Making the weight for judo

Hungry? Losing weight for an upcoming event? Read this blog from Lauren Jackson, a judoka and Sports Science graduate. Lauren is the Judospace Communications Assistant.

It is 4 weeks before a major competition and the scales read 5kg over the category allowance, to move up a weight category or to drop weight? This is a difficult yet commonly faced scenario for judo players, regularly resulting in athletes undergoing rapid weight loss in the run up to a competition (Coufalova et al., 2013). 

Why? Because being at the bottom of a weight category can seem like a disadvantage, because change is risky and sometimes because of the social connotations associated with weight gain (especially for those more sensitive about body image, in particular female athletes). For some players this rapid weight loss is seen as something that has to be done and commonly achieved through food and fluid restriction and sweating off. Understanding the adverse effects that are associated with cutting weight can help a judo player make an educated decision about what is the right decision or weight category for them. 

Here is the key information that all judo players need to know about what happens when they undergo rapid weight-loss. Rapid weight loss has been associated with: 

1. Reduction in strength, posture, dynamic balance and perceived exertion (Jlid et al., 2013). 
2. Negative mood profiles (Caulfield et al., 2008) which have negative effects on performance (Lane et al., 2001)
3. Reduced cognitive function (Labadarious et al., 2007) which will threaten performance and increase injury risk.
4. Side effects such as dizziness, tiredness and headache (Dolan et al., 2011; Labadarious et al., 2007)

Rapid weight loss has been associated with reduction in strength, posture, dynamic balance and perceived exertion.

The results achieved in training are sacrificed for the sake of weight loss. The negative experiences of the cutting strategies can put a player off competing in the future and an accumulation of these factors will increase probability of drop out.

Extreme weight loss methods have been passed down through generations of judo players that have developed from a cultural rather than scientific rationale. I will consider weight loss through dehydration in a future blog. Those judoka attempting weight loss over a few weeks through diet and exercise should consider the following:

• Is weight loss the right option?  Players should only attempt weight loss if they are carrying useless mass, i.e. they have sufficient body fat to drop the required amount of weight. Scenarios in which excessive fat may accumulate include as a result of a habitual energy imbalance (the player consumes more energy than they use up) or during injury when a player is less physically active. Younger players should not be attempting weight loss due to weight gained as a result of growing.  

• When weight loss is the chosen option it requires analysis and manipulation of current diet/training.  Manipulation should acknowledge the following:

1. Weight maintenance is achieved by energy balance (energy intake matches energy expenditure). Athletes with a moderate to high training volume (more than 3x40 minutes per week) will require +2500kcals a day (Leutholtz et al., 2001). The first thing to consider is whether the player is over consuming and if so to what extent, it is of importance to stop the player from eating excessively to prevent unwanted weight gain.  Energy demand is mediated by activity level, size and muscle mass – if you are unsure about the correct energy demands all changes to intake should be small and gradual.
2. To lose weight there must be an energy deficit (energy expenditure must outweigh energy intake). Aim for weight-loss effects from the smallest amount of deficit then when a plateau is reached total intake can be reduced further, (e.g. about 100kcal/day every 2-3 weeks) this will keep weight loss gradual. High deficits should be avoided as they increase the breakdown of lean body mass (muscle) rather than fat-loss (Garthe et al., 2011) and create hormonal adaptations to combat fat-loss (Trexler., 2014).  
3. For athletes completing above moderate levels of training a diet with a higher carbohydrate and protein intake is recommended however too much carbohydrate or fat in the diet may be causing unwanted weight gain. For athletes, as intensity and volume increases as does carbohydate and protein intake. (Kreider et al., 2010)
4. Frequent ingestion of protein during a deficit period will help to satisfy satiety and minimise LBM (lean body mass) breakdown (Mettler et al., 2010). This cannot be completely prevented during a high energy deficit and carbohydrate must be ingested in sufficient amount to supply the body with the optimum fuel source. 
5. Increasing energy expenditure is another way to create an energy deficit. Additional training sessions or physical conditioning can promote maintenance of muscle during weight-loss (Bryner et al., 1999). 

• It is difficult to predict the rate at which weight loss will occur, larger players will lose weight more rapidly than a leaner player – however would need to plan for more time to lose a greater amount of weight. Monitor the weight loss to help make realistic targets, think about the long term targets rather than just the next competition. 

