Big Mistake New BJJ Competitors Make that Kills Performances
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- Опубліковано 5 жов 2024
- Today's question comes from Chris, a BJJ White Belt, who's experiencing one of the most common problems new BJJ competitors run into when they compete early on.
He says that in the gym he's a tough roll with any of the other White Belts, he can roll round after round in his gym and generally feels confident. But whenever he goes to BJJ competitions he's not able to pull the trigger on his techniques, he gets tired in the 1st couple of minutes in the match, feels shaky and weak in his arms and legs and loses his matches.
Now I replied back to Chris about whether or not he put much attention to his warm up. He said he didn't and so that's where I place a lot of focus for this video. Because in my experience the warm up before a match can make or break your performance. And it's something that experienced competitors pay close attention to while new Brazilian Jiu-jitsu competitors don't.
Hope this video helps you if you're in the same situation.
-Chewy
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I would love for you to do a warmup video!!!
A warm up video would be most helpful! I would like to see what you do and it would give me something to reference
Seconded
Thirdeded
Have you checked out Mike Israetel's video on resistance training for BJJ? Granted, he's only a purple belt, but he's a former powerlifter, competitive bodybuilder and PhD kinesiologist.
My name is Chris and i didn't do very well in my last comp so it felt like this vid was directed at me specifically even though i never emailed him
I’m doing my first ever competition on Saturday this week at NAGA. I’ve just been watching all your comp videos to prepare for the nerves, and I feel more confident than before in myself and my abilities, thanks
Edit: I won in both gi and nogi, with no points scored on me, and I got promoted to grey belt :D
ayyy good stuff
@@wtfimcrying even though it’s 2 years later, thank you. Also, I did the same NAGA Battle at the Beach event last weekend, and I got my first expert division gold medal. It’s crazy how things come full circle sometimes
@@rohankurani4974 damn dude i havent even competed yet lol. i plan on competing in maybe a year whenever im actually half decent. the rest of my gym did compete though.
@@wtfimcrying don’t wait too long to compete. Plenty of competitions have novice divisions for people training around 6 months or less. I’m not joking when I say that every competition, you get 2x as good. As they say, in competition, you don’t rise to the occasion but instead sink to the level of your training, and that raw truth is really necessary for growth in this sport. Trust me, as long as you compete fairly frequently and put in the work to fix your mistakes, you’ll become a beast in no time.
@@rohankurani4974 thank you, ill probably compete a little after christmas then. i go 3 times a week and can def do 7 days a week for competitions.
i’ve competed 3 times. the first two i lost and the 3rd i won. only difference was i warmed up
That adrenaline dump turns you into a jellyfish. Your limbs suddenly weigh a ton.
My last comp. I was closing my eyes in between waiting for my next match and it really helped calm me down. Just getting rid of the external visual stimulation helps but you will look like a yogi lol.🧘
Do you have any comments on adrenaline dumps? how to help with them??
@@skouria3135 That's a great question. Sometimes training at competition speed helps you get used to it. Other times it may simply be you have to work on calming yourself as you're waiting at the event
I can relate to this as a 27 year old purple belt. I love rolling, training, and teaching techniques. The last several tournaments I've gone too have had the same three purple belts for me to compete against. I've visited a couple of their gyms and have my way with them on the matts, but I lost to all of them in tournaments. I think part of it is that I just hate competing, I hate paying money to stay in a crowded room all day for a couple of hard rolls. It's hard for me to stay motivated for a tournament when I just don't want to be there. Whether I win or lose, I feel pretty similar after a tourney
I'm known as the silver medal guy. I usually will lose my first match, but then smash the rest. For me, it's all about getting rid of that adrenaline dump.
Competition warm up vid!!!!🤞🏻🤞🏻🙏🏻🙏🏻
For me getting out of my own head was the best thing for comp. I had to compete over and over until it became just another day on the mats. On top of this, practicing positive self talk and working on my breathing. Oh…and warming up! 😊
How do you warm up while at comps?
The nervous energy you talk about really sounds like the same energy you feel when you're an experienced live musician about to perform.
You always feel that little tingle in your mind and body like you're nervous but you're exactly where you want to be.
