Weighted Vest Exercise | Exercise and Fitness

008.24.05 Weighted Vest Exercise

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Weighted Vest Exercise

In speed training for all athletic sports, the focus should always be on one thing: that the athlete is getting faster. Regardless of what kind of training you do or what equipment you use, if the athlete is getting faster then stick to what you're doing.

Way too often, coaches and athletes will get "blinded by the light" of other gimmicks, workouts and training programs and they'll leave and forget about the training that was getting them results before...BIG mistake.

Now that we got that out of the way, here are 3 killer tips for all athletes to use in the speed training:

1. Don't get too specific with your training, but always keep specificity in mind

What the heck does that mean? Be specific, but don't be specific? I'll explain...

Let's say you're a basketball player. Here's what "too-specific" speed training would be: You go on the court, strap a 50 lb. weighted vest on and then do a bunch of speed and quickness drills wearing the vest.

It's super-specific because you're on the court, you're performing the same athletic movements you would when you play and the intensity is similar. But it's too specific because you're combining the strength training of the weighted vest with the specificity of the speed training drills on the court. The vest is likely to screw up your movement patterns and when you take it off, you'll find these screwed up movement patterns might even make you slower than before!

You'd be better off if you did speed training drills on the court without the vest, lifted weights in the weight room to get stronger, then played your sport often enough to let those "less-specific" training means transfer over to your basketball game. Make sense? Good, next tip.

2. Don't ignore strength training

Now, no, you don't need to look like some massive, gigantic bodybuilder. But, yes, strength will ROCK your world!

Muscular strength plays a huge role in the speed of athletes. Look at all the fastest players in the NFL...tell me if any of them look skinny or weak...of course not! They're some strong mofo's. And that strength helps make them more powerful and explosive, 2 VERY important qualities if you want to be fast.

Get in the weight room, do the important exercises (deadlifts, bench press, lunges, rows) and get out. You don't need to spend hours a week in there, three 30-minute sessions a week can easily do the trick.

3. Warm-up properly

Before any of your athletic speed training sessions, do a good warm-up. You don't have to spend 45 minutes going through every single mobility and flexibility exercise known to man, but take a good 5-10 minutes to focus on your tight muscles and getting your entire body warmed up and good to go.

Don't ask questions about this, just do it. You will definitely thank me over the long haul (I normally prefer roses over chocolates!).

To find out a TON more tips all about athletic speed training and how to get faster, head over to the Official Truth About Quickness Website NOW.

Author Resource Box:
Get 5 FREE speed training VIDEOS at: http://www.truthaboutquickness.com/squeeze.htm

Alex Maroko is the author of The Blazing Speed Challenge and the co-creator of The Truth About Quickness Insider's System, as well as a certified personal trainer and a total bad-ass.

To discover exactly how to become as quick as possible, go here truthaboutquickness.com.

Is it bad for you knees or legs or hip to practice jumping with a weight vest on. I am thinking about buying a?

40lb vest vest with ajustable weights

My goal is to be able to dunk.
Is there any exercises to increase my vertical jump us (25lb) dumbbells.
My standing reach is 93 inches and my vertical is 25 inches.

Hello there
Yes, ankle weights and weight vests are helpful PERIOD. So if you desire a weight vest then don't hesitate about buying it. However, start from the bottom of the ladder to reach the top and do not start from the top because you might crash to the bottom: That is another way of saying take advantage of the adjustable weights feature and start by a low value then increase gradually and your gains will increase too
Wish you the best
Hope I helped

WORKOUTZ.COM - Weighted Vest Push-ups with Hip Extension