YOUR 6-WEEK BJJ COMPETITION BLUEPRINT

Whether it’s your first tournament or your tenth, preparing the right way can make a huge difference in how you perform. The following 6-week plan is designed to help Jiu-Jitsu athletes peak at the right time—balancing technical growth, physical conditioning, and mental sharpness.

Weekly Structure Overview

Each week will follow a training rhythm that combines technique, drilling, specific sparring, and recovery.

Weeks 1–2: Foundation and Volume

Goals: Build a strong base, improve cardio, sharpen fundamentals.

During these first two weeks, volume is key. Get as many quality reps as possible and focus on:

• Long technical sessions focused on guard passing, retention, and submissions
• Sparring 3–5 rounds per session (5–6 min rounds)
• Strength training 2x/week focusing on compound lifts and grip strength
• Cardio workouts like interval runs or circuit training 1–2x/week

This phase is about creating a strong foundation—your body and mind need to be ready to push hard in the weeks ahead.

Weeks 3–4: Intensity and Specific Training

Goals: Raise the intensity, sharpen your game plan, and simulate match conditions.

Now that the base is set, it’s time to focus on performance. These two weeks will include:

• Increased sparring intensity (5–8 hard rounds, 2–3 times/week)
• Positional sparring from bad positions (like bottom side control or turtle)
• Shark tank drills: multiple fresh partners each round
• Takedown and grip-fighting drills
• Continue strength training but shift toward explosiveness and recovery

This is where you start identifying exactly how you want to compete—top game, bottom game, favorite submissions, and escapes.

Week 5: Taper and Polish

Goals: Reduce volume while maintaining intensity. Sharpen your best moves and recover.

This is the week to back off slightly and focus on quality over quantity:

• Shorter, more focused training sessions
• Simulate matches with rest between rounds
• Refine your best transitions, escapes, and submissions
• Add more recovery: sleep, stretching, massage, hydration

Think of this week as your dress rehearsal for competition day. You're staying sharp while letting your body recover.

Week 6: Peak Week / Competition Week

Goals: Maximize energy, stay mentally focused, and be fully ready to perform.

Early in the week, keep things light and technical:

• Flow rolling and movement-based drilling
• Light positional sparring
• Final hard session on Thursday (keep it short: 3–4 rounds)
• Friday: travel, weight check, relax
• Saturday: Go compete!
• Sunday: Rest, reflect, recover

This week is all about confidence and clarity. You’ve done the work—now it’s time to show it.

Mental Prep and Game Plan Checklist

Your physical training is only one part of the equation. Make sure your mindset and tactics are ready, too.

✅ Write out your A-game plan for top and bottom

✅ Practice under the same ruleset and time limit as the tournament

✅ Visualize your matches daily—imagine sweeping, passing, submitting.

✅ Use breath-work (Box Breathing: 4–4–4–4) to manage nerves

✅ Build confidence by focusing on preparation, not outcomes

Preparation isn’t just about grinding hard—it’s about smart, structured, and purposeful work. This 6-week plan can help you peak at the right moment and step on the mats with confidence.

Remember: consistency beats intensity, and clarity beats chaos. Trust the process, put in the work, and go compete like a champion.