THE VHSL WRESTLING WEIGHT CONTROL PROGRAM involves the determination of the MINIMUM wrestling weight (MWW) at 7% body fat for males and 12% body fat for females. It is ill advised and frequently harmful for high school wrestlers to reduce body fat content below that level. Measurement of skin folds, baseline weight, and assessment of hydration are the ingredients utilized to determining the MWW. The program emphasizes that the MWW and the resultant Minimum Weight Class are not necessarily the optimal or most desirable target. However, the athlete will not be permitted to wrestle at a weight class below that MINIMUM weight class identified by this program. The program also calculates a schedule for safe weight loss to allow a wrestler to gradually reach his desired and allowable weight while wrestling his way down through weight classes during the season.

BASIC COMPONENTS OF VHSL WCP URINE SPECIFIC GRAVITY: Hydration is a critical component in the calculation of minimum wrestling weight. Hydration is measured by urine specific gravity (Usg). The VHSL accepted method for determining Usg: Digital or Optical Refractometer. Athletes must be within acceptable levels of hydration for body fat testing to proceed. An extensive re-testing and appeals process has been established to assist those athletes experiencing problems achieving adequate hydration.

BODY FAT DETERMINATION: At the start of the wrestling season, every wrestler will be weighed and will have his/her body fat determined using VHSL approved skinfold assessment techniques and procedures. The VHSL program requires that the official body fat analysis be completed no earlier than 1 week prior to and no later than two weeks following the first VHSL official practice date. Urine specific gravity is analyzed to verify normal hydration status, and baseline weight is determined. After establishing baseline weight, skinfold measurements are completed and current body fat is determined. 

 MINIMUM WRESTLING WEIGHT: Utilizing the wrestler’s baseline weight and the body fat determination, the LOWEST weight at which the wrestler is able to compete is calculated. The program incorporates a variance to accommodate athletes whose 7% weight is only marginally above the desired weight class (rounding down to the whole number). This number determines the lowest weight class at which the wrestler will be permitted to participate.

SCHEDULE OF WEIGHT LOSS: The VHSL Weight Control Program allows athletes, who have body fat above the 7% for males and 12% for females, to lose a maximum of 1.5% of their baseline body weight per week, which is now calculated daily. Coaches and athletes are provided with a schedule indicating an acceptable weight class for competition each day (Weight Loss Plan). This weight loss plan is recalculated after EACH match the wrestler competes in.

STRATEGIES TO REDUCE UNHEALTHY WEIGHT FLUCTUATION (BOUNCING): Coaches shall maintain a weight chart recording each athlete’s weight prior to each practice throughout the season. Weight fluctuation greater than 3% should initiate the coach evaluating the athlete’s eating habits and weight loss schedule.

NUTRITIONAL PROGRAM: High School wrestlers are very active and require a healthy balanced diet that provides an adequate amount of energy for healthy growth and development, activities of daily living, and wrestling.

Virginia High School League

​Wrestling Weight Control Program