Have had the same experience in orchestral performances
Yes, totally. I’m a drummer and I’ve played live a few dozen times. I’m usually rapped with fear for the first song, to the point where we have to play something very easy just to get through it.
In a BJJ comp, I feel the same thing, only that “first song” is usually the entire match. My body is usually wrecked for a few days after 2 or maybe 3 five-minute rolls. Maybe I’m just not cut out for competitions.
Thanks, brother! Would love a warmup video, and maybe even a talk-through of the day from check-in to first match. What to expect, what I'll see, tips for places to hangout and stretch, whatever you've got to help the mental picture. :)
I'm a purple belt, and I'll admit that I still have this issue when competing. It seems counter intuitive since I am generally trying to conserve energy, but I'll be taking your advice and doing a solid warmup next time. Thanks, Chewy!
How did it go?
First tournament in 3 weeks! 1 stripe white belt here. Chewie your videos are some of the best out, You genuinely care about helping people and it shows! Going to take these tips and hope for the best - Wish me luck!
My nerves took me out of my game for the first 4-5 competitions but I think it helps focusing on the moment and not all the variables you can't control. No one wants to lose but don't be afraid to lose just compete hard, focus and do your best. Do some mock competitions in the gym against some really tough partners. This helped me to understand that the matches in the gym are harder than the actual competition. I agree with the warmup, it really helps to get staged while you have a sweat going and elevated HR.
Still helping people 4 years later! Thanks
This advice is universal and very insightful. I wish I had heard THIS rationale for warmups back when I played basketball in high school. I was always told warmups were only for injuries. I never got injured (until I did) so I always did them half-assed - and always sucked in the 1st quarter. Only later in life did I warm up AND connect it to my performance. Now, I won't even bother playing a game without a warmup (free throws, layups and 3 pointers) and it makes perfect sense that it applies to other skill based activities (like BJJ).
Definitely do a warmup video, would be nice to know how much is too much and how much is not enough to help find that sweet spot
I've experienced the difference myself. My first comp was an IBJJF one as a 2 stripe white. I lost the first round and after, almost lost use of my legs temporarily due to the adrenaline dump and no warm up. I didn't drop, but almost did, I felt like I almost couldn't walk away.
Second comp was Tap Cancer Out as a fresh blue. I did a little warm up and did better, I lost in the second round, but did pretty well (obviously not good enough). My third was another TC. I almost felt silly running back and forth and finding a spot in the corner to stretch a bit and do some burpees and other warmups that you can do in place. But I got a good sweat going and I ended up taking silver!
I couldn't even step on the mat without (probably too) extensive warm up before matches. My anxiety levels are through the roof and only warning up calms me down so much that I at least can step on the mat. Funny enough that I won my first match.
Even as a black belt with quite a few comps behind me, I still get pretty nervous. At some point you just need to let go of any expectations and remember to chill out bcs this is just a game. Nobody cares if you win or lose, so treat it as no more significant than a video game at you friend's house. Also, keep things super simple. Your gameplan can be something like; win the hand fight, or keep your feet moving, keep your head in good position. Wrestlers are the kings (and queens) of understanding how to compete as well as possible, as soon as possible, so we in the BJJ world should really try to learn from their KISS mindset.
Such good advice! I was a swimmer in high school and was top tier during practice but I always seemed to have sand bags on my back in competition. I’ve done two BJJ competitions as a white belt and it was the same experience ! In both sports I avoided a good warmup for fear of getting exhausted but Chewy’s got some great logic here.
Warm up video is highly requested chewie. We need it. Oss
Nice Video a Video over your warmup before the competion would be very helpfull
Definitely would love a warmup video
Uk comps are a joke when it comes to match times. It'll say you're on at 10am but it slides back to 11am. So you start a warmup 15 minutes before and then sit around as the time slides back to 11 30. Then all of a sudden they decide to rearrange a couple of matches and you're called to the mat out of nowhere without a chance to do anything.
It's the reason I just do a basic warmup because I'm going to be cold whatever happens because they are so unorganised
Not the first person I've heard this from! Poor show.
I feel you man, exactly the same in Ireland
Same in Italy
Yup this happened to my friend at a comp the other week. I was lucky and was on at the planned time but he was waiting 2 hours extra
Same in Hawaii
There is never usually any place to warmup at the tournaments.
