A weighted vest is a piece of functional training equipment that is worn around the upper body. A weighted vest is used to overload the body and make it feel like it is heavier than it is. This gives you the ability to move faster and with more power output when you take off the vest. Using a weighted vest can be beneficial in sports such as basketball, football, baseball and volleyball. You can benefit from wearing it while you are doing various exercises.
Sprint Intervals
Sprint intervals by themselves are a grueling form of cardiovascular training. But when you wear the weighted vest, they become even harder. To do these, put on the vest and perform a 10- to 15-minute warm-up run. Sprint all out for 30 seconds, then jog at a slow pace for 60 seconds. Alternate back and forth 10 to 12 times, and finish with a 10-minute cool-down run in similar fashion to your warm-up.
Tuck Jumps
Tuck jumps are a type of explosive exercise called plyometrics. To do these, stand with your feet about shoulder width apart. Squat down until your thighs are about parallel to the floor. Keep your arms out to your sides, jump in the air, bring your knees up towards your chest and land. Repeat 10 to 15 times. You can also do these by jumping forward each time instead of in place.
Hill Climbing
Hill climbing can increase your running speed and muscle strength. When you wear the vest, the intensity gets turned up. Start out with a 10- to 15-minute warm-up. Start at the bottom of a hill that is about 100 yards long. Sprint to the top, jog back down, then repeat 10 to 12 times. Finish with a 10- to 15-minute cool-down. If you want to increase your resistance even more, wear ankle weights.
Box Jumps
Box jumps are performed on a plyo box. A plyo box is a platform that has a solid base with angled legs that come down to the ground. They are used for jumping on and off. To do box jumps, stand facing the box. Crouch down into a squat, jump up in the air and land on the box. Jump back off and repeat to alternate jumping on and jumping off.
Push-ups & Pull-ups
To make push-ups more challenging, place your feet on a chair or exercise bench. The added weight from the vest and the incline will put more emphasis on the upper chest. You can also alternate lifting each leg in the air as you lower yourself down to the ground.
Make pull-ups more challenging by wearing the vest and doing different grips. Examples are a wide grip, a close grip and a reverse grip. If you want to add even more weight to your body, wear ankle weights along with the weighted vest.
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