I got inspired to write this blog post from a video I saw by the California State Athletic Commission on the topic of dehydration and how it impacts a fighter’s performance.
If you are a competitive athlete this 9 minute video is a MUST WATCH.
My experience with cutting weight and competing in boxing and BJJ
When I used to compete in amateur boxing we had the weigh-ins the day before a tournament. You could lose some water weight and re-hydrate in time for your match.
I was 17 here I think. This is my 3rd boxing match. I weighed 165
I would lose 15 lbs (from 180 to 165) in a few weeks. I would just cut out carbs in the weeks leading up to the fight and I would dehydrate myself before the fight.
What a stupid thing to do! No wonder my performances were shit!
Have you ever tried training while not eating carbs? You feel terrible, you have no energy. Imagine training hard the final month before a fight and feeling like absolute shit. Do you think that will be good for your confidence heading into a fight?
When I started BJJ I eventually stopped the weight cutting bullshit because high level BJJ competitions make you weigh in either right before your division starts or on the morning of the competition.
That means you do not have 24hrs to re-hydrate. You have at most 1 or 2 hours.
But yet I still hear about people cutting 10, 15, 20lbs for BJJ tournaments. How are you supposed to compete at your best in such a dehydrated state?
Even if you use an IV it takes 6 hours to rehydrate fully.
Once I stopped cutting weight my performances improved dramatically
The last BJJ tournament I cut weight for was Grappler’s Quest in the picture below. I was a white belt at the time. Never again.
Grappler’s Quest as a white belt. Right after weigh -ins
I lost 16 lbs in 2 days (from 197 to 181) and I felt very dizzy and nauseous. Cutting the last 4 pounds was so painful and hard. I literally looked and smelled like a homeless person by the time I was done.
I remember walking into the weigh in area and stripping off my boxers because at that point I didn’t give a shit. I barely made the weight.
Now I walk around at 210. I compete in the 208lbs category (with the gi on). When I am in hard training I lose weight and I end up around 200-205 so it’s perfect.
My performances in tournaments literally improved over night. I started placing top 3 in almost every single division I entered.
I won my weight class in the Canadian National Abu Dhabi Championship in 2015.
If there are young athletes reading this please I urge you to not cut weight. Just train super hard and diet down a bit and see where your weight falls.
Pay attention to when you FEEL the best in the gym. That’s the weight you want to be at for the tournament.
If I don’t cut weight – won’t everyone be bigger and stronger than me?
No. I used to be a tall skinny kid. I was weaker than average and I got tossed around by the shorter stockier guys in my weight division.
Once I put time into strength training for BJJ. After doing squats, deadlifts, pull ups, and presses for 1 year I was no longer the weaker guy.
Being tall and weak is not an advantage. Being tall and strong is a HUGE advantage.
Main Points
Don’t dehydrate yourself prior to a BJJ competition because your performance will be worse.
Do strength training consistently 2x per week FOREVER and after 1-2 years you will definitely be strong enough for anyone in your weight class. You may not be the strongest guy but you will definitley be strong enough to sweep, take down, or pass anyone.
Train really hard before a tournament and try to clean up your diet a bit and see where your weight falls. When you feel amazing in the gym, check your weight. THAT is the weight you want to fight at.
I hope you found this article helpful. If you have any questions please post it in the comments below.