So you’ve decided to sign up for your first BJJ competition—congrats! Competing is one of the best ways to test your skills, push yourself, and grow as a BJJ practitioner and/or competitor. But stepping onto the mats for the first time can feel overwhelming. This guide will walk you through everything you need to know regarding how to prepare your training regimen, which BJJ competition to sign up for, and what to expect on competition day.
Choosing the Right Tournament
Before anything else, you need to pick the right tournament. Different competitions have different rule sets and formats, so understanding what you’re signing up for is crucial.
Popular BJJ Tournaments:
- IBJJF (International Brazilian Jiu-Jitsu Federation) – One of the most structured and professional organizations. Great for first-timers because of consistent rules and experienced referees. However, it’s a single-elimination format, meaning if you lose once, you’re out.
- Jiu-Jitsu World League – Similar to IBJJF, but offers at least two matches (double elimination), making it a great option for those wanting more mat time.
- NAGA & Grappling Industries – More relaxed rule sets with divisions for all levels. These can be a good entry point if you just want to get some experience.
- ADCC Opens – If you’re doing No-Gi, this is one of the most exciting formats. However, rules are very different from IBJJF, with no points in the first half of the match to encourage submissions.
💡 Pro Tip: Research the rule set before competing! Each organization has different point systems, legal/illegal techniques, and match durations.
1. Weight Cutting: Should You Do It?
Many first-time competitors make the mistake of cutting too much weight. Unless you’re an experienced athlete, compete at your natural weight. Cutting 10-15 pounds for your first competition can hurt your performance, especially if you’re not used to the process.
- IBJJF and Jiu-Jitsu World League weigh-ins: You step on the scale right before your match, meaning no time for rehydration.
- ADCC Opens & NAGA weigh-ins: You weigh in the day before, giving you time to rehydrate if you choose to cut weight.
💡 Pro Tip: If you need to cut weight for a competition where you have to fight immediately after you weigh in, keep it minimal (2-3 lbs max) to avoid feeling drained. If you are competing in a tournament where you can weigh in the day before, it will be a lot easier on your body to cut more weight if need be.
2. Training & Game Plan
Your training leading up to the competition should focus on specific scenarios you’ll encounter in a match.
- Have a game plan: Know what you want to do from the start—whether pulling guard, going for a takedown, or playing top position.
- Sharpen your defense: Make sure you’re comfortable escaping bad positions like mount, back control, and side control.
- Practice specific scenarios: Start rounds from common tournament positions so you can react under pressure.
- Work on conditioning: Focus on grappling endurance rather than just lifting weights. If you do strength training, let it supplement your Jiu-Jitsu, not replace it.
💡 Pro Tip: Ask training partners to start in dominant positions such as mount, back control, side control, or even turtle position to sharpen your escapes and defense.
3. The Mental Game
It’s normal to feel nervous before your first tournament, but you can manage it by shifting your mindset:
- Focus on fun, not pressure – This isn’t the World Championships. You’re here to learn and grow.
- Remember why you signed up – To test yourself and experience competition, not to “prove” anything.
- Don’t compare yourself – Everyone has a different journey. Winning or losing doesn’t define your progress.
💡 Pro Tip: Expect adrenaline dumps. The best way to prepare is to simulate competition intensity in training; just make sure your training partners are on board with you replicating an intesne competition speed.
Competition Week: What to Do
The Week Leading Up:
- Keep training light – Focus on technical drilling, not hard rounds.
- Stay at your normal weight – Avoid drastic diet changes.
- Get good sleep – Your body needs to be rested and recovered.
- Review your game plan – Go over your favorite techniques and focus on what works best for you.
The Night Before:
- Pack your bag
- Gi & No-Gi gear (whichever applies)
- ID, registration info
- Snacks & water
- Change of clothes
- Plan your arrival
- Check your match schedule & location
- Get to the venue early (at least 1.5-2 hours before your match)
Competition Day: What to Expect
1. Arrive Early & Weigh-In
- Weigh yourself before heading to the venue to avoid surprises.
- If you miss weight, you’re automatically disqualified, so always double-check the scale.
2. Warm-Up Properly
- Get a light sweat going (jump rope, jogging, dynamic stretching).
- If you have a teammate or coach, drill movements like takedown entries or guard pulls.
3. The Match
- Stick to your game plan.
- Stay calm and composed—the first few seconds often dictate the match.
- If you lose a position, don’t panic! Stay focused and work your way back.
4. Post-Match Reflection
- Win or lose, you’ve done something most people never will.
- Watch your footage, analyze what worked and what didn’t.
- Use the experience to improve for your next tournament.
Ultimately, BJJ competitions are about more than just winning medals—they’re an opportunity to test yourself, grow as a practitioner, and deepen your love for the sport. Embrace the journey, enjoy the process, and remember that every match, win or lose, is a step forward in your Jiu-Jitsu journey.
Final Thoughts: Just Go For It!
Your first BJJ competition is a learning experience, and it will only make you better. Whether you win or lose, stepping on the mat against a resisting opponent in a real competition is a huge step in your Jiu-Jitsu journey.
Remember:
- Have fun and trust your training.
- Take the pressure off—this is a stepping stone, not the end goal.
- Every match, win or lose, helps you grow as a grappler.
So if you’re on the fence about competing—sign up, get out there, and embrace the challenge!
