8-Week Competition Prep Program

Overview

This 8-week program takes you from general fitness to competition-ready shape. It's designed to help you peak physically and mentally for tournament day.

Program Philosophy

Successful competition prep requires:

• Periodization: Building fitness in phases
• Specificity: Training that mimics competition
• Recovery: Managing fatigue as competition approaches
• Mental preparation: Building confidence and game plan

This program addresses all four.

Prerequisites

Before starting this program, you should:

• Have at least 1 year of BJJ experience
• Be comfortable with 5-6 training days per week
• Have a baseline of strength and conditioning
• Know your competitive game plan

Phase 1: Base Building (Weeks 1-2)

Build your work capacity and address weaknesses.

Weekly Structure

Monday: Strength

• Barbell squats: 4x6
• Romanian deadlifts: 3x10
• Pull-ups: 4x8
• Push-ups: 3x15
• Core circuit: 3 rounds

Tuesday: BJJ Technique

• Full class attendance
• Focus on game plan positions
• Light sparring only

Wednesday: Conditioning

• 30 minutes steady state (running, rowing, cycling)
• Heart rate 130-150 BPM

Thursday: BJJ Drilling

• Positional drilling
• Game plan sequences
• Competition scenarios

Friday: Strength

• Kettlebell swings: 5x10
• Goblet squats: 3x12
• Rows: 3x12
• Overhead press: 3x10
• Farmer's carries: 4x40m

Saturday: BJJ Sparring

• Full sparring session
• Mix of hard and flow rounds
• Work competition positions

Sunday: Recovery

• 20-30 minutes yoga or stretching
• Light walking
• Complete rest if needed

Phase 2: Intensity (Weeks 3-5)

Increase work intensity and competition-specific training.

Weekly Structure

Monday: Strength (Heavy)

• Squats: 5x4 (heavier)
• Deadlifts: 4x5
• Weighted pull-ups: 4x5
• Military press: 4x6

Tuesday: BJJ Competition Training

• Specific drilling
• Competition rounds (6 min)
• 3-5 rounds with rest

Wednesday: HIIT Conditioning

• 8 rounds: 30 sec work / 30 sec rest
• BJJ movements (sprawls, shots, hip escapes)
• Rest 3 min, repeat 2-3 times

Thursday: BJJ Technical

• Game plan refinement
• Counters to likely opponent styles
• Light movement

Friday: Strength (Power)

• Jump squats: 4x5
• Medicine ball throws: 3x10
• Explosive rows: 4x6
• Push press: 4x5

Saturday: Competition Simulation

• Full competition rounds
• Match structure with timing
• Multiple matches with breaks

Sunday: Recovery

• Active recovery
• Yoga flow
• Breathing work

Phase 3: Sharpening (Weeks 6-7)

Peak performance while managing fatigue.

Weekly Structure

Monday: Strength Maintenance

• Lower volume: 3x5 on main lifts
• Keep intensity high
• Focus on feeling strong

Tuesday: BJJ Sharp Sparring

• High-intensity rounds
• Competition pace
• Game plan execution

Wednesday: Competition Conditioning

• Match simulation intervals
• 6-min rounds with 2-min rest
• 3-4 rounds only

Thursday: BJJ Technical Polish

• Fine-tune sequences
• Address any remaining holes
• Light movement

Friday: Strength (Light)

• Mobility focus
• Light lifting for blood flow
• 50% of normal volume

Saturday: Competition Practice

• Reduced sparring
• Focus on starting strong
• Mental visualization

Sunday: Recovery

• Full rest day
• Light stretching only
• Begin final recovery

Phase 4: Taper (Week 8)

Reduce training to peak on competition day.

Weekly Structure

Monday: Light Drilling

• 30 min technical work
• Focus on feeling sharp
• No hard sparring

Tuesday: Light Conditioning

• 20 min easy movement
• Keep body moving
• Nothing taxing

Wednesday: Mental Prep

• Visualization
• Game plan review
• Light drilling

Thursday: Complete Rest

• No training
• Light stretching if needed
• Focus on sleep

Friday: Activation

• 15 min light movement
• Technical drills
• Feel sharp, not tired

Saturday: Competition Day

• Light warm-up
• Execute game plan
• Trust your preparation

Competition Day Protocol

Morning

• Wake 4 hours before competition
• Light, familiar breakfast
• Arrive 2 hours early

Pre-Match

• Dynamic warm-up (15 min)
• Light drilling with partner
• Visualization routine

Between Matches

• Light movement
• Re-warm-up before each match
• Focus on next opponent only

Post-Match

• Cool down
• Refuel and rehydrate
• Review and learn

Nutrition Guidelines

Weeks 1-6: Training Nutrition

• Eat to fuel performance
• High protein for recovery
• Adequate carbs for energy

Week 7: Dialing In

• If cutting weight, begin gradual reduction
• Maintain performance

Week 8: Peak Nutrition

• Return to normal intake after weigh-in
• Familiar foods only
• Hydration priority

Mental Preparation

Daily Visualization (5-10 min)

• See yourself executing your game plan
• Visualize winning positions
• Feel the confidence of preparation

Game Plan Review

• Write out your A-game positions
• Know your responses to common situations
• Practice transitions mentally

Common Mistakes

1. Training too hard in taper week: Trust the process
2. Changing game plan last minute: Stick with what you've drilled
3. Poor weight management: Plan early, cut safely
4. Ignoring sleep: 8+ hours in final weeks
5. Overtraining weeks 3-5: Quality over quantity

Tracking Progress

Monitor:

• Weight (daily)
• Sleep quality (rate 1-10)
• Energy levels (rate 1-10)
• Sparring performance
• Technical improvements

You're ready when you feel strong, sharp, and eager to compete.