• Manipulation should be determined by the initial behaviour and physical condition of the player in addition to their previous attempts of weight loss and strategy preferences. 

• Be sure to monitor the effects on the player. A change in habitual behaviour could lead to increased fatigue, physical weakness or cognitive impairment which will affect performance in training and competition and can increase injury risk.

Monitor the weight loss to help make realistic targets, think about the long term targets rather than just the next competition. 

All individuals have different body types and demands meaning there is no one answer for all players. As a coach, if you are in doubt of what is best for an individual then seek further professional help before giving any advice to the athletes.

I believe that if we want the best performance from judoka, a change in the social acceptance of extreme weight making strategies is needed. One way is through increased education of more optimal methods to manage weight for judo. 

As a coach you may be balancing the long term health of the athlete against the expectation of another medal, at what may be a minor competition.

As an athlete you want your optimal performance. Your energy balance and hydration levels are important contributors to you delivering that performance.

At Judospace we try to help the education of athletes, coaches and federations.

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References:

Bryner, R., Ullrich, I., Sauers, J., Donley, D., Hornsby, G., Kolar, M. & Yeater, R. (1999). Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of American College of Nutrition, 18, 115-121. 

Coufalova, K., Prokesova, E., Maly, T. & Heller, J. (2013). Body weight reduction in combat sports. Archives of Budo, 9, 267-272.

Dolan, E., O'Connor, H., McGoldrick, A., O'Loughlin, G., Lyons, D., & Warrington, G. (2011). Nutritional, lifestyle, and weight control practices of professional jockeys. Journal of sports sciences, 29, 791-799.

Garthe, I., Raastad, T., Refsnes, P., Koivisto, A. & Sundgot-Borgen, J. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism, 21, 97-104. 

Jlid, M. C., Maffulli, N., Elloumi, M., Moalla, W. & Paillard, T. (2013). Rapid weight loss alters muscular performance and perceived exertion as well as postural control in elite wrestlers. Journal of Sports Medicine and Physical Fitness, 53, 620-627.

Kreider, R., Wilborn, C., Taylor, L., Campbell, W., Almada, A., Collins, R., Cooke, M., Earnest, C., Greenwood, M., Kalman, D., Kerksick, C., Kleiner, S., Leutholtz, B., Lopez, H., Lowery, L., Mendel, R., Smith, A., , S., M,, Wildman, R., , W., D, Ziegenfuss, T. & Antonio, J. (2010). ISSN exercise & sport nutrition review: research & recommendations Journal of the International Society of Sports Nutrition, 7, 7.

Labadarios, D., Kotze, J., Momberg, D., & Kotze, T. J. (1993). Jockeys and their practices in South Africa. World review of nutrition and dietetics, 71, 97.

Leutholtz, B. & Kreider, R. (2001). Exercise and Sport Nutrition. Nutritional Health, Humana Press, 207-239

Mettler, S., Mitchell, N. & Tipton K. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Journal of Medicine and Science in Sports and Exercise, 42, 326-337. 

Trexler, E. T., Smith-Ryan, A. E. & Norton, L. E. (2014). Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition, 11, 7.

Judo and Science

We found an article published in 1949, some 65 years ago, written by eminent judoka and Budokwai member Douglas Mann, entitled, Judo and Science. In this blog we consider its relevance today.

We present this to contrast our earlier blog on the art of judo.

In hearing the word “science” what’s the first image to be pictured in your mind? A man with crazy hair, a lab coat and a board full of equations? Do you welcome science as a method of learning, or shun it because of anxiety about its complexity. 

But the judoka among you are learning a science every time you step on the mat. We hypothesise, when we think about how we might throw, who might beat who, or how we could deal with a tactical situation. Randori practice is the trials and testing of the scientist; then our throws are displayed in competition, donated to the collection of others – in the same way that significant findings are exhibited and published in science.  With this comparison, Mann explains that we as judo players become the experts of our own science.

Mann goes on to state that “By painstaking, objective study of nature, man learns to control the powers of nature”, in this example Mann refers to science as an objective method of study. This can then be applied further; through study of the body we can learn to control our health and our physical conditioning for performance and through study of judo we can learn technique, tactics and develop control of our actions. 

