Do's & Don'ts on Tournament Day
“You want to put as little stress on your body as possible. You have so much adrenaline and anxiety leading up to the tournament, so any factor that can reduce the amount of stress on your mind and body is the best way to go.”
The day of a tournament can be a stressful one especially if you’re not used to it. We spoke with Professor Gabriel Arges, one of Gracie Barra’s Top Competitors to see what habits help him compete at his best on competition day.
1. Consistent Diet
DON’T: Try new foods you’ve never eaten.
DO: Stick to what you know makes your body feel good. Prepare it yourself to ensure consistency.
“If weigh-ins are the same day, ensure any weight cutting is done in the weeks prior, not in the last week."
2. Warm-Up
DON’T: Under train but don’t over train either.
DO: Keep your body warm & mind engaged by performing a light workout.
“Get your body going so you can feel more relaxed and ready to engage; a quick jog, jumping rope, or the bike for maybe 30 minutes, but nothing too crazy.”
3. Meditate
DON’T: Let your thoughts wander in a negative spiral.
DO: Use basic breathing techniques to help reduce stress and gain focus.
“One of the reasons I walk into the tournament with headphones on is so I don't lose time stopping and talking with people. This is supposed to be your day to focus on yourself.”
“I don't like to listen to music that is too loud or too stressful, I like the peace and quiet. If I use music, I go with more calm styles because we are already hyped enough for the match, so that's just a personal thing for me that helps me stay calm and concentrate on what I need to do - which is go out there and perform."
4. Stay Warm
DON’T: Start a match cold.
DO: Warm up with drilling techniques you plan to apply in your match
“The first minute of a match is crucial and you don’t want to waste it by getting into pace. If you start behind on points because you were not warm enough, you are going to spend more energy getting back into your groove and fighting to get those points back or get a submission while playing someone else’s “A” game and not your own.”
“It's very important to warm up with drilling movements you will apply in the fight. Getting your heart rate up; it's not going to get you tired during the fight. You've got time between your warmup and getting into the bullpen and then getting into the match. It's very important to almost get out of breath in your warmup. And after that, personally, I feel like my body is ready to go from the "get-go" during the fight.”
These are the 4 main habits that have helped Professor Gabriel Arges be a 3x IBJJF World Champion and succeed in many other tournaments. But, he has one final tip that is crucial on the journey of preparation:
Study Your Opponents
DON’T: Wait till the day of the tournament to watch your opponents.
DO: Learn your opponent’s strengths and weaknesses ahead of time.
“A lot of people don't study their opponents. I think that it is very important to get ready for a tournament. You need to know your opponents, what their strongest abilities are and how to defend those in order to get you ready for the day of the tournament. So you don't need to be overthinking so many opponents on the day of the tournament and watching every single minute of the fight. You can be comfortable knowing that if a very important move happens by one of the opponents you will fight, you kind of saw it coming, you are already prepared.”
Go to GB Online to take Prof. Gabriel’s free Outside Hook Guard Course.
And stay tuned for upcoming CompNet events in your region.
Blog Written by Mark Mullen - Gracie Barra Black Belt
