Athletes are constantly looking for training tools and techniques to improve their overall performance. Training programs to increase your vertical jump, for example, are designed to improve your speed, strength and power for better performance. You can add a weight vest to these training programs to increase the intensity of exercises and workouts. Consult your doctor before starting the program, and always perform the exercises under supervision from a strength coach.
Strength
An important component of jumping ability is strength, and a weighted vest improves total body strength and conditioning. Wearing a weight vest during a workout also increases the number of calories burned during the workout and improves core stability and strength. Your body is forced to adapt to the added weight to increase strength, power and quickness when the vest is removed.
Progression
Beginners should start by adding no more than 10 percent of their body weight with the weight vest. For example, if you weigh 200 lb., use a weight vest weighing 20 lb. or less. This weight allows you to maximize speed and strength gains without sacrificing form and safety. As your strength improves, you can increase the weight of the vest to 20 percent of your body weight. Perform 10 repetitions of a specific exercise while wearing the vest, and remove the vest to perform another 10 repetitions.
Movement and Form
Weight vests are designed to fit closely without decreasing range of motion in the shoulders, torso and hips. Thus you can perform traditional speed, agility and jumping exercises using natural movements. Ensure the vest is secured tightly and doesn't bounce as you jump. Focus on proper jumping mechanics during each workout, and decrease the weight or number of repetitions per set if your mechanics start to fail.
Workouts
Jump training workouts with the weight vest include plyometric and jumping exercises such as jump rope, squat jumps and box jumps. If you are an athlete, use the weight vest for power training workouts one or two days per week during the off-season training phase. Perform half of the workouts wearing the vest and the other half without. Use the weight vest for six weeks, and train without it for the next six weeks.
Member Comments