Changing weight classes
Cutting weight may just be one of the hardest things about competing in jiu-jitsu. It’s never fun and almost always leads to some sort of discomfort or decreases in performance. So, do you really need to cut weight? Is it necessary? What is the best weight class for you? Too often we cut weight simply because we assume we have to and so, we think we should. However, we rarely take a step back and look at the bigger picture and determine what our best weight class is. Maybe you shouldn’t cut weight. Maybe you should go up a weight class. Maybe you should cut weight, but cutting weight for the sake of cutting weight because “everyone does it” isn’t the right answer. I’m not saying it’s bad and you shouldn’t do it, I’m simply stating that you should take the time to analyze all the facts and then decide what is best for you.
Changing weight classes
Now, don’t get me wrong, weight cutting can be beneficial and there is definitely a reason why most people do it. When done properly it can give you an advantage and allow you to maximize performance. The key is looking at all the factors and doing it properly. Dropping a weight class is probably the most common decision when it comes to competing. The reason being that if you drop a weight class you will immediately have an advantage over your opponents and you’ll be able to dominate them. The theory is, “if I am bigger and stronger than everyone then I can beat them easily.” Sounds great, but is it necessarily true? Do you dominate everyone in the gym in the lighter weight classes? Are you fast enough to keep up with them? Flexible enough? I can tell you that some of the people who give me the hardest times are the fast little squirmy guys. Remember: styles make fights. You must always take into account your style and the style of the weight class you want to move to. What are your strengths and weaknesses in your current weight class? If you’re getting overpowered by most of the opponents in your weight class, then dropping down may be right for you. It could even out the playing field and allow you to take advantage of your strengths. You must also take into account the general strengths and weaknesses of the athletes in the weight class you’re thinking of competing in. Are they similar to your own? Can you exploit a weakness in that weight class? Let’s say that by moving up a division, your strength will be slightly below average, but your speed and explosiveness will be significantly above average for the division. This may make you a more difficult opponent to beat and give you the competitive advantage. Start to analyze your training sessions and see where you perform the best and whom you perform the best against. It just may surprise you.
Dropping a weight class
After you decide whether or not to drop a weight class, the next thing you need to figure out is if you can. Sometimes dropping a weight class is a great idea, but it just might be too hard for your body type. If you have extra body fat and you’re not very lean, then it should be no problem. However, if you’re already lean with very little body fat, then dropping a weight class might not be feasible. If it is hard for you to make your current weight class then dropping another 10 pounds may hurt your body and kill your performance. Remember, the reason to cut weight is to obtain a competitive advantage. If it damages your performance then it’s a competitive disadvantage. Trust me, performing at 100% trumps 5 pounds every time.
Cutting weight for jiu-jitsu is very different than cutting weight for most other sports. In fact, I don’t really like the term “cutting” weight for jiu-jitsu athletes. Most other sports weigh in the day before or hours before the event. In this case, you will have time to rehydrate and refuel before you compete. Jiu-jitsu, on the other hand, forces you to weigh in right before stepping on the mat. This gives you no time to rehydrate and refuel. For this reason, jiu-jitsu athletes should “lose” the weight before the competition rather than “cut” it for the competition. If you decide to drop a weight class for your next competition you should start the process today. Slow and steady weight loss means fat loss and not muscle loss. The point of dropping a weight class is to take advantage of your size and strength. The key to this is preserving muscle mass and losing fat mass. To do this we must create an energy deficit, while still feeding our muscles the necessary nutrients. You have to train hard and diet hard. My first suggestion is adding an extra training session or two a week if you can. This will increase energy expenditure and fuel weight loss.
If you are already maxed out on training sessions (which you should be if you are competing), then diet is going to play the biggest part. The first step is cutting all the “junk” out of your diet. This includes candy, soda, pizza, fries, etc. You should also try to avoid processed foods as much as possible. Your focus should be on lean meats, whole grains and vegetables. A lower carbohydrate diet is effective for losing weight. Notice I said, “LOWER” and not “NO carbohydrate diet.” Carbohydrates are necessary and should be a part of your diet, especially immediately before and after training. Keeping carbs low during the rest of the day and on off days can be very beneficial as well if weight loss is the goal. Protein intake must remain high to prevent losses in muscle mass. I would suggest at least 1 gram per pound of bodyweight. Your overall goal should be about 2 pounds of weight loss a week. Slow and steady is the key to dropping a weight class and maximizing your competitive advantage.
Classics in Each Class
Here’s a look at the various styles that tend to do best in each weight division in the adult black belt categories.
