Competition Prep Part 5: 13-Min Pre-Fight Flow for BJJ

Inhale touch the right elbow. Inhale touch the left elbow. Inhale foot forward, arms up. Try lifting the back knee off the floor for a second.

Engage your legs. Hands down, extended pyramid pose. Flex the right foot and move your head down and your chest down and back. Inhale forward, exhale back.

Deep breath, inhale and exhale. Right arm up, twist. Catch the back foot, pull the heel in, lower your hips down. Release the foot, walk back to kung fu stretching.

Go really deep and stay a second on each side. Maybe jig a little bit up and down. Left hand forward, right arm up, side plank pose. Try opening your chest more almost so that you're doing a upside down plank.

Plank vinyasa. Back bend inhale, exhale down dog. Left leg up, inhale. Knee to chest, exhale.

Inhale left elbow. Inhale right elbow. Inhale foot forward, arms up, foot flat. Lift the back knee for a second.

Fingers down, extended pyramid, square hips. Inhale forward, exhale fold. Inhale, exhale. Inhale, exhale.

Left arm up, twist, open, twist, open. Lift and twist. Catch your back foot, pull the heel in, squeeze the heel in towards your butt. Release, quick kung fu stretching from side to side.

Keep your legs engaged all the time. Break with your thighs. Side plank pose, open your chest as far as you can go. Lift your torso up.

Vinyasa. Back bend inhale, exhale down dog. Step your right foot forward on the outside of your right hand. Knee down, right elbow down or both elbows down or stay on your knuckles.

Close your eyes. The more nervous you are, the more you need to warm up. So on a scale from 1 to 10, how nervous are you? This is for tomorrow of course, for competition day.

If you're nervous 7, then you should warm up 7 or maybe even 8. If you're nervous 5, then 6 or 7 warm up is enough. So warm up more than you're nervous because with the breath and with the movement, the nervousness is going to transform into creative positive usable energy. Switching sides, left foot forward, elbows down or stay on your knuckles.

Relax your head. Sink into your hips. The more nervous you are, the deeper you breathe. Try to breathe so deeply that there is a pause between the breaths.

In that pause there is silence and space where you have nothing to be nervous about. You will notice it's only when you breathe in or out that you can be nervous. When your breath is either held in or held out, you can't be nervous. Both knees down, sit back, lean back, stretch the front of your thighs, squeeze the butt, squeeze the belly.

None of your opponents that you're going to fight tomorrow has been preparing as consistently and as deliberately as you have with this program. You have not a golden key, but a not a golden ticket, but more of like an extra tool up your sleeve. So it's like doing this is like having a really good extra submission or escape or a takedown that nobody else knows. And what you have been doing this week has prepared you both mentally and physically and is going to keep you away from at least 60 to 70 percent of the injuries you would otherwise have risked yourself of exposing you to.

It's really hard to remember to have fun when you compete and just telling someone remember to have fun, it's not that simple, it's really hard. And having fun can mean being super focused and serious and really trying your best. That might count as fun as well. Sit on your butt, feet together, fold forward in the butterfly stretch.

If you're going to use earphones like headphones with music tomorrow, then make sure one of your friends can tell you when you're about to fight because you don't want to be distracted from your focus and your music by constantly looking up to see when you're going to fight next. So have a good friend, make a good friend that can help to tell you and just come and tell you when you're going to fight because that way you can be completely internal. Just focus on your breathing and your poses, maybe even use visualization to repeat the fight over and over again in your head like you want the fight to start because after the first 30 seconds to a minute, the fight is going to go by itself. It's the first minute that is crucial where you have to be present and not fuck up and do any stupid mistake and be afraid and stress out.

So if you can keep your composure the first minute, the fight is going to go by itself after that. Stand up, cross your ankles, lift your chest and relax. Take a moment to remind yourself that you have really went out of your way to prepare for this competition, completing this program and eating well, losing the weight you should have lost or gained the weight you wanted. If you can be as economic and as careful with spending your energy as you've been doing this program, tomorrow is going to feel easy when it's finished.

Place your hands together, bow your head down, thank yourself for showing up, lift your shoulders, inhale and exhale, relax. Open your eyes, best of luck tomorrow, I wish you all the best. Please send me the fight so I can smile when I see you do all the crazy stuff that you're going to do. Ussss!