As Mann identifies, science plays an important role in judo, he describes the scientific approach to learning judo as the study and application of biomechanical principles and the understanding and manipulation of an opponent’s cognitions. Over time developments have been made in the core sciences, leading to an influence by sport scientists in many sports. Such developments in judo have allowed us to gain a greater depth of knowledge about how our sport is evolving and about those partaking in it. 

Effective coaching requires keeping up with and driving forward the direction of sport science – in order to effectively educate others it is vital to first educate one’s self. Is this something you too feel is important in order to be a great judoka or coach? Are you utilising and making the most of resources available to you to be the best you can be? 

“In order to effectively educate others it is vital to first educate one’s self.”

Some readers may insist that judo is instead an art, as if by being an art, something cannot therefore be a science. This view is clearly flawed. One only has to consider the fibonacci numbers we see in nature to realise that, science and art are locked together. Mann recognises this when he concludes his article with a comment about the “Middle Way”. An important concept in judo and budo. 

At Judospace, our view is that coaching needs to be founded on evidence. We call it evidence based coaching. Science relies on evidence. If we are not using evidence based coaching, we must be using “guess based coaching”, at Judospace we believe that athletes deserve more than that.

We work with the European Judo Union, and many forward thinking federations to help coaches apply science into their work. Module titles on the EJU Level 4 Coach Award at Anglia Ruskin University include; Applied Pedagogy in Judo, Physiology for Judo, Biomechanics in Judo, Judo Technical Principles, Talent Development Pathways in Judo, Strength and Conditioning for Judo, Performance Analysis of Judo, and Psychological Profiling for Combat Sport. These courses are delivered by some of the top judo expertise in the world. Four members of the IJF Hall of Fame have taught on the EJU courses, (George Kerr, Kosei Inoue, Peter Seisenbacher and Neil Adams).

This Easter (April 2014) on the EJU course, Juergen Klinger, Nuno Delgado, Emanuela Pierantozzi, Yoshiaki Tsuruoka, Katrina McDonald, Bob Challis, Darren Warner and Mike Callan will share their expertise on subjects related to Judo and Science. You can find out how to enrol here.

To find out more about Judo and Science visit our research pages.

Wishing every success to you and your athletes.

In an attempt to keep up with the latest waza, we have other ways you can follow our information. on website, facebook or twitter. You can also connect on LinkedIn, or subscribe to our newsletter.

(Judo and Science by D. Mann. First published in Judo, Quarterly Bulletin, January 1949. Vol. IV. No. 4. Published by the Budokwai. London. p 33-34.)

The art of judo

One of the coaches furthering their education at Anglia Ruskin University on the EJU level 4 Performance Coach Award is Danny Williams. Danny is still an active player, and as part of his self-reflection as a coach he has blog at: http://dannywilliamsddjw.wordpress.com/

In his recent post he put forward some of his views on whether coaching is a scientific or artistic process.

I read his post whilst I was having breakfast at the Tokyo Dome Hotel, during a recent lecture tour to Japan. His post prompted me to reflect on my own views on the topic, and inspired, I wrote the majority of this post there and then at the breakfast table.

“When I think of an artist, I think of the artist with their tools, their easel, oils, brushes, palette, model etc.

But tools are not enough, they have to have technique, knowledge of anatomy, art history, composition, the skills and knowledge of the trade.

Those tools, skills and knowledge are the science that is required for a judo coach. The nutrition, periodization, technical and tactical understanding.

The artist then adds style, their own spin on things. It’s how art historians and forgery experts can tell the difference between a master and apprentice.

That’s what the artist judo coach does with their tools and expertise, spins them into something unique, something special for each athlete.

It’s why I love judo. To see two artist coaches pitched against each other. Picasso and Manet, seated just metres apart, battling with their canvases.

Best regards from Tokyo.”

As a judo coach have you studied enough to have the skills, tools and knowledge required?  How much do you reflect on your coaching to be able to add your own spin? To turn your coaching from a science into an art? Unfortunately too many players are poorly served by coaches who have not studied to better themselves, who do not have the skills, tools and knowledge required. Help ensure that your players are better served. Make 2014 the year that you learn the science and turn it into art.

To all the judo family who have taken time to read this blog over the years Good luck in 2014 with all your endeavours. Thanks from all at www.judospace.com

The image for this blog post is a woodcut by Jane Veveris Callan. Check out her website www.janeveveriscallan.co.uk

Her judo images are available as greetings cards from www.judospace.com/shop/the-art-of-judo/