Godzillas Of The Guard
In the rooster (126 lbs), super-feather (141 lbs), and feather-weight (154 lbs) divisions, the large majority of athletes pull guard for several reasons. The predominant factor is that they are great from working off of their backs. Thanks to their constant hip movement, flexibility, mobility, dexterity, and speed, their guards are so dynamic that at the highest level they are nearly impassable. They also transition very well from one type of guard to the next and are constantly throwing up attacks in the forms of submissions or sweeps. By pulling guard, three key things take place: 1) It allows them to set up better access to grips, hand and foot placement, etc. 2) If their opponent has just as dynamic a guard as they do, it eliminates the opponent’s setups. 3) They eliminate the possibility of takedown points from their opponent. Guards that you probably see most often in these divisions are the De la Riva and reverse De la Riva guards that set up berimbolos, back take opportunities and leg drag passes. There are some exceptions, such as Bruno Malfacine (126) and Guilherme Mendes (141) who play more top, but both still have excellent guards.
Best Of Both Worlds
The light (167 lbs) and middleweight (181 lbs) divisions are a mix of both the lower and upper weight classes. They probably have the most athletic and explosive competitors (save for Buchecha). Combining great guard work with a blend of speed and power is what you get here. These factors make these matches a must watch, as they usually don’t slow down to a crawl, like some of those in the lighter weights do. Of the two you’ll probably notice that the middleweight class is the bridge (so to speak) between all of the weight classes, as it combines every aspect of jiu-jitsu amazingly.
The Big Guns
From there we have the medium-heavy (194 lbs), heavy (207 lbs), and super-heavy (221 lbs) divisions. Here, you’ll find more pressure and grinding type styles. Takedowns are very prevalent in these divisions, as are pressure guard passes. As always, there are exceptions, like that of Keenan Cornelius (194), who has an amazing guard, as well as Buchecha (221), who combines everything in the most well rounded mix that’s ever graced the mats. This isn’t to say that others in these divisions don’t have good guards, but it’s more noticeable with Keenan and Buchecha, as they move like their smaller peers.
A Common Thread
One noticeable difference between each weight class is that as the weight increases, so does the use of the top game, as well as more takedowns and takedown attempts.
When Going Up Goes Right
Although he was still a good competitor, it wasn’t until JT Torres lost his last match at featherweight (2008 IBJJF Worlds), as a brown belt that upon the suggestion of then coach, Jared Weiner, he decided to go up to lightweight. Upon doing so, JT found immediate success, which has carried through to today, as his strength and energy levels are up, allowing him to feel better and making him more confident.
Up a weight class
Deciding to go up in weight is usually an easier decision; however there are still some key points to doing it properly in order to maximize your performance. As with dropping a weight class, you must figure out if your body type can and is capable of adding the weight. If your decision to gain weight is due to the fact that you have a hard time making weight in your current class and maintaining a lower weight year round, then your body obviously is capable. I would just suggest eating naturally and continue training hard and add a little extra weight training. This should allow your body to grow into the higher weight class naturally, but if you have a lean body type with a naturally fast metabolism, this may be a challenge for you.
The goal here isn’t just to add weight, but to add the right kind of weight. Just like dropping a weight class, the goal is to maximize performance. Adding 10 pounds of fat isn’t going to maximize your performance. You want to add lean mass, specifically muscle. This allows for increases in strength and power that will be necessary for the higher weight class. To maximize muscle gain, you must have a solid weight training regimen and a healthy diet. For muscles to grow, they need two things, adequate stimulation and the building blocks necessary to build. This means you need to lift and lift heavy. I recommend at least 3 days a week of resistance training, focusing on large compound exercises such as deadlifts, squats, pushes and pulls with rep ranges around 6-10. This will provide adequate stimulation for muscle growth. Next, you have to give those muscles the nutrients they need to grow, mainly protein. Without sufficient protein intake the muscles have no building blocks to grow from. I recommend between 1.0 to 1.5 grams per pound of body weight depending on body type. If you gain weight easily, then 1 gram should be enough, however if you are a “hard-gainer” then you might want to try 1.5 grams.
Conclusion
Figuring out which weight class you should compete in goes way beyond “what is the lowest weight I can possibly get to?” Be sure to take into account all the aspects of competition and truly analyze your own game before you make this decision. Sometimes a move up in weight is the right move and will allow you to perform at your best. Sometimes just performing at your natural weight is the best decision, while sometimes cutting weight or dropping a weight class is the best choice, but don’t let anyone tell you that “you HAVE to cut weight.” Take the time to find the right weight class and get there the right way. Your medal collection will thank you for it.
