When Adele Fornarino first competed at ADCC, she approached it with excitement and curiosity. "I was really happy to be there, excited to compete, and had never really been exposed to that level of competition," she recalls. 

This initial experience served as a test run, allowing her to understand the gap between her skills and those of her opponents. "I realized I had built up the gap in my head more than it actually was," she said. And she left with the belief that winning the division the next time round was an attainable goal.

This year, her mindset is distinctly different. 

"I’m not just going there to take part; I’m there to take the division," she says.

 With experience and rigorous preparation, Adele is laser focused on winning. "I know I’m good enough to beat all the girls in the division. This is about getting the job done."

Adele's mental preparation has evolved significantly since her debut. The emergence of her "Daddy" persona—a playful yet empowering identity—symbolizes her confidence and determination. "Daddy energy came from the reassurance that I deserve to be there and can make the most of these opportunities," she explains. This persona helps her exude confidence and reduce self-doubt.

Her mental strategies include balancing seriousness with a touch of fun. "I don’t take myself too seriously in front of the cameras, but I stay focused on the match," she says. Learning to enjoy the competition environment and finding moments of levity have become crucial elements of her preparation.

Self-talk has also become a vital tool. Inspired by fighters like Israel Adesanya who she watched mouth “I’m willing to die out here” during a fight, she adopts a similarly determined mindset. "Sometimes that self-talk is about taking that mentality, being willing to put my body on the line” she shares. This mentality helps her stay focused and resilient under immense pressure. 

Training in Australia presents unique challenges, especially with fewer female training partners. Adele's approach is meticulous and purposeful. "I stick to a specific routine to get the training I need," she says, emphasizing the importance of choosing training partners wisely. She balances her sessions with different skill levels and appropriate sized partners to optimize her growth and prevent injury. "I don’t like rolling with people significantly bigger than me—not because I can’t handle them, but because the physical output is too high and I don’t want to risk injury."

Her training is segmented: 20% with more skilled partners, 30-40% with peers for competitive rounds, and 60-70% with slightly less skilled partners to refine her techniques. This approach, inspired by Roger Gracie, ensures she develops her skills comprehensively while minimizing the risk of burnout or injury. 

"I’m more inclined to study actual match footage than watch instructionals," she notes. This method helps her learn from high-level competitions and apply those insights in her training. Additionally, traveling to elite training environments, such as Atos HQ, provides her with invaluable exposure and learning opportunities. "Spending time in high-level rooms ensures my mistakes get exposed, which is really important for growth," she says.

Rituals also play a significant role in her pre-competition routine. "I’m decently superstitious," she admits, mentioning small practices like wearing specific jewelry that provide comfort and confidence. 

"People in my corner will wear some of my jewelry because it holds significance to me,” she elaborated on how she feels connected to her supporters when she’s on the mat. These rituals help her maintain a sense of normalcy and control amidst the chaos of competition.

Resilience, especially after setbacks, is another cornerstone of her approach. "If you lose, it’s okay to be upset, but you need to use it as a chance to learn and improve," she advises. She emphasizes the importance of perseverance and continuous self-improvement, believing that each loss is an opportunity to grow stronger and more skilled.

Maintaining a balance between training and personal life is crucial for Adele. "It’s important to have times of playfulness and times of seriousness," she says. Simple pleasures like video games and good food help her reset mentally and avoid burnout. This balance ensures she remains motivated and enjoys her journey in jiu-jitsu.

"Especially if I’m not cutting weight, I like enjoying food. Because I definitely enjoy food. Things like that are very important to be able to reset the mind and reset the body for the next training session.”

Adele's long-term vision is ambitious and clear. "I have high hopes for my career," she says, with goals such as winning a gi world title, achieving a Grand Slam in both Gi and No-Gi, and becoming a legend in the sport. Recently, she competed against Ana Rodrigues on WNO despite being hospitalized just a few days prior. She said she wasn't sure if she would make it to the competition stage. 

She did make it, choosing not to announce her hospitalization to avoid the perception of making excuses. This feeds into her mindset of being dominant, strong, and able to beat anyone. 

Her immediate focus is on preparing for ADCC and other high-level competitions. She had planned to use events like the WNO match to stay sharp and test strategies. "This is about getting the job done," she reiterates, confident in her abilities and determined to succeed.

Adele Fornarino's journey offers a glimpse into the meticulous and passionate world of a top Jiu-Jitsu competitor. Her approach to training, mental preparation, and personal growth is a valuable example for both aspiring and seasoned athletes. As she continues to pursue her goals and face new challenges, her story underscores the importance of resilience, authenticity, and a relentless drive to improve.

How To Watch The 2024 ADCC World Championship

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Replays, highlights and news also will be available on both platforms.

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Don't Miss IBJJF World Championships And ADCC World Championships On FloGrappling

In May 2024, FloGrappling is streaming the fourth and final Grand Slam event on the IBJJF Calendar in California.  

In August 2024, FloGrappling is streaming the ADCC World Championships. The bi-annual tournament returns to Las Vegas. 

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