I’ve noticed that on ibjjf ones
@@dripxloading Jiu Jitsu World League too. It’s a well run tournament but no place to warm up really
Not sure if this helps anyone else, but my first match is always the worst. Get a practice roll before you hit the scales. Even if you're tired you'll do better overall. Secondly, YOU'RE COMPETING AT THE WRONG WEIGHT. Almost everyone is at least one weight class too heavy.
We always called it blowing out the lungs before competing..good stuff as always.
Just had my first comp this weekend. I 100% had the exact same feeling as Chris in that I didn't feel like myself and lost in positions I'm usually very comfortable in. coming back to this to pick some things up for next time
Got my first competition at the end of September. I'd LOVE to see a warm up video 👍
This is so true.
I never used to rate warm ups and I thought i would be wasting energy but I’ve found that:
If I do two mixed level classes at my local academy back to back - the second session is much easier than the first because I’m already warmed up.
If I do an open mat class and just start rolling straight off the bat - I find that I’m very ‘flat’ mentally. Where as when I’m warmed up I’m much sharper and on my game.
I have my first comp coming up on Sunday this week so I really appreciate this content, thanks Chewy!
First comp I had at white belt I experienced this exact thing, even as a white belt I was tapping the blue belts and giving some of the purple belts a hard time
Compete - everything feels heavy, I’m out of breath in the first minute and my grip strength felt 0, the complete lack of warm up was probably the reason for it.
Great video.
Chewy I would love a warm up video!
This video comes at a good time for me. I complete August 8th in a sub only tournament. Thanks Chewy 👍
I would be interested in a warm up video.
Both the question and the answer remind me of The Bulletproof Musician, a classically trained violinist who got frustrated by the difference between his performance in the practice room and the stage, went into sports psychology to look for answers, and made a full-time job out of helping classical musicians with this (though I suppose his psychological strategies probably work for other musicks too as well as performance arts other than music or even stuff like writing academic exams and - yes - martial arts). He has a blog with lots of helpful articles (and did NOT pay me to plug him; I'm a classical musician myself and attest that his work really helped me prepare better, perform better, and enjoy my work more). Chewy isn't a professional psychologist but he hit the nail square on the head just from understanding his own experience - it's the difference between the situation one is in going into sparring vs starting a competition. And for something as intense for the whole body as BJJ, there's a bigger physiological component that goes with it.
had my first comp last weekend gonna use this advise for the next one. thankyou!
I think I've figured out my problem after going 0-3 at Naga two weeks ago. I don't let myself play my game, I like to start in open guard and from there attempt to sweep and be dynamic in my positioning. But in competition I feel the need to become a takedown machine and control top position at all times. Next time I'll aim to play to my strengths
This was honestly very useful! I completely F up my performance prob bc of the poor warming ups.
I would very much like a warm up video!
yes we are interested! please do a warm up video. thanks!
I always try to get a light workout in the morning, maybe 20min of the rower at a relatively easy pace, a maybe 5 of 5 push ups, rows, and squats cycling through all of them. This is about an hour before I have to leave for the competition. Once I get to the competition, weigh in, and have a bit of food and water, about 30-45min before my group is to go, I bring a resistance band and do the 5x5 push-ups, squats, and rows with sweat on, maybe some mild dynamic stretching of whatever I need to get done(especially my neck and shoulders). After that, I just do what I can to keep warm, when I'm on deck, I take the sweats of and just pace around a bit, listening to non hype up music to calm my breathing.
I've been a white belt for a while now and I'm still finding when rolling, that I'm fully focused on defending rather than attacking. Is this normal or is a mindset change needed?
Whats a while?
You have to build a solid defensive system before learning to submit. The spirit of jiu jitsu in my opinion is not to lose which doesn’t necessarily mean that you have to win.
Defend first, then move on to escapes, controls and submissions.
@@graciescottsdale facts ^
It just means you’re a beta male. No bigge though most dudes are
Very timely, got a competition this weekend.
This happened to me also, I got quite panicky when the side control pressure came on and lost. Cheers for the advice!
I was a competitive powerlifter before covid. You would NOT go and hit your first attempts without warming up.
