Competition Weight Management

Overview

This program helps you safely reach your target weight class while maintaining your strength and performance. It's designed for athletes cutting 3-8% of bodyweight.

Safety First

This program is for moderate cuts only. Consult a sports nutritionist for cuts greater than 8% or rapid weight cuts.

Warning signs to stop:

• Dizziness or fainting
• Severe mood changes
• Performance decline greater than 10%
• Persistent fatigue

Understanding Weight Classes

IBJJF Weight Classes (Adult Male)

| Class | Weight (Gi) | |-------|-------------| | Rooster | Up to 57.5 kg | | Light Feather | 57.5 - 64 kg | | Feather | 64 - 70 kg | | Light | 70 - 76 kg | | Middle | 76 - 82.3 kg | | Medium Heavy | 82.3 - 88.3 kg | | Heavy | 88.3 - 94.3 kg | | Super Heavy | 94.3 - 100.5 kg | | Ultra Heavy | 100.5+ kg |

IBJJF Weight Classes (Adult Female)

| Class | Weight (Gi) | |-------|-------------| | Rooster | Up to 48.5 kg | | Light Feather | 48.5 - 53.5 kg | | Feather | 53.5 - 58.5 kg | | Light | 58.5 - 64 kg | | Middle | 64 - 69 kg | | Medium Heavy | 69 - 74 kg | | Heavy | 74+ kg |

Program Structure

Phase 1: Assessment (Week 1)

Establish baseline and create your plan.

Daily Actions:

• Weigh yourself each morning (after bathroom, before eating)
• Track all food and water intake
• Maintain normal training volume
• Note energy levels (1-10 scale)

Calculate Your Cut:

Current Weight - Target Weight = Total to Lose
Total to Lose ÷ 4 weeks = Weekly Target

Example: 78 kg → 76 kg = 2 kg over 4 weeks = 0.5 kg/week

Phase 2: Gradual Reduction (Weeks 2-3)

Slow, sustainable fat loss while maintaining performance.

Nutrition Strategy:

• Reduce calories by 300-500/day
• Maintain protein at 2g/kg bodyweight
• Reduce carbs slightly on rest days
• Keep fats at 0.8-1g/kg
• Hydration: 1 oz per lb of bodyweight

Training Program:

Monday: Strength Maintenance

• Focus on compound lifts
• 3x5 on main movements (squat, deadlift, press)
• Keep weight heavy, reduce volume
• 45 minutes maximum

Tuesday: BJJ Training

• Normal class attendance
• Full sparring intensity
• Focus on technique efficiency

Wednesday: Light Conditioning

• 25-30 minutes steady state cardio
• Keep heart rate 120-140 BPM
• Walking, cycling, or swimming

Thursday: BJJ Training

• Drilling focus
• Moderate sparring
• Competition preparation

Friday: Strength (Light)

• Same movements as Monday
• 60% of normal weight
• Focus on feeling good

Saturday: BJJ Sparring

• Competition rounds
• Game plan practice
• Note energy levels

Sunday: Active Recovery

• Light yoga or stretching
• Walking only
• Complete rest if fatigued

Phase 3: Final Week (Week 4)

Fine-tune weight and prepare for weigh-in.

Training Reduction:

• Reduce all training by 40-50%
• No hard sparring after Tuesday
• Light drilling and movement only

Nutrition Final Week:

| Days Out | Strategy | |----------|----------| | 7-5 days | Continue gradual reduction | | 4-3 days | Reduce sodium, maintain hydration | | 2-1 days | Light water cut if needed (see below) | | Weigh-in day | Make weight, immediately rehydrate |

Water Cut Protocol (If Needed)

Only use for final 1-2 lbs/kg. Never for more than 3% of bodyweight.

48 Hours Out:

• Reduce water to 50% of normal
• Low sodium foods only
• Light training only

24 Hours Out:

• Reduce water to 25% of normal
• Very low sodium
• Light stretching only

Weigh-In Day:

• Small sips if needed
• Make weight
• Immediately begin rehydration

Rehydration Protocol

Immediately After Weigh-In:

• 500ml water with electrolytes
• Small amount of carbs (fruit)
• Continue sipping fluids

Next 2 Hours:

• 1-2 liters of fluid
• Light, familiar meal
• Sodium to retain fluid

Pre-Competition:

• Normal hydration
• Familiar pre-competition meal
• Carbs for energy

Training Adjustments by Deficit

| Calorie Deficit | Training Adjustment | |-----------------|---------------------| | 250-500/day | Maintain normal volume | | 500-750/day | Reduce volume by 20% | | 750-1000/day | Reduce volume by 35% |

Performance Monitoring

Track these daily:

• Morning weight
• Energy level (1-10)
• Sparring performance (1-10)
• Sleep quality (1-10)
• Mood (1-10)

Red Flags:

• Energy below 5 for 3+ days
• Performance decline greater than 2 points
• Sleep quality below 5

If red flags appear, increase calories by 200/day.

Sample Meal Plan

Training Days (Higher Carb)

Breakfast: Eggs (3) + oatmeal (1 cup) + fruit Lunch: Chicken breast + rice + vegetables Pre-training: Banana + protein shake Post-training: Protein shake + rice cakes Dinner: Fish + sweet potato + vegetables

Rest Days (Lower Carb)

Breakfast: Eggs (4) + vegetables Lunch: Tuna + large salad + olive oil Snack: Greek yogurt + nuts Dinner: Lean beef + vegetables + small amount of carbs

Common Mistakes

1. Cutting too much too fast: Plan ahead
2. Ignoring performance signs: Listen to your body
3. Dehydration during training: Dangerous and counterproductive
4. Poor rehydration: Ruins competition performance
5. Trying new foods competition week: Stick to familiar foods

Emergency Weight Cut (Last Resort)

If behind target with 48 hours left:

1. Hot bath/sauna (monitor carefully)
2. Light layer of clothes for light movement
3. Never exceed 3% water cut

Never use diuretics, laxatives, or extreme measures.

Final Week Checklist

• [ ] Weight is within 2 kg of target (7 days out)
• [ ] Training is reduced appropriately
• [ ] Rehydration supplies prepared
• [ ] Post-weigh-in meal planned
• [ ] Energy levels acceptable
• [ ] Mental preparation complete

Make weight safely, perform at your best.