BJJ practice plan
90-Minute BJJ Competition Training Plan
A competition-prep session that adds stand-up, conditioning and timed rounds at match pace, built for students with a tournament coming up.
90 minutesIntermediate to advancedFocus: Takedowns, top pressure and competition paceHigh intensity
Warm-upSkillWater breakCompetitionConditioningCool-down
Equipment
Mats · Timer · Gis or no-gi gear as neededThe plan, block by block
1. Warm-up
Warm-up and drilling flow
12 min0:00 - 12:00
- Movement drills
- Flow rolling at 50 percent
Coaching points
- Breathe and stay loose
2. Skill
Takedown entries
15 min12:00 - 27:00
- Single-leg entry and finish
- Snap-down to front headlock
- Guard-pull options for players who prefer bottom
Coaching points
- Change levels before you shoot
- Keep the head up
3. Skill
Top pressure series
15 min27:00 - 42:00
- Side control to mount transitions
- Mount maintenance against bridges
Coaching points
- Weight through the chest
- Follow the hips
4. Water break
Water break
3 min42:00 - 45:00
5. Competition
Match-pace rounds
30 min45:00 - 75:00
Rounds at competition length with short rests.
- Start standing
- Score points the way the ruleset does
- Coach calls out time left
Coaching points
- Know the score and the clock
- Finish strong in the last minute
6. Conditioning
Conditioning finisher
8 min75:00 - 83:00
- Sprawls, bear crawls and shrimp sprints in intervals
Coaching points
- Quality reps, then rest
7. Cool-down
Stretch and debrief
7 min83:00 - 90:00
- Long stretch
- Each athlete names one thing to sharpen
Coach's notes
Taper the last few days before a tournament. Keep intensity high but cut the volume.How to adapt this plan
- Match rounds to each athlete's division length.
- Video one round per athlete to review together.