attempts early on, as there are no penalties for positional losses during this phase. Focus on creating scrambles, attacking with leg locks, and applying pressure to force your opponent into mistakes.
• Points Phase: Once points are in play, switch to a more controlled approach. Look for strong positional dominance, particularly takedowns and guard passes, while staying cautious of counters. Wrestling is key, so prioritize getting on top, securing points, and staying safe from submissions.
• Submissions: Take advantage of the allowed leg locks, including heel hooks and knee reaps, as they can be match-ending attacks. Stay calm if your opponent attacks your legs and defend intelligently.

EBI Game Plan

• Regulation Time: Push for submissions throughout the match without worrying about losing points for positional exchanges. Stay active but mindful with your submission attempts as they cost a lost and can burn you out before time. Prioritise leg locks and chokes, and try to finish the match before overtime.
• Overtime: If it goes to overtime, focus on securing a dominant position like back control or the spider web (armbar position) as quickly as possible. In overtime, it’s all about either escaping efficiently or submitting your opponent faster than they can escape your control.
• Submissions: Heel hooks, leg locks, and transitions to armbar setups work well due to the submission-only format.

SJJIF Game Plan

• Points and Positional Control: Similar to IBJJF, focus on solid positional control while looking for guard passes, mounts, and takedowns to accumulate points. Since submissions are allowed with fewer restrictions, add leg attacks into your strategy but don’t rely on them too heavily.
• Defensive Play: Guard passing and positional dominance will win you matches, but always keep an eye out for submission opportunities like armbars and chokes to end the fight early.
• Submissions: Stick to higher percentage submissions (e.g., armbars, triangle chokes) but don’t hesitate to explore leg locks, especially in no-gi.

NAGA Game Plan

• Submission Focus: Be aggressive in hunting submissions from the outset. Since points are still important, ensure you secure positional points, but don’t hesitate to attack from positions like 50/50 where leg locks are available.
• Flexibility in Submissions: Take full advantage of the wide range of allowed submissions, including heel hooks and toe holds in no-gi divisions. Prioritize high-percentage submissions and transition from submission to submission quickly.
• Guard Passing: While submissions take precedence, ensure that you control positions like mount or back control long enough to earn points, as matches are still decided by points if no submission occurs.

F2W (Fight 2 Win), Submission-Only Game Plan

• Continuous Submission Threats: Since points don’t matter, focus entirely on submission sequences. No move should be pursued that doesn’t show towards a submission. Push the pace and continuously threaten submissions to impress the judges if no finish occurs.
• Longer Matches: Be prepared for potentially longer matches, especially if there’s no time limit. Pace yourself but stay active in hunting for submissions. Look to control and wear down your opponent with constant attacks.
• Judge’s Decision: If no submission happens, judges will decide based on aggressiveness and submission attempts. Therefore, be relentless in attacking submissions, even from disadvantageous positions, to show you’re the more aggressive competitor.
• Submissions: Since most submissions are allowed, go for the kill with leg locks, armbars, and rear-naked chokes. Creativity and pressure are rewarded in this format. Make sure to attack both upper and lower body submissions to keep your opponent guessing.

Grappling Industries Game Plan

• Balancing Points and Submissions: Since the round-robin format guarantees multiple matches, play to win each match on points while still attacking submissions.
• Round-Robin Advantage: Use the round-robin system to adjust your game based on your opponents’ weaknesses. You’ll have multiple opportunities to improve and adapt throughout the day.
• Submissions: Use the leniency in leg locks and reaping to explore leg attacks but don’t sacrifice positional points.

Quintet Game Plan

• Team Strategy: Since the format is team-based, your individual strategy should be aligned with the team’s goals. If you’re early in the lineup, focus on conserving energy and avoiding risky exchanges. If you’re later, aim for submission wins to eliminate opponents and secure winning for your team.
• Winner-Stays-On: If you win, you’ll need energy for the next match, so finish submissions quickly but conserve energy when possible. Control and pace yourself while looking for opportunities to submit.
• Submissions: Be versatile with your submission attempts, attacking from both top and bottom. Heel hooks, triangles, and rear-naked chokes are great choices in this format.