Well you can, but hopefully they have a stretcher close by
Looking forward to moving on from competitive lifting to bjj. It's awesome and humbling learning such an art. I still strength train, always will, but I'm going to make bjj my priority and I'm doing my best not to muscle through during rolls and trying to learn the art. During comps is the time to use the power 💪
I have a gameplan. Then I tell myself I can't do it and then turn up at comps and have no idea what to do 😕.
It's bizarre how an adrenaline dump can make one match seem like 10 rounds in terms of fatigue. Getting a good warm up definitely helps. It also helps to think about competing as just another day of hard training. Stay relaxed just as you would before training in the gym. You do this every day, with competing its just in a different place with a different person. The days leading up to the comp make sure you go hard in every round in the gym. Arrive at the competition early. Bring a foldable mat if you can which helps a lot for warm ups. You can get some good rounds in before hand instead of your first match being the first round o the day.
Just in time for my first competition thanks!
I am competing for the first time in a month , seems like really solid advice thanks sir oss
Please do a video breakdown of your warm up. Love you Chewy.
Yes, warmup vid pls
I just compete 3 days ago and I didn't perform very. I can't pull the trigger of my full potential on rolling. There's something heavy in the air of competition. I score 2 points on 1st minute but halfway we scrambled then out of bounds. When I got up I feel fucked up, exhausted and blurry visions. That's the time my opponent got score on me. I feel sad until today flashing on my mind what happened on my match. So frustrating. But I know I need to shake it off and do more on the mats and be better nxtym.
Please do a warmup video! Also please include when should I warm up? It’s hard to tell when my match will be so I don’t know when yo start warming up so I find myself kinda of just half ass stretching when I’m on deck
Warm ups where my problem and I just realized this in a competition I did a few days ago. I never warmed up well previously and I was always super out of breath, grips were trash, I had the shakes etc. but my last tournament I literally went to a gym a few miles away from where I was competing and worked out (light cardio, battle rope, sauna, and stretching) and I felt really good during my competition. I still lost but I felt really good doing it.
Top class as always, Chewie! Legend brother 🙌❤
Thanks Chewy. I also had a similar question.
Α warmup video would be nice! :)
Went to my 4th and 5th competitions 2 weekends ago. The 4th one I barely warmed up (light pummeling then got cold again). My first match of that day I got injured. 2nd match didn’t go that well. Went to another tournament the next day even tho I was injured. Actually warmed up more thoroughly before my first match. Even tho I still didn’t win any matches I had more submission attempts, more escapes, more sweeps, and a lot more fun.
Prof Chewie, I have my first tourney in Sept and I literally was pondering exactly what you addressed here.
Thank you for your content, your insightful info, and for being so consistent in your channel.
God bless you brother🤙🏼
P.S. A warm up video would be crazy-stupid-helpful, especially for us white belts still trying to assimilate into the BJJ culture.
I am a white belt I am still very new to jujitsu been doing it for 2 months if that, but I am loving it I am very competitive and I want to be the best but the class that I am in is a summer/after school gym so a lot of the people don't care to improve I have been watching a your videos and was wondering how I can try my hardest to prove myself without coming across as a prik in rolling. Being the new kid I need to prove myself to get to the more competitive class/I don't want the other kids I am my class to take it easy on me (im in a white/grey belt class and all of the kids my size are white belts) any tips on what I should do?
"Have a nice wet hand!" 😂🤣 why was that so funny to me?
When adrenaline kicks in , you lose tactile dexterity . This overloads fine motor coordination. It’s why they design gun magazines to be so big and form fitting for reloading in firefights, can’t have you fumbling around with your weapon while reloading. Need good drills warmups and breathing techniques to compensate and get in control of your flesh suit. Also, sometimes people are sandbagging the lower belts.
competition warmup video please!
Good advice! Chewie's advice about keeping oneself warm during the matches was really helpful. at 5:15 though, if the competitor is barely light enough for their weight class, they should be careful to not make their gi heavier from the sweat, instead they should take the gi off and do the warm up wearing many layers of normal clothes, so they will lose weight efficiently but not soak their gi. that'll make them the lightest they can be on the scale.
That doesn't even make sense.
