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Learn how to keep away from a disastrous WEIGHT CUT

Learn how to keep away from a disastrous WEIGHT CUT

By Coach Dustin Myers, CSCS

Are your wrestlers reducing weight the WRONG method?

Ah, sure…the proverbial elephant within the room – weight reducing.  Personally I’m an enormous proponent of wrestlers NOT reducing weight, significantly at the highschool or youth degree, however till we’ve a significant tradition change it is going to stay part of the game.  Even when an athlete shouldn’t be reducing a considerable amount of weight the fact of being caught between two weights (say, an athlete that walks round at 190lbs) normally leaves us with one choice and that’s taking off some water weight earlier than weigh ins.  Nevertheless, like most issues, there are proper methods and much more improper methods to go about it, with many athletes taking off weight in methods that may be detrimental to efficiency and their well being.

What to keep away from:

1. Do NOT restrict your water consumption early within the week.The simplest mistake to make is to restrict water as you’re bringing your weight down. A chronically dehydrated physique turns into a sponge, retaining any water that is available in and making it exhausting to really lose extra water when it comes time to make weight.

Answer: keep hydrated consuming 1 gallon of water or extra per day all week

2. Do NOT skip meals. Even when bringing your weight down through the week your physique nonetheless wants gas for restoration. Ravenous your self will trigger your metabolism to grind to a halt and your physique will go right into a catabolic state, consuming away on the muscle you labored so exhausting to realize.

Answer: proceed to eat small nutrient dense meals 3-4 occasions per day your entire week.  Restrict carbohydrates to fruits, veggies, and low glycemic advanced carbs like quinoa and brown rice – ideally after coaching. Excessive fats meals comparable to eggs, avocado, and nuts will present power and fulfill starvation even in small quantities.

3. Do NOT work exhausting to take off the burden. When it comes time to make weight, you need to be roughly the identical variety of kilos over that you would be able to safely lose in a single apply. When you usually sweat off 4lbs every apply then your aim needs to be to stroll round not more than 4lbs over by the tip of the week – however the secret is to lose that final 4lbs by expending the LEAST quantity of power attainable.

Answer: use low depth actions comparable to biking and stance movement to sweat.  I might suggest working solely at the start to get your sweat going then proceed with decrease depth actions.

4. Do NOT gorge after weigh ins.  As tempting as it may be, don’t pig out after making weight.  

Answer: Rehydrate first – I like to recommend 32oz of Water with Max Effort Muscle Amino Restoration instantly – then absorb some easy carbs comparable to a banana.  20minutes or so later deal with your self to a peanut butter and jelly sandwich and proceed to drink water.

5. Do NOT get behind the 8-ball.  It is pure to have a giant cheat meal(s) after competing and keep in mind that your physique goes to be a sponge after being dehydrated.  Do not let that saturday night time bloat carry over into monday or tuesday.

Answer: the day after competing get a great sweat with some lengthy, gradual, low depth lively restoration.  You won’t really feel like driving the bike for an hour the morning after your match title, however it is going to assist work out the soreness and eliminate the bloat out of your victory feast – and make the following weight lower that a lot simpler.

These are only a few ideas to verify your weight lower shouldn’t be a catastrophe.  I might a lot relatively see wrestlers eat wholesome, raise heavy all season, and revel in wrestling!


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