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The Judo Competition Guide
The official scale caps how light you must get. The random check caps how much you may put back. Most judoka have never worked out what 5 percent of their category is.
What is inside
- The 5 percent ceiling for every senior category, with the exact room to refill
- The refill in order, and why refuelling properly is part of the weight you regain
- Choosing the category: the three questions, and the one specific to this sport
- A timeline table and an 8-week template
- The single morning reading that decides how the day goes
- Golden score, and why a judo day can ask for more than the schedule suggests
- A tournament card and a bag checklist
You buy it once, you download the PDF, it is yours. No email course, no coaching call attached, no upsell. Refund terms.
Who it is for
- A judoka who has never worked out what 5 percent of their category actually allows.
- Anyone choosing between two categories for the season.
- A coach preparing several judoka for the same tournament.
Who it is not for
- An athlete under 18 looking for a way down a category.
- A fighter in a sport with a day-before weigh-in and no morning check.
- Anyone wanting a fat-loss plan.
Before you buy
Two complete documents are free to read on the samples page, and the reasoning behind this guide is on the site at no cost. If the free pages answer your question, you do not need it.
Common questions
Does it cover the random 5 percent check?
Yes, worked out for every senior category, with the room you have to refill.
Is there an 8-week plan?
Yes, a template with a target for each week, plus a timeline table.
What about golden score?
It is covered, because a judo day can ask for more than the schedule suggests.
Does it apply outside the IJF?
The structure does. Confirm the check and the categories with your own federation.
Is a cadet version included?
No. Material about athletes under 18 on this site is written for coaches and parents and contains no weight-loss targets.
Free reading on the same problem
The guide is the protocol. These articles are the reasoning behind it, and they cost nothing.
- Judo: The 5% Rule and the Night You Get Back. The IJF moved the weigh-in to the day before and capped the morning check at 5%. Research suggests cutting went up, not down, and judoka rehydrate worse.
- Judo Weight Classes and the 5 Per Cent Competition-Day Rule. The IJF categories for men and women, the cadet ladder, and the rule that makes judo different: a competition-day check at 5 per cent above your class.
- Best Supplements for Judo: Evidence, WADA and the 5% Check. The 5 supplements with evidence for judo, how the WADA Code applies, and why creatine's water counts twice in a sport with a random 5% morning check.
- What to Eat Between Matches at a Tournament. Twenty minutes between bouts or 2 hours. The structure that works for both, and the weigh-in that comes back tomorrow morning.
- Judo, Wrestling and Amateur Boxing: Weigh-In Rules. Three sports, three weigh-in systems, and none of them gives you a recovery window. What a 5% allowance, a 2 kg allowance and a daily scale each mean.
- Rehydration After the Weigh-In. What to drink and eat between the scale and the first bell, in what order. Why plain water fails and how much to replace.
The guides are the system in general. If you want the numbers run for your weight, your date and your weigh-in format, that is a written plan, which is a different product from a guide.
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Oleksandr Foka — sports nutritionist. Guides are sold and delivered through Gumroad, under their terms.
Educational material, not medical treatment. For adults 18+. Weight cutting carries real risks including dehydration, electrolyte imbalance, impaired cognition and cardiac strain. Nothing here replaces care from a physician. Under strict liability, final responsibility for anything you take is yours.