How to Create a Competition Game Plan

A game plan offers structure in the heat of competition, providing default reactions to various situations. It allows quick, automatic responses to an opponent’s actions and can help initiate offensive moves without hesitation. Having a clear plan enables proactivity rather than waiting for the opponent to dictate the match. It’s a hugely impactful part of competition preparation, the complexity and time it requires to develop is often overlooked. A game plan should contain familiar techniques—those that are practiced regularly and can be executed confidently. Begin by considering responses to different scenarios and develop sequences of movements in response to the problems your opponent presents. In theory it looks like something like this, but with more scenarios being looked into:

Standing Game:

• What happens if the opponent sits down?
• What’s the response to a guard pull?
• How to react to a judo stance or a wrestler’s stance?

Passing the Guard:

• What plan is in place to pass an open guard?
• How to deal with closed guard or half guard?

Maintaining Guard:

• What if the opponent tries to pass the open guard?
• What to do against attempts to pass the closed guard or half guard?

Having multiple techniques for each scenario adds depth to the game plan and creates flexibility.

Implementing the Game Plan in Competition

Execution of a game plan requires consistent and strategic practice. For it to become effective, it must be second nature. As we discuss in the Brain and Combat competition preparation chapters, all you got under that sort of pressure what competition brings on, is muscle memory. And even that can let you down if pressure reaches a certain level. Nothing you heard recently, or watched on YouTube last week will come back to save you during the fight. Your game plan must be engrained and act as it have its own brain. Chapter 4 of the tournament preparation guide is specifically built to guide you through the steps of developing your game strategy.

The game plan is not a set it and forget it task since the whole game changes as you progress in your artform and climb the competition ladder. It needs to be adjusted over time when necessary. Success isn’t measured by how often the plan works immediately, but by the ability to rely on it in competition. Work with coaches or training partners to improve the plan for future competitions. Winning or losing isn’t the priority—what matters is learning and improvement. Progress over perfection.

Improvement in BJJ competitions comes with consistent effort. Competing regularly builds familiarity with the pressure of competition. Recording and analyzing matches helps identify areas of weakness and potential improvements. Reviewing match footage, discussing strategies with coaches, and identifying gaps in the game plan are critical steps to refining competitive performance. After identifying areas for improvement, drilling specific scenarios in training helps address weaknesses. Partnering with trusted training partners to simulate competition situations builds resilience and readiness for future matches.

Win More, Stress Less

Get the edge that rewrites your competition story. The Brain & Combat 7 chapter competition preparation guide is designed for close combat (BJJ, MMA) fighters to reach their competition goals.

See chapters and prices

Physical Preparation for BJJ Competitions

1. Strength and Conditioning

The objective of strength and conditions is to develop the power, cardio, flexibility, and endurance needed to compete with good chances. Brazilian Jiu Jitsu have an extreme high fight-rest ratio that requires endurance and strength accordingly to be able to keep up with the pace of the bouts.

Strength Training

• Focus Areas: Multiple muscle groups to build core stability and explosive power.
  • General Exercises:
    • Squats (Barbell or Goblet): 3-4 sets of 8-10 reps
    • Deadlifts: 3-4 sets of 6-8 reps
    • Bench Press: 3 sets of 8-10 reps
    • Pull-ups/Chin-ups: 3 sets of 8-12 reps
    • Kettlebell Swings: 3 sets of 15-20 reps for explosive power
• Frequency: Aim for 3-4 sessions per week, allowing recovery time between sessions.

Conditioning

• Focus Areas: Cardio with a mix of steady-state cardio and High-Intensity Interval Training (HIIT) for endurance.
  • General Exercises:
    • HIIT Circuits: 30 seconds of jump squats, repeat 5 times.
    • Running/Sprinting: 400m sprints with a 1-minute rest, repeat 6-8 times.
    • Circuit Training: Push-ups, mountain climbers, kettlebell swings, and rowing intervals for 20 minutes.
• Frequency: 2-3 times per week, with at least one rest day between intense conditioning sessions.

Mobility and Flexibility

• Focus Areas: Soft tissues and joint, use yoga, dynamic stretching, and foam rolling to maintain flexibility and muscle health.
  • General Exercises:
    • Yoga Poses: Downward Dog, Pigeon Pose, and Warrior II for hip flexibility.
    • Dynamic Warm-ups: Leg swings, arm circles, hip rotations, and cat-cow stretches.
    • Foam Rolling: Focus on quads, hamstrings, back, and glutes post-workout.
• Frequency: 3-5 times per week, especially before and after training.