@@graciescottsdale what do you mean?
@@Demosc0ut There may be added weight to the gi from the sweat, but it's weight coming off the body.
@@graciescottsdale my bad, I meant my comment for a situation where a competitor is very close to the limit or slightly over it (like 100 grams). In that case, it's better to do the warm up wearing lots of clothes like chewie said, so then you'll sweat a lot, but without the gi cause it would absorb the sweat and make it heavier for the weigh in. If the competitor is well in the range of their weight class, then it doesn't matter. (I edited my original comment)
@@Demosc0ut Totally makes sense. :-)
Crazy, I have my first comp coming up, gi and nogi, gonna do this. Lol.
One of your best vids!
Awesome advice very true and stay around good partners 👍
I'm not embarrassed to admit that I farted once during a roll and everyone calls me Johnny farter or John gas leak. I had to quit but work got around to the new club and I also had to quit. I'm thinking of going to another club and using a false name so I can start over but I'm also going to have to pretend to be bad at grappling as I have 18 months experience and I want to look as if it's my first time
😭 what bro?
I found a slower warmup with less work over a little bit longer period was better for me. Anytime I went intense like pre-roll at my gym warm up. I found myself out of energy before I got to my match. But if I chilled out. And especially if I had a good long cold bath that day I always did better.
Same go for a first time competition for my son, he is 8 and competing in October
I used to train with the guy on your Pro29 poster.
Hey Chewy, I have a big competition coming up and wild appreciate a video on your favorite solo warmups, I rarely have coaches or teammates with me so I’d like to know some of the things I can do on my own that would translate well
Please do a warm up video!
Thanks chewy
Anyone have advice on warming up at comps? I think my biggest thing is I get there and I’m anxious, and there are people watching, so between those pressures I just don’t end up really warming up
Please do that warm up vid please
A more experienced competitor at my gym said you don't want ur first roll to be ur match
I am for a warm up video.
What if you did a couple different ones for people who are more calm, antsy and etc?
Hahhahaha this is totally me. My last comp I was like carrying one kid in one hand one in the other, watching my buddy compete then my name gets called out I’m like o s&&& my turn, watch the kids!! Totally didn’t feel like me on the mats but I still made it to semi finals. It was my first comp. I was pumped on pre-workout though lol
Awesome 👏 answer - I’d be curious how this relates to street defense as when someone attacks on the street you might be cold and I was thinking of Rickson, the way he brings his heart to a very slow beat before fighting so the opponent wears out first (but I assume this is after a thorough warm up)….any thoughts 💭 greatly appreciated…
Hey chewy, if he gives you an update on this after his next comp I'm love a follow up video.
Spot on!
The answer is, compete more. You get used to it. My first few competitions I felt the same way.
No matter what belt warming up good is a must
Warm up video please!
When should new white belt go from fundamentals class and start rolling for firs time?
I saw the title and laughed at myself
I don't even play drums without warming up. Why wouldn't you warm up for a fight competition?
That said and speaking from the experience of the real world, because I know many of you constantly question whether or not your training will work in the real world. If you can't control your adrenaline and cortisol dump (e.g. "fight, flight, or freeze" response) in a controlled environment, you've already lost the real defensive encounter. No, not the one against the drunk old man or the kid who has no idea how to fight that, being a trained fighter, you should've been secure enough to walk away from to begin with. I'm talking about the one against the experienced violent criminal who has done this for real for most of their life, may have even killed, and has chosen you as their next victim. Train your techniques to the point of muscle memory, remove your ego by cultivating a true sense of humility, and then trust your training to save you in the worst few-seconds of your life.
Any comments regarding supplement (pre, creatine) or NSAID usage for competitions?
Love it!
Hey chewy quick question have you ever rolled with Gordon Ryan and if you haven't would you if you were giving the chance
Interesting.I’m always ready to roll and fight.
What are your thoughts about lifting in fhe morning before a competetion as a warm?
Very similar to the question I asked xD
Amazing channels here
Make a warm up video
Warming up has nothing to do with losing in competition, the real issue is a fear of failure that becomes out of control.
Bro warming up helps you alot trust
Sometimes u can't warm up if u gotta defend yourself go with that mentality
Unreal luv it