How to Optimize Tournament Day

Jon Frakes was a member of our gym. We’ll forgive him as he juggles starting his own business, working hours at the local hospitals, and coming home to a beautiful (we met), pregnant wife and toddler son.

Besides the obvious badassery, Jon is a PT (both) and nutritionist. He worked with Patrick, still helps Coach Ryan and Jon Hensley, and has supported their families with his expertise as well.

Since we’ve got lots of tournaments coming up, we wanted to know what the expert says about how to put your best foot forward.

• What does a great start to a tournament day look like?

  I would say some extra carbohydrates the night before and, depending on how close you are to making weight, waiting until after weigh ins to eat.

  Tournaments are one of the few situations in which I generally do suggest higher glycemic carbohydrates in between rolls and maybe some small servings of supplemental proteins. A little bit of mobility flow and skill drilling/motor imagery prior are gold. 

• You always hear about athletes training hard, and then resting right before the 'Big Day'. Is that something you would recommend? How long of a rest period is ideal?

  This really depends on someone’s training age, but a day of rest prior to a tournament is ideal. Preparation comes from the months of work prior and ultimately good rest will pay more dividends on the mat next day. 

• How do you feel about weight cutting? What long term effects does it have on people of various ages?

  If someone is in the ideal body fat range, then weight cutting can simply be a small reduction in water intake days prior to lose up to 5#. I'm not typically pro aggressive weight loss strategies when the goal is more than 10#. There is much nuance to this as it depends on the individual and how appropriate weight cuts can be. 

• Is there a healthier alternative to weight cutting?

  Being leaner from the get-go so weight cuts are minimal to non existent.

• Anyone who has been to a tournament has experienced the adrenaline dump that leaves you exhausted after your first roll, but you've signed up for multiple divisions and have another couple rolls ahead of you! Do you have any suggestions for how to deal with the dump and maintain energy throughout the day?

  My answer to this would be plenty of restful sleep regularly, lots of carbs the night prior (taking into context making weight) and those fast-digesting glycemic carbs during the day. 

  Editor’s note: We’re talking glycemic carbs like a packet of skittles, M&Ms, whatever snack you usually feel a little guilty eating.
  

• Do you have any suggestions for maximizing your time between rolls on a tournament day (stretching, just relax, walk around and keep moving)?

  Generally some mindfulness and moving around in whatever way feels good. Greater training age will allow for more active work/drilling than those who are lesser experienced.  

• Lots of students and coaches celebrate after a tournament by going out for pizza and milkshakes, or whatever meal. Is that a good recovery habit after the big day?

  As humans we tend to bond over food. Assuming someone does not have an existing eating disorder, I would say this is totally fine to celebrate with the team and enjoy some hard-earned relaxation. Jump back on the horse tomorrow and track your macros!

• Let's say, you finish the day and finally get home after the long car ride. What can you do that evening/afternoon to help yourself bounce back the next day? Should you bounce back or is this the time to take it easy?

  Training age is still paramount here and amount of rolls the day prior would dictate a better answer. But generally a day or two off with emphasis on good nutrition and sleep is ideal. 

• Anything you would like to add?

  A program is only as good as one's capacity to recover from it. We must take into context training age, past/present injuries, schedule and workload, sleep fatigue ratio, calorie intake, and performance goals. If anyone feels lost on this feel free to reach out! You are welcome to text/call anytime.

Thanks, Jon, for the information!

Jon is a great resource for physical therapy, nutrition and workout programs. I can personally attest to the lack of judgement and general feeling of ‘big brother’ that he gives off. Check out his website for more info or to schedule a free consultation at Resurgence Rehab and Performance. You might recognize a person or two on the website.