Cost & Duration

• Gym Membership: £30-£60/month
• Strength & Conditioning Programs: £50-£150 for online or in-person plan
• Personal Trainer (Optional): £40-£80 per session

2. Diet and Nutrition

Muscles and organs are made of nutrients, which provide fuel for the body to operate, aid in recovery, and manifest the strength that has been developed. With countless misguided diet advice out there, having expert help in balancing diet goals and bodily needs is necessary to avoid malnutrition that can cause health damage or even death.

• Food:
  • Proteins: Aim for lean sources like chicken, fish, tofu, eggs, and legumes. These support muscle repair.
• • Carbohydrates: Choose complex carbs such as brown rice, sweet potatoes, and oats to maintain energy levels.
  • Fats: Incorporate healthy fats from avocados, nuts, olive oil, and fatty fish to aid nutrient absorption and energy.
• Hydration: Drink at least 2-4 litres of water daily, and consider adding electrolyte drinks for intense training days.
• Supplements (Optional): Consider protein powder for post-workout recovery, creatine for strength, and a multivitamin for overall health.

Cost & Duration

• Weekly Food Cost: £50-£150, depending on diet choices
• Supplements (Optional): £50-£150/month
• Duration: Begin adjustments 4-8 weeks before the competition

Weight Management

• Objective: Maintain or cut weight safely without loosing muscle or stamina.
• Tips:
  • Start gradual caloric adjustments 4-6 weeks before the competition
  • Avoid drastic weight cuts, especially in the final days before competition to prevent energy depletion
  • Focus on nutrient-dense, lower-calorie foods if weight needs to be reduced
  • In gi tournaments, your gi and belt add extra weight—typically 3-5 pounds—so you’ll need to factor this in

Cutting Weight

For competitions that are based on weight division, it’s common to reduce weight to land in a potentially more advantageous weight category, but it’s often misunderstood, particularly by beginners. There’s a difference between losing weight (gradual fat loss) and cutting weight (rapid water weight loss). Losing weight involves reducing caloric intake to cut body fat, which can take weeks or months. Safe fat loss generally happens at a rate of about one pound per week, achieved by cutting 500 calories daily. Proper hydration is crucial during this process to maintain bodily functions.

In contrast, cutting weight focuses on shedding water weight quickly. This process involves reducing carbohydrates, fats, and salt intake while increasing sweat output through activities like sauna sessions and medium-intensity exercise.  When done wrong, cutting weight can be extremely dangerous and it is better to talk to a doctor before you engage with it. Fighters usually begin cutting weight about 10 days before a tournament, with the last 3-5 days being the most intense. The goal is to drop water weight and be under the required weight category before weigh-ins. Once the weigh-in is complete, fighters start to rehydrate and refuel for the competition. Preferred foods during a weight cut usually include low-fiber and low-carb options, such as fish, chicken, eggs, oranges, apples, asparagus, and brown rice. Sample meals might include coffee with butter and boiled eggs, ribeye steak with rice and asparagus, or salmon with a light salad.

Cutting weight offers a strategic advantage in combat sports like BJJ. By cutting weight, you can compete at the heavier end of your class, seemingly gaining a size and strength edge over lighter opponents. However, a body that is depleted by nutrient withdrawal might fails to manifest that advantage, as it commonly happens. Dehydration and reduced calorie intake can lead to fatigue, weakness, and impaired physical capabilities. Even after rehydrating, you might only perform at 90-95% of your potential. Additionally, cutting weight can be physically and mentally challenging, making it difficult to manage cravings and can result is loss of motivation and loss of combativeness. In single-match formats or tournaments with day-before weigh-ins, cutting weight gives time to rehydrate and recover before competing with better chances to actually deliver advantage.

3. Technique and Skill Development

Close combat sports, like Brazilian Jiu Jitsu, are highly complex games, adding to their intensiveness it makes them very dependent of technicality. Developing one’s own technique pool, game plan, and strategy for competition is essential part of preparation.

Drilling

• Purpose: Develop muscle memory and mechanical refinement.
• Focus Areas:
  • Choose your highest percentage moves (e.g., preferred guard passes, submissions, and sweeps).
  • Drill transitions between positions to improve fluidity.
• Sample Drills:
  • Guard Pass to Side Control Drill: Repeat 10 times each side.
  • Triangle Choke Setup Drill: 3 sets of 10 reps with a partner.
  • Takedown Entries: Practice 10 double-leg or single-leg takedown entries on each side.

