One of the best ways to mentally prepare for a Brazilian Jiu Jitsu competition, or boxing/muay thai match, is to take a step back. It’s okay to take a break from training every once and a while; it is actually recommended. While you take that day of rest or light training, it is best to take your time to not only recover but analyze what you have done to progress in the past week, and how you can progress in the next week.
Depending on what your goal is, whether it be trying to move up weight class or move down a weight class, you will always need to adjust the way you eat to the way you train. The best way is to be smart with the foods you choose by paying attention to nutritional values. Portion sizing with four meals a day, rather than three, is also a great way to prevent over eating or under eating. You can ensure top performance on the mat for jiu jitsu, or in the ring with boxing and muay thai when you have the right amount of protein, carbohydrates, amino acids, and other vitamins; along with proper hydration.
While most of your jiu jitsu or striking training is centered upon its physical and technical aspects, efficiency has to be the key. Focusing on a goal such as winning your division in the next competition is always great motivation. But sometimes so much intense training can lead you to over working yourself. You need to train smart by maintaining a balance between your diet, your physical training, as well as your mental game. All that wear and tear from overtraining can negatively impact your mental game if it feels like you are under performing. But don’t be discouraged! Simply ask yourself:
How am I training efficiently? What are my strengths, and what are my weaknesses? How can I improve?