I. Fight Week: Final Adjustments

The last week before the competition is not the time to learn new techniques, but to refine what you already know and ensure your body is recovered.

1. “Tapering” (Reduction of Intensity)

Many athletes make the mistake of training exhaustively until the day before.

• Active Recovery: Reduce training volume. Focus on specific positions and your “Game Plan.” Avoid intense “Shark Tanks” in the last three days so that your joints and muscles are 100% rested.

• Sleep is Priority: Try to sleep at least 8 hours a night. Sleep is where neurological and muscular recovery occurs.

2. Weight Management and Nutrition

If you need to make weight in Dallas, planning is vital.

• Avoid Last-Minute Diets: Do not try to lose weight drastically in the last two days. This saps your strength and energy. Maintain a balanced diet, rich in complex carbohydrates and lean proteins.

• Hydration: Drink plenty of water during the week, but start reducing gradually if you are very close to the weight limit, always monitoring your energy.

II. The Day Before: Logistics and Mindset

The day before should be dedicated to mental peace and logistical organization to avoid unnecessary stress.

3. Equipment Check

Nothing is more stressful than arriving at the tournament and discovering that your kimono does not pass inspection.

• Kimono (Gi): Check that your kimono is clean, has no holes, and that the sleeves and pants are at the correct length required by the IBJJF. Take a spare kimono if possible.

• Mouthguard: Make sure it is in your bag. Never compete without it.

• Documentation: Have your ID and federation registration (if necessary) easy to access on your phone or printed.

4. Visualization and Mental Focus

Follow the example of Master Rickson Gracie and use your mind to your advantage.

• Visualize Victory: Close your eyes and imagine the referee starting the fight. Visualize yourself applying your first takedown or guard pass. Imagine yourself winning.

• Accept the Nervousness: It is normal to feel “butterflies in your stomach.” Use this extra energy to increase your reflexes, not to panic.

III. Competition Day: Execution

When you arrive at the event venue in Dallas, follow a strict routine to stay in control.

5. Strategic Warm-up

The warm-up prepares your nervous system and prevents injuries.

• Timing: Start warming up about 20 to 30 minutes before your category is called.

• Specific Movements: Do takedown entries, hip escapes, and some “guard pulling” with a teammate. The goal is to sweat lightly and raise your heart rate without getting tired.

6. First Minutes Strategy

Many fights in Dallas are decided in the first 60 seconds.

• Dictate the Pace: Enter with the intention of scoring the first points or securing the first advantage. Whoever scores first has a statistically much higher chance of winning.

• Breathe: If you fall into a bad position, do not panic. Use nasal breathing to stay calm and execute your technical escape that we trained at the academy.

IV. Support from the Alex Martins BJJ Team

Remember: although you are alone on the mat, you have our entire Dallas team behind you.

• Listen to your Coach: In the heat of the fight, the voice of Professor Alex or your instructors is your guide. They can see openings you might not notice.

• Team Spirit: Support your teammates. The positive energy of Alex Martins BJJ in the gym makes a huge difference in your performance.