Pre-Comp Prep – Brazilian Jiu Jitsu Buford.
The Brazilian Jiu Jitsu Buford season is in full swing. We as a team have already won the first major tournament of the season and we are now preparing for a local showdown followed by Pan’s and then World’s.
So, the next tournament of the season is Lutador held in Marietta, Ga next weekend and we have a pretty big squad that will be representing Brazilian Jiu Jitsu Buford.
Many of you are white belts competing in your first Brazilian Jiu Jitsu event. Others are more advanced and looking to prove yourselves at whatever belt level you are.
Regardless of where you are in your Brazilian Jiu Jitsu journey, you know that come March 2nd, you must be on weight and prepared to fight. That said, I’d like to give you a few tips that you can use to prepare yourselves the week of.
Just like official IBJJF tournaments, Lutador requires you to pre-register and weigh in moments before you compete and if you don’t make weight, you don’t compete. You cannot get added to a division the day of the event and they offer no refunds. It is absolutely your responsibility to be at weight the day of the event. And. your weight is including your gi.
Because you don’t have an opportunity to replenish your body like you do after a weight “cut”, you must diet properly to make weight and still have enough fuel to compete at your best. Before I get into diet, I want to clarify that I’m not a licensed dietitian and I have no certifications in regards to the topic. I’m only sharing with you what has worked for me in the past and what I’ll be doing this week.
Before you make any diet or exercise decisions, you need to determine how much weight you need to lose if any. So, put on the gi and the belt that you will be competing in and hop on the scale. After that, I like to weigh my gi with Brazilian Jiu Jitsu Buford patches and belt separately from myself so that I can just add it to whatever weight I am throughout the week instead of gearing up every time I hope on a scale. Plus, my gi is usually heavy after training Brazilian Jiu Jitsu Buford.
Right now it’s 8:14 PM on Sunday Feb 24 and I am 7 pounds over so, I have some work to do.
I’ll start with what my diet is going to look like over the week and then I’ll get into my training.
Everyday I will pretty much eat and drink the same thing and it is as follows:
Breakfast will be 2 eggs scrambled in coconut oil, a half cup of plain oatmeal and a half of cucumber. water and 1 cup off of black coffee.
I’ll have 2 clementines before noon.
Around 2 PM, I’ll eat a lean meat (fish, turkey, chicken) and a green vegetable with oil.
At 6:30 PM, I’ll eat 2 more clementines.
And, dinner will be the same as lunch.
I’ll only drink water and coffee and will take my usual supplements including BCAA’s, Glutamine and Super Cissus.
If, I find that my weight is dropping below, I’ll add some sweet potatoes or rice to my lunch.
How people train the week of the event varies from person to person. For example, Cobrinha typically trains hard up to the day of competition but, Fabio Gurgel will take the entire week off prior to the event. I am somewhere in the middle.
Monday, I will wake up and run 1.5 miles, drill and do specific training at noon and do a fitness circuit followed by hard Brazilian Jiu Jitsu Buford training in the evening
Tuesday, I will wake up and run again, drill and do specific training at noon and hard training in the evening.
Wednesday, I will wake up and run again, train hard at noon and do specific training in the evening.
Thursday, I will wake up and run again, drill at noon and take the night off.
Friday, I will wake up and run but, this time I’ll do a slow 3-5 miles. During this run I do a lot of visualization. I see myself winning. I try to stay away from the how and just focus on my hand being raised and the feeling of the victory.
Some people have a game plan when going to compete, I don’t. If I feel I can take the guy down, I will stay on standing and work the takedown. If the guy has good wrestling or Judo, I will pull guard. I have my favorite moves from every position along with my best combos and set-ups. This week I will work on them and only them during my time drilling and doing specific training. I won’t look to learn anything new, just sharpen my current tools.
If you train with Gentry’s Brazilian Jiu Jitsu Buford and have any other questions please be sure to ask me on Mon in class.