Preparing Your Body for Competition

By Liz

How should I train for competition?

After finding a training partner of (relatively) similar size and strength to yourself, work out a consistent training plan together at least two months before the competition to strike a good balance throughout the week between:

• Drilling with little to no resistance
• Drilling with 50% resistance
• Positional rolling with 100% resistance
• Sparring for at least 6 minutes with 100% resistance
• Some weight training or cross training (such as CrossFit, rock climbing, kickboxing, pole dancing, weight lifting) on the side is also recommended

Three weeks before the competition, write up a game plan with two submissions/sweeps and two escapes from each position. I call this my “game plan.” Write out in detail exactly how your game plan will be executed (e.g., “grab the sleeve at the elbow with your opposite arm…”). Frequently review these notes before training and practice envisioning yourself executing your game plan. Drill these moves and these moves only in the three weeks leading up to the competition and avoid adding new moves to your repertoire. Try to execute your game place during live sparring. The night before the competition, imagine yourself successfully executing your game plan. Always end your “meditation” sessions with a submission.

What is the best way to cut weight before a competition?

Don’t attempt to cut more than five pounds while preparing for competition. Remember if you cut weight, you will probably be significantly weaker than you would be if you eat and drink the appropriate amounts during the days leading up to the competition.  

If you decide to cut, follow these rules:

• Be careful if you have had or have an eating disorder because this can be a trigger
• More veggies and less white bread, rice, and pasta
• Use protein shakes or smoothies to substitute for meals
• Don’t eat out at restaurants (those over-sized American portions can be detrimental)
• Cut down on refined sugar intake
• Cut down on drinking your calories. Best to avoid alcohol, sugary coffee drinks, soda pop, and Gatorade.
• FIBER, FIBER, FIBER (lots of vegetables, beans, flax seed, and fiber supplements), especially during the week before the comp. Laxatives work too but make you feel like shit (no pun intended). Supposedly you carry around up to 5 lbs of crap inside you at any given time so getting some of that out will help when you weigh-in.
• Drink lots of water up to 24 hours before weigh-ins. If weigh-ins are the night before the comp, stop eating and drinking water 24 hours before weigh-ins and make sure you’re hydrated the night before the comp. If weigh-ins are immediately before your match (at IBJFF tournaments, for example), then stay well-hydrated the day before the comp, but don’t drink or eat anything the morning of the comp (unless you are confident that you will make weight, of course).

What about the day of the competition? What should I eat, and what should I bring?

Pending your weigh-in situation, eat a normal and healthy dinner the night before. My go-to is a baby spinach salad with chickpeas and fried eggs. For breakfast the morning of, eat something with chia seeds! Put them in your oatmeal, eat chia seed pudding (coconut milk + honey + chia seeds is my favorite), and/or drink Kombucha with chia seeds. I also usually drink a five-hour energy shot, but any kind of pre-workout mix or drink with caffeine in it, like coffee or Red Bull, will do. Experiment with all of these things during competition training beforehand so you know what works with your stomach. 

Don't drink too much water before and after your matches! You don't know if you'll have another match coming up soon and competing on a stomach full of water is the worst. Stop drinking water 1 hour before your first match.

Key things to bring:

• Snacks to munch on before your matches start (my favorites are bananas, raspberries, and honey)
• Water (for yourself and to share with your teammates)
• Coconut water (which naturally replaces electrolytes)
• Flip flops
• Extra contacts (I once had to compete with one contact in because one of my contacts fell out during my first match)
• Tampons
• Bring food, a protein shake, and Gatorade for once your matches are over
• A change of clothes, including a clean bra and underwear
• Deodorant
• Camera
• Tasty snacks to share with your teammates once their matches are over
• Your favorite pump-up playlist! I like to listen to the same playlist before jiujitsu training in the months leading up to the competition. On the night before the competition and again when warming up before my matches, I listen to the playlist with my eyes closed while I envision my game plan in my head. Here are some song suggestions to add to your own playlist:
• Roar by Katy Perry
• Fight Song by Rachel Platten
• Shake It Out by Florence + the Machine
• I Knew You Were Trouble by Taylor Swift
• Watch Yo Back by Trina
• Beautiful by Akon
• Get Back by Ludacris
• Eye of the Tiger by Survivor
• Halo by Beyonce
• Set Fire to the Rain by Adele
• Womanizer by Britney Spears

And always remember:

Liz started jiujitsu in 2011, got her blue belt in 2013, and has competed in nine competitions. Although she is from California, she is currently training and coaching jiujitsu abroad. She’s learned through training that vulnerable people are powerful people.

Email us at liz.meg223@gmail.com with your questions or comments, and we will post our answers in the next blog post! Look for our posts on Sunday night EST every other week (every second and fourth Sunday of the month).

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