Sparring (Rolling)

• Purpose: Test techniques against resistance, simulate competition intensity, sharpen timing, and adapt to different styles.
• Types of Sparring:
  • Flow Rolling: Light sparring to focus on movement and technique.
  • Positional Sparring: Start in specific positions (e.g., mount or side control) to work escapes or submissions.
  • Competition Rounds: Full-intensity rounds with a training partner to mimic match conditions.
• Frequency: 2-3 times per week, with increasing intensity as the competition nears.

Mental Preparation and Strategy for BJJ Competitions

Mental preparation is probably the most misunderstood and undervalued aspect of competition preparation. The typical perception of mental preparation is limited to enhancing focus, concentration and mental resilience. These are in fact outcomes, but at its core, mental preparation is fine tuning brain-body dynamics because the body does what the brain tells it to do. The brain has evolved to operate the body. Even muscle memory formation and technique recall are mental strategies as they operate in the brain. Moreover, stress management, another oversimplified aspect of mental preparation, is in fact physical condition management, as stress is the public name of the chemicals that lead to certain physical conditions. It’s no wonder that fighting, especially complex ones, like grappling, is a mind game, and so mental preparation way outweighs physical preparation in its impact on competition success.

As we explore in The Brain and Combat series, due to the changes that occur as a result of your mental condition, you may win or lose a round before the fight has even started. You can find below a list of the major psychological components (by couns. Ydus, 2024) that together make up the mental condition that you need to tackle to have a sustainable career in MMA.

Gears for a BJJ Competition

Both competition outfits and safety gear are part of the success, starting from complying with competition rules to actually serving you throughout the day.

Gi (if applicable)

• Requirement: For gi divisions, you’ll need a competition-approved gi that fits regulations.
• Purchase Suggestions:
  • Standard Gi: £50-£100
  • Premium Competition Gi: £150-£300
  • Gi Belt: £10-£40
• Tips: Buy your gi at least 4 weeks before the event to break it in during training and check for comfort.

No-Gi Gear

• Requirement: For no-gi divisions, you’ll need a rash guard and grappling shorts.
• Purchase Suggestions:
  • Rash Guard: £30-£80
  • Grappling Shorts: £40-£80
  • Spats (optional): £20-£80
• Tips: Ensure gear fits well, allows for free movement and complies with competition standards.

Additional Gear

• Mouthguard: Essential for protection—£20-£200.
• Athletic Tape: For finger/toe support—£20-£50.
• Groin Protector (optional): For men—£30-£60.
• Gym Bag: To carry gear and personal items—£40-£150.

Summary

Preparing for a BJJ competition involves more than just training. A successful approach includes a balance of strength and conditioning, proper nutrition, effective drilling, mental and technical readiness, and having the right gear. Start planning at least 8-12 weeks before the competition to maximize your chances on the mats and get that gold you were going for.

Win More, Stress Less

Get the edge that rewrites your competition story. The Brain & Combat 7 chapter competition preparation guide is designed for close combat (BJJ, MMA) fighters to reach their competition goals.

See chapters and prices

Reading List

Reading can be both inspirational and educational to the BJJ athlete. You can find below a breakdown of reading materials that might help to get into spirit.

1. Technique and Strategy Books

• “Jiu-Jitsu University” by Saulo Ribeiro
  A comprehensive guide for all belt levels that covers essential techniques, positions, and concepts for both offensive and defensive situations. Great for understanding the progression of skills from white to black belt.
• “Mastering Jujitsu” by Renzo Gracie and John Danaher
  Focuses on the philosophy and technical details of Brazilian Jiu-Jitsu, emphasizing principles that underpin techniques. It’s particularly useful for developing a deeper understanding of strategy and positional control.
• “Advanced Brazilian Jiu-Jitsu Techniques” by Marcelo Garcia
  Ideal for intermediate to advanced competitors, this book dives into high-level strategies and techniques, especially for no-gi and submission grappling.
• “The Guard” by Ed Beneville and Joe Moreira
  A detailed exploration of the guard position, including sweeps, submissions, and transitions. Perfect for competitors who want to develop a strong guard game.

