Gracie BarraShow Me You Mean ItGracie Barra Bondi Contents

Gracie Barra Bondi · The athlete guide

Show Me You Mean It

A guide for Jiu-Jitsu athletes who want to compete at the top level. It sets the standard, pillar by pillar, at two levels: an eight-week test of your discipline, then Pro.

It's built from my own camps for the Pan Ams and my last IBJJF Worlds as a brown belt, the closest I came to going pro. This is the standard I'm inviting you into, scaled to your age and your situation. For younger athletes it's scaled down while you're still growing. If you're able, willing and your family can afford to go further, even better.

Ricky Pachon · Head Coach, Gracie Barra Bondi

See the contents How it works

Contents

Read Start here first. Then work through the six pillars in order: they are the minimums.

Part 1

Start here

The deal, the two levels, and the long view.

  1. How it worksEight weeks on you, then we invest.
  2. The two levelsShow Me You Mean It and Pro, with what each costs.
  3. The Long GameOne big goal, a long-term plan built with your support team, and sticking to it.

Part 2

The six pillars

Diet, exercise and focused training build your day-to-day plan. Recovery, mindset and technical work let you hold it. All of it runs on a plan, not on guesses.

  1. Diet

    A dietitian at either level, and their plan followed exactly. Fuel to train and grow. No weight cutting under 18.

  2. Strength & Conditioning

    A basic strength program, zone 2 runs and sprints. You finish the program.

  3. Focused training

    Four or more sessions a week, adults classes and open mats, the same focuses held long enough to stick.

  4. Protected recovery

    Sleep first. Stretch. Small niggle? Tell your coach and modify. Keep your skin clean.

  5. Mindset and mental tools

    Ten minutes of reading a night, a book every month or two, a short training log after every session and one weekly reflection.

  6. Technical empowerment

    Own your development. Go beyond the class. Record your rounds and review them.

Part 3

Standards

How a competition team athlete behaves, on and off the mat.

  1. Clean AthleteNo drinking, smoking, vaping or drugs. Stop everything first, then bring back only what helps.
  2. Team StandardsWhat's negotiable, and what isn't.
  3. CommunicationHow to talk to your coach, especially when it's hard.
  4. Competition DayNo screens. Calm, present, human.

Part 4

Planning and support

Making it fit a real week, with your family behind you.

  1. Schedule & StudyBuild your week in 30-minute blocks. Nine hours of study, minimum.
  2. For ParentsBuy-in, the real costs, and why you read Mindset too.
  3. 8-Week TrackerA printable daily tracker and weekly check-in.
  4. ChecklistsEvery checklist in the guide on one page: shopping, bookings, daily, weekly, comp day.
  5. Printouts and downloadsEvery printable and every playbook PDF in one place.

Part 5

Going pro

Where this leads once you've shown me.

  1. Going ProThe Pro version of every pillar, with my own camp as the reference.

How it works

Going pro isn't cheap or easy. I won't ask your family to pay for blood tests, DEXA scans, a full meal plan and a strength coach and then see you stop after two weeks. So it has to come from you first.

  1. Eight weeks, on you

    Run the Show Me You Mean It plan for eight weeks, on your own. No parents chasing you, no coach chasing you. Log it every day in the tracker.

  2. I watch

    I'll see it in training, in your tracker, and from your parents. How was your sleep? How's the book? If it's not happening, I'll tell you, calmly and directly.

  3. Then we go pro

    Eight disciplined weeks and we invest: proper data, proper professionals, the Pro plan. If not, no drama. We stay at this level until you're ready.

Who it's for: teens and adults on the competition team who want to win something big. I've had plenty of athletes your age at the elite level, so age isn't the barrier. Teens tend to be more up and down, and that's normal. An adult who is here only to train gets held to a harder standard than a teen still at school.

The two levels

Same standards at both levels. Pro adds more structure, more data and more professionals to help you hold them over time.

Level 1 · Eight weeks

Show Me You Mean It

Cheap. Easy to start. Hard on discipline.

  • About $150 for one dietitian consult and a rough guide to your daily macros
  • About $30 for a heart rate monitor for your runs
  • About $15 for a tripod to record your rounds
  • About $20 for an alarm clock, so the phone leaves the bedroom
  • About $20 for your first book
  • Maybe $100 for a flip phone, if the smartphone is the problem

Everything else is free: focus, effort, sleep, reading, showing up. That's the hard part.

Level 2 · Once you've shown me

Pro

Same standards. Far more structure and support.

  • DEXA scan and full blood panel
  • A sports dietitian: a full meal plan with recipes, and check-ins
  • A professional strength and conditioning coach
  • Physio every second week, booked ahead
  • An accredited sports psychologist, roughly $250 to $350 a session
  • 10 to 12 sessions a week, including strength work
  • Paid instructional libraries, and every session recorded and reviewed yourself

As a rough guide, about $1,350 to $1,650 to set up, then about $1,050 to $1,500 a month, before training fees and travel. Those are estimates, not quotes. The breakdown is in Going Pro.

Not a requirement to start. It's where we go once the discipline is warmed up, if you're willing and your family can afford it.

All of this is very regimented, very militaristic, and it's supposed to be. The pillars are easy to list. The depth and discipline inside each one is where the money is.

Elite training is what you bring to the session, not where you train.
Start here: The Long Game Then Pillar 01, Diet