We are 3 weeks away from the first practice which means it's time to start thinking about your weight management/hydration testing for the upcoming season. For those that are new to high school wrestling every athlete is required to complete a body fat/hydration test prior to the first competition. The purpose of such tests are to determine your lowest possible weight class while setting up a weight loss plan that will keep you healthy. It is NOT a requirement for you to lose weight. Ultimately, YOU will have the decision of losing, gaining, or maintaining your weight throughout the season. For those choosing to descend in weight it is important to understand the testing and weight loss plan so you can drop the weight and be eligible for the first competition.
The first date you are allowed to test is Monday, November 7. You will need to schedule a time with our trainer Mac to complete the tests. YOU MUST BE HYDRATED!!! Many first time testers fail to understand how much water is necessary to drink to pass the test. Here are a few tips to pass the hydration portion of the test: 1. Drink only WATER on the day before and day of the testing (no pop, juice, or other liquids), 2. Avoid any vitamin or mineral supplements two days before and the day of testing, 3. Do not eat two hours prior to testing, and 4. Avoid vigorous exercise the day of testing. If your urine is of clear color and passes the specific gravity requirements then you will continue to the body fat measurements.
The next step is for the athletic trainer to do a Skinfold test. With a tool called a skin caliper, the trainer will pinch your skin at various sites and will determine your body fat percentage based on the the skin thickness or subcutaneous adipose (fat) tissue. The trainer will record several numbers from the various sites and it will be entered into a formula that will determine your final body fat percentage. Following the skinfold test you will step onto a scale and measure your current weight. Your current weight and body fat percentage will allow the optimal performance calculator to determine your minimum weight at 7% body fat. Again, you will NOT be required to wrestle at this weight class.
When you have completed the test and the trainer has entered it into the trackwrestling program a weight loss plan will be available to the coaches. Your weight loss plan will show your initial weight, weight loss per week, minumum weight class and which weight class you will be eligible for on our first competition date, December 3rd. If you disagree with the measurements there is an appeal process that is available. I have screen shot a few plans from years past so you can begin to understand the testing process.
OK read at the top that the wrestler initially weighed 111.6 lbs. This is important because the NWCA will allow a wrestler to lose 1.5 % of their body weight per week. If you multiply 111.6 x .015 you will get 1.67. Thus his weight loss plan shows weight loss per week to be 1.67 lbs per week (approximately .24 per day). Based on his body fat percentage his minimum weight is 105 lbs. so his lowest weight class is conveniently 106lbs. You can see his descent plan allows him to lose approximately .24 lbs per day. His actual minimum weight on our first competition on day 19 (12/5) was 107.06 but since the tournament allowed for a 2 lbs consecutive day allowance (other teams at the tournament had dualed on Thursday and Friday night) he was eligible for 106 lbs. Instead he elected to wrestle 113 lbs and weighed 109.3 lbs. You will not be required to weigh in every day but weights will be recorded from every competition. See below how a weigh-in can change your weight class eligibility.
On Day 31 of this weight loss plan the wrestler was over their 170 lbs. weight class. You will see on Day 32 his weight loss plan changes and he is no longer eligible to wrestle 170 until his plan will allow the descent. Every competition weigh-in matters!
I would STRONGLY recommend that you get your weight management testing done as soon as possible. Many wrestlers fall into the trap of postponing testing in the hopes of losing weight. In my experience I have found this strategy to be ineffective. The earlier you test the more likely you will be able to compete at the appropriate weight class come our first competition.
Here is a plan of a wrestler who tried using this strategy. He eventually was a very healthy 145 lb. wrestler. Postponing the testing made it more difficult for him to compete at the appropriate weight class.
You can see he waited until the first week of competition to test. He began losing weight much faster than his weight loss plan would allow. Notice on Day 16 he was eligible for 152, weighed 150.5, but it did not change his descent plan. After winter break he was able to compete at 145 lbs. but he wasn't granted the two pound growth allowance like every other wrestler until he made scratch weight at 145lbs. I suspect if he would have tested earlier he would have been at 152 lbs. for the first competition and 145 lbs. BEFORE winter break.
What do I need to weigh at testing to be eligible to compete at my preferred weight class for the first competition? The answer depends on which day you test. If you test on the first day (11/7) you will have 26 days on your weight loss plan prior to the first competition. Here is a guide for those testing the first day.
The far right column is the maximum you can weigh and be eligible to compete by the first competition if you test on the first day. This is the weight assuming you have enough body fat to drop into a lower weight class. If you have questions come and find me.
Start eating healthy now and take your diet seriously so that we can be ready to perform our best come Kearney High Invite!