Judo · IJF competition prep
Judo weight cut protocol
Structured, week-by-week weight management for judoka. Enter your current weight, IJF weight class, and competition date — Maken builds a cut plan that keeps your grips strong and your throws sharp on fight day.
Build my judo cut plan →IJF weight classes (2024 rules)
How to cut weight for judo
01
Start the cut early
IJF competition schedules rarely give you more than 24 hours from weigh-in to first match. A slow, controlled cut — 0.5–0.75 kg/week for 8–12 weeks — lets you walk around heavy and only cut water in the final 48 hours.
02
Protect mat performance
Judo demands explosive power, grip strength, and aerobic capacity. Aggressive caloric restriction directly impairs all three. Keep your deficit modest (300–400 kcal) and time your largest meals around randori and uchi-komi.
03
Water cut is a last resort
Limiting water cuts to 1.5–2% of body weight preserves throwing accuracy and reaction time for the mat. Larger water cuts cause coordination loss that no amount of rehydration fully reverses before the first match.
04
Rehydrate properly at the venue
After weigh-in: 500–750 ml of an electrolyte drink in the first 30 minutes, then continue sipping up to 1 litre per hour until your first match. Avoid plain water in large boluses — it dilutes plasma sodium.
Safety limits
Maken will not generate a cut plan if the required cut exceeds 5% of your body weight in fewer than 14 days. Cuts beyond this threshold carry serious health risks and are associated with performance impairment that persists through competition. If your situation falls outside these limits, the tool will tell you clearly and suggest a safer division.
Frequently asked questions
How much weight can I safely cut in 6 weeks for judo?
Over a 6-week preparation period, most judoka can safely lose 3-4.5 kg of actual body mass through controlled dieting, plus an additional 1.5-2% of body weight via water manipulation in the final 48 hours. Going beyond this rate risks losing the explosive power needed for throws like uchi-mata and seoi-nage. If you need to lose more than 5 kg, start your cut 10-12 weeks out instead.
Should I compete in a higher judo weight class?
If reaching your target weight class requires cutting more than 7-8% of your walk-around weight, moving up one IJF category is usually the stronger competitive choice. Judo rewards grip strength and explosive hip movement — both degrade sharply when you are dehydrated. A well-recovered judoka fighting at 73 kg who walks around at 76 kg will almost always outperform the same athlete drained down to 66 kg.
What should I eat during competition week in judo?
During the week before an IJF event, shift to low-residue, low-sodium meals: white rice, lean chicken or fish, cooked vegetables, and limited dairy. This reduces gut weight and water retention. Keep carbohydrate intake moderate early in the week to fuel randori sessions, then taper carbs in the final 48 hours to accelerate glycogen depletion. After weigh-in, prioritize easily digestible carbohydrates and electrolyte drinks to restore energy for the mat.
How do I rehydrate after a judo weigh-in?
IJF events typically weigh in the morning before competition, giving you a limited window. Drink 500 ml of an oral rehydration solution immediately after stepping off the scale. Over the next 2-3 hours, sip an additional 750-1000 ml of electrolyte fluid alongside a light, carbohydrate-rich meal. Avoid large volumes of plain water — it dilutes blood sodium and triggers further urination. Stop heavy fluid intake 60-90 minutes before your first match to avoid stomach discomfort during throws.
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