Getting Your Head in the Game: A Beginner’s Guide to Competition Mindset (from someone who’s still figuring it out!)

Alright, so you’ve been training hard, drilling those techniques, and maybe you’ve even started to feel like you’re getting the hang of this whole Jiu-Jitsu thing. Then someone mentions "competition," and suddenly your stomach does a little flip, doesn't it? If that sounds familiar, trust me, you’re not alone. I’m certainly no world champion, or even a local hero, but I’ve dipped my toes into the competition pool a few times, and I’ve picked up a few bits that might help ease those pre-comp jitters.

This isn’t going to be some philosophical deep dive into the psychology of elite athletes. 

Nope, this is just a bit of thought from one regular jiu-jitsu enthusiast to another, sharing what’s helped me get through those moments when my brain tries to convince me I’m about to make a fool of myself on the mats.

The Inner Monologue: Silence the Noise

Picture this: you’re at the venue. It’s buzzing with competitors. There are people everywhere, mats laid out, refs shouting, coaches yelling encouragement, and the constant thud of bodies hitting the mats. It’s exciting, no doubt, but it can also be incredibly overwhelming. For me, that’s when the little voice in my head starts up – "Are you sure you remembered that sweep? What if they’re really good? Everyone’s watching!"

My absolute game-changer for this specific kind of mental clutter? Music. Yep, good old-fashioned headphones and a carefully curated playlist that I’ve created in the weeks before, heard a song during a roll which got you motivated? Add it. In the gym and vibing to a song whilst deadlifting? Add it. Before I even step foot onto the mats to warm up, I’m playing my music. 

It’s not about psyching myself up with heavy metal (though if that’s your vibe, go for it!). For me, it’s about creating a personal bubble, a small sanctuary of calm amidst the chaos. Whether it’s something chilled out or some song I know backwards, if I just need a distraction, that music helps me block out the external noise and, more importantly, quieten that internal monologue of doubt. It's like putting up a "Do Not Disturb" sign on my brain, allowing me to focus solely on what I need to do. Try it – you might be surprised how much of a difference it makes.

Fueling the Machine: The Carb Connection

Okay, so you’ve managed to get through your first match. You’re probably buzzing, or maybe you’re a bit gutted, but either way, you’re likely knackered. What happens next? You wait. And wait. And then you’ve got another match. This is where I learned a valuable lesson: recovery between matches is crucial, especially for anyone who hasn’t competed before, who might gas out a bit quicker.

I found that quick-absorbing carbohydrates were my best friend here. We’re not talking about a full Sunday roast, obviously! Think things like a flapjack, sweets, or even a small energy gel if you’re into that sort of thing. Something that’s easy to digest and gives you a rapid energy boost. Before I got onto this, I’d just be sipping water, feeling my energy levels dip, and then wondering why I felt sluggish in my second or third match. A little bit of easily accessible fuel can make a huge difference to your performance and, frankly, your enjoyment of the day. Don’t overdo it, obviously – no one wants to feel bloated or having a sugar crash on the mats – but a small, timely top-up can be a lifesaver.

The Outcome Doesn’t Define You: Learning to Lose (and Win!)

This is probably the most important lesson I’ve learned, and it’s taken me a while to grasp it. When you’re starting out, every match feels like the be-all and end-all. You’ve trained for this, sacrificed your weekends, maybe even bought a fancy new gi. The thought of losing can feel devastating, like all that effort was for nothing.

But here’s the honest truth: it absolutely doesn't matter if you lose. And I mean that sincerely. Of course, everyone wants to win. The feeling of getting your hand raised is fantastic, a real confidence booster. But the purpose of competing, especially as a beginner, isn't solely about winning a medal. It's about testing yourself, stepping outside your comfort zone, and learning.

Every loss is a lesson. It highlights a weakness in your game, a submission you missed, a position you struggled to escape. These are not failures; they are signposts pointing to exactly what you need to work on back in the gym. Think of it this way: a loss gives you specific homework. A win? Well, a win is great, but sometimes a win can mask areas that still need work.

The biggest victory on competition day, in my humble opinion, is just showing up. It’s putting yourself out there, facing your fears, and stepping onto those mats. Regardless of the outcome, you’ve gained invaluable experience. You’ve felt the pressure, adapted (or tried to!), and learned something new about yourself and your jiu-jitsu. 

So, if you lose your first match, or your second, or even all of them – so what? Shake hands, thank your opponent, and get ready to go home and tell your coach what happened so you can get better. The jiu-jitsu journey is long, and competition is just one small, albeit intense, part of it. 

Go On, Give It a Go!

Taking that first step into competition is daunting, no doubt about it. But with a few simple strategies – like creating your own mental quiet space with music, keeping your energy levels up with smart snacking, and most importantly, reframing what a "win" truly means – you can turn what feels like a terrifying ordeal into a genuinely valuable experience.

Remember, we’re all on this journey together. No one starts as an expert. We’re all just trying to get a bit better, one roll at a time. And if you’re reading this, thinking about competing, then you’re already showing the kind of guts that makes this sport so brilliant. Good luck, and enjoy the ride!

And hey, if you get some Mat Rebellion kit, you might just get +10 jiu-jitsu skill whilst wearing it!