#270 How to HACK BJJ Competition Training Camps | How to Compete "Every Weekend" | Perform on COMMAND

·53 min·5 clips

Josh McKinney unveils his secret notebook method for a perfect six-week jiu-jitsu competition camp.

In this solo episode, Josh McKinney outlines a structured approach to preparing for jiu-jitsu tournaments based on his personal 'secret notebook' method. He introduces the idea of a six-week training camp, adaptable to longer periods, designed for both beginners and experienced competitors. McKinney stresses the importance of consistency and being 'half in shape' as sufficient to start. He shares anecdotes, including a beginner who competed with minimal training and won via disqualification, to encourage participation. The core concept is designating one 'performance day' per week where the sole goal is to win, simulating competition conditions in the gym. McKinney explains how this builds the mindset needed for actual tournaments, contrasting it with regular training days focused on improvement. He recounts his own experience competing eight times in 12 weeks, including while injured with a broken ankle, to illustrate the method's effectiveness. Practical scheduling advice includes lifting weights once a week, separating offense and defense training nights, and avoiding overtraining by recognizing when basic skills become difficult. McKinney delves into mental preparation, recommending Wim Hof breathing routines two hours before competition to manage anxiety and positive self-talk to counter negative thoughts. He also covers injury prevention exercises and weight-cutting strategies, advising to only cut weight when it enhances performance. The episode concludes with a reflection on treating each competition as potentially your last, emphasizing gratitude and enjoyment in the process.

As heard by us

A six-week camp built around weekly practice competitions that make tournament performance feel familiar.

Competition prep becomes a six-week habit: practice performing every week. Josh McKinney builds on advice from Mark Vives, who competed each weekend and recreated a full competition at his gym whenever no tournament was scheduled.

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Why you'd press play

You want tournament Saturdays to feel rehearsed, not like a once-a-year emergency.

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