2. Mental Preparation and Mindset Books

• “The Fighter’s Mind: Inside the Mental Game” by Sam Sheridan
  Explores the mindset of top fighters and grapplers, offering insight into how elite competitors handle pressure, build confidence, and develop mental resilience.
• “The Art of Learning” by Josh Waitzkin
  Written by a former chess prodigy turned martial artist, this book emphasizes the importance of mindset, learning, and mastering skills, which translates well to BJJ competition.
• “Zen in the Martial Arts” by Joe Hyams
  A quick read that delves into the mental and philosophical side of martial arts. It’s about how mindfulness and calmness can impact performance, which is relevant for grapplers.

3. Fitness and Conditioning Books

• “Strength Training for BJJ” by David Wood
  A guide specifically tailored for BJJ athletes looking to build functional strength, covering exercises, routines, and conditioning tips.
• “The Supple Leopard” by Dr. Kelly Starrett
  Focuses on mobility, flexibility, and injury prevention, with practical exercises and stretches that are highly relevant for grapplers to enhance range of motion and prevent injuries.
• “Never Gymless” by Ross Enamait
  A bodyweight training book that emphasizes functional strength and conditioning, ideal for BJJ athletes who want to improve their physical conditioning without relying on gym equipment.

4. Nutrition for Athletes

• “The Complete Guide to Sports Nutrition” by Anita Bean
  A solid all-around guide on sports nutrition, providing practical advice for diet planning, fueling workouts, and optimizing recovery for athletes.
• “Sports Nutrition for Endurance Athletes” by Monique Ryan
  Offers in-depth guidance on meal planning, macronutrient ratios, and hydration, which is useful for athletes preparing for long training sessions or competitions.
• “Racing Weight: How to Get Lean for Peak Performance” by Matt Fitzgerald
  A book focused on optimal weight management and nutrition strategies for athletes, with tips on cutting weight safely for competition.

5. Martial Arts History and Philosophy

• “The Gracie Way: An Illustrated History of the World’s Greatest Martial Arts Family” by Kid Peligro
  Offers insight into the history of Brazilian Jiu-Jitsu, focusing on the Gracie family’s impact on the sport. It’s a fascinating read for those interested in BJJ’s origins and evolution.
• “Breathe: A Life in Flow” by Rickson Gracie
  Autobiography of BJJ legend Rickson Gracie, providing a unique perspective on the philosophy of jiu-jitsu, mindset, and what it takes to be a champion in the sport.
• “Meditations on Violence” by Rory Miller
  While not specific to BJJ, this book explores the reality of violence, self-defense, and martial arts, offering valuable insights into combat mindset and practicality that can inform training.

6. Biographies and Inspirational Reads

• “My Fight / Your Fight” by Ronda Rousey
  An autobiography that covers the journey of Ronda Rousey from judo to MMA, offering insights into the life of a top-level grappler, mindset, and the sacrifices of competition.
• “The Cauliflower Chronicles: A Grappler’s Tale of Self-Discovery and Island Living” by Marshal D. Carper
  A lighter read about the author’s BJJ journey in Hawaii, detailing his training and personal experiences in the sport. Inspiring for anyone passionate about BJJ.
• “Blood in the Cage: Mixed Martial Arts, Pat Miletich, and the Furious Rise of the UFC” by L. Jon Wertheim
  A narrative about MMA’s rise, focusing on key figures in grappling and MMA history, offering perspective on the sport’s evolution and training culture.

7. Scientific and Technical Insights

• “Science of Sports Training” by Thomas Kurz
  Offers a scientific approach to training, recovery, and periodization, with practical advice on how to structure training cycles for peak performance in sports, including grappling.
• “The Grappler’s Handbook” by Jean Jacques Machado
  A technical book that provides insights into grappling techniques and strategies with a detailed breakdown of submissions, positions, and counters.

Online Resources

• “Scientific Wrestling” by Jake Shannon
  A website and book series focused on the technical details of grappling from a scientific and biomechanical perspective, ideal for athletes looking to understand the mechanics behind grappling techniques.
• “Jiu-Jitsu Forums and Websites”
  Websites like Sherdog, Reddit BJJ, and Jiu-Jitsu Times are excellent for community discussions, insights, and keeping up with trends in the grappling world.