How to handle the week of a weigh in

With the start of the college season, there are thousands of wrestlers eyeing their first time down to weight. If I were to bet, a large majority of those wrestlers are not exactly confident about stepping on that scale for the first time this season.

IT DOESN'T HAVE TO BE STRESSFULL!

Having a plan is half of the battle when it comes to simplifying the weight making process. There are a few changes in the weeks routine that will especially make life easier as it comes down to stepping on the sale Saturday morning.

The "weight cut" means something different to everyone, personally what most people consider the "weight cut" in my system, is restricted to the last 24 hours leading up to weigh ins. The rest of the week is mostly adjustment to the fueling/hydration strategies that should already be in place. The major considerations during the week of a weigh in include fiber content, hydration status, carbohydrate intake and timing, sodium intake and food mass. Each of these areas has its own considerations and are extremely variable to each athlete and there weight situation.

I will break this down in much more detail in the coming blogs, as a series. But for now the separation of FUEL and HYDRATION is a good place to start.

FUEL: In the context of this conversation the main focus here will be on fiber, carbohydrate, and food mass. Fiber is a focus due to its effect on the bulk of the stool. Or more candidly, it leaves more stuff in your GI tract that until it is removed (you use the toilet) resulting in a little more body weight, which when we are dealing with ounces making the difference these things start to matter. Eliminating or at the very least, drastically decreasing the fiber in the diet in the final 2-3 days of the week works to reduce the physical amount of the food that is consumed and is not absorbed, that contributes to additional weight. Carbohydrates are also worth looking at, besides being the primary fuel source for exercise and training they have an effect on the overall day to day weights of athletes. Due to the tendency of stored carbohydrate to also contribute to water retention, higher amounts of carbs in the diet (within 24 hours of weigh ins) contributes to addition weight on the athlete that may make it more difficult to get down to weight. Lastly the one thing most weight class athletes likely already understand is the concept of food mass. The physical weight of the food, when you are in the final hours (last 24) can play a large role in the athletes success in the weight cut.

HYDRATION: When talking about hydration in this final week leading up to a weigh in its important that the athlete is already practicing quality hydration. (meaning the standard 1/2 body weight in ounces or 80 ounces/day for a 160lb person and replenishing water lost through sweat) In addition to this baseline hydration, often times a short term practice of overhydration, or super hydration is used to "trick" the body into letting go of additional water weight. In tandem with this hydration strategy there is the effect that sodium has on the body that is essential to fluid balance. The manipulation of sodium and fluid intake in this week leading up to the weigh in, is essential in creating an environment where the body cooperates with the indented goal of the athlete.

Both of these areas have there own context and have plenty of nuance when discussing the specifics as they relate to each other. Of course, each athlete and each scenario is very different and should be treated as such. But in general, during the week leading up to a weigh in, these concepts top the list for most effective and important for a successful weight cut. Once again the next few posts are going to help explain this process a little more and provide some more of the "how". So stay tuned, don't be scared to tell a friend, share on the socials and SIGN UP for the blog to be sent to you directly!