How to Use the Planning Worksheet
The Weight Cut Planning Worksheet is the tool you will use throughout this module. It structures the planning process from athlete assessment through to recovery. This lesson walks through each section and explains what good completion looks like.
Section 1: Athlete Profile Summary
Record the essential information about the athlete and the competition context.
Field | What to Record |
|---|---|
Name | Athlete's name |
Sex / Age | Biological sex and current age |
Current mass | Morning weight in hydrated, fasted, rested state (as per the flow chart starting point) |
Target class | The weight division the athlete intends to compete in |
Required loss | Current mass minus the division upper limit, in kilograms |
% BM to lose | Required loss as a percentage of current body mass |
Time until weigh-in | Days and hours from the start of the plan to the weigh-in |
Weigh-in timing | Day before competition, morning of competition, or other |
Recovery time | Hours between weigh-in and the first bout |
Previous experience | Has the athlete cut before? If so, what methods and outcomes? |
Relevant considerations | Junior, veteran, eating disorder history, medical conditions, multi-day competition, athlete unfamiliar with methods |
Good completion: every field is filled. The percentage calculation is correct. The relevant considerations field captures anything that affects risk or method selection.
Section 2: Risk Assessment
Based on the athlete profile, identify the primary risks.
- Primary performance risks: What could go wrong in terms of the athlete's ability to compete effectively? Consider recovery time, dehydration effects, glycogen availability.
- Health or ethical concerns: Does the athlete fall into a vulnerable category? Is the cut magnitude within safe thresholds? Are there any red flags from the profile?
Good completion: risks are specific to this athlete, not generic. You reference the actual numbers (e.g., "4.5% body mass loss with only 3 hours of recovery is within the caution zone from the flow chart") rather than vague statements.
Section 3: Flow Chart Application
Work through the decision flow chart and record your path.
- Cutting window: How many days are available?
- Target range: What percentage of body mass needs to be lost?
- Flow chart path: Which decisions did you reach and what was the outcome at each node?
Good completion: you can trace the exact route through the flow chart. Each decision node is addressed. If the flow chart says "do not compete," you either explain why you have overridden that (with justification) or you state that the athlete should not compete at this weight.
Section 4: Weight Cut Strategy
This is the core of the worksheet. Build a day-by-day plan.
Day | Tactic | Goal | Monitoring Notes |
|---|---|---|---|
Day -7 | e.g., Begin low-CHO diet (<50 g/day) | e.g., Start glycogen depletion | e.g., Record morning weight, monitor energy levels |
Day -5 | e.g., Reduce sodium to <500 mg/day | e.g., Reduce water retention | e.g., Prepare all meals at home, check ingredients |
Day -4 | ... | ... | ... |
Good completion: every day from the start of the plan to weigh-in has an entry. Tactics are specific (not "reduce food" but "reduce fibre to <10 g/day, switch to white rice and pasta"). Goals state expected weight outcomes. Monitoring notes identify what to watch for and what would trigger a change in plan.
Section 5: Rehydration and Recovery Plan
Plan the post weigh-in recovery. This section should include:
- Estimated fluid lost: Based on the methods used, how much fluid was lost?
- Rehydration volume: 150% of estimated fluid lost, with a schedule (first 15 minutes, first hour, then ongoing)
- CHO refeeding strategy: How many grams per kilogram? What glycaemic index? What foods?
- Nutrition notes: Fibre, fat, and GI symptom management
Good completion: the rehydration volume is calculated from the estimated fluid deficit, not guessed. The CHO target matches the degree of glycogen depletion used (8 to 10 g/kg if aggressive depletion, 4 to 5 g/kg if no depletion). The plan accounts for the available recovery time.
Section 6: Reflection and Justification
This section asks you to step back and explain your reasoning.
- Why these strategies? What made them appropriate for this specific athlete and competition context?
- How is risk reduced? What did you choose not to do, and why?
- Athlete education needs: What does the athlete need to understand to execute this plan safely? What would you teach them before starting?
Good completion: your justification references the evidence (webinar content, flow chart logic, literature). You demonstrate that you considered alternatives and made deliberate choices. You identify what the athlete needs to know, not just what you will prescribe.
The planning worksheet template is available for download below. You will use it for the case study assignment (Lesson 2.3).