Plyometric training with a weighted vest
Plyometrics refers to a specialized type of training used to produce explosive muscular reactions. You’ve probably seen plyometrics on TV or in magazines in the form of Nike or Adidas commercials. Does it look like this. Some supremely fit men or women who perform exercises like stair running, box jumping, or maybe doing wind runs in a park. Using a weighted vest to enhance plyometric training is an effective way to achieve explosive results in your training and you don’t have to be a TV athlete to use this technique effectively.
What exactly is plyometric training?
Specifically, plyometric training is used to strengthen muscle tissues and train nerves to respond quickly and powerfully to a specific movement for greater power response. However, plyometric training is more than just strength training. Once your muscles are strong, plyometric training uses your muscular strength to create power with a specific movement. It is similar to the concept of muscle memory. Exercise enough and with good form and you will develop an almost instinctive explosive power.
Who is plyo training for?
Plyometrics can be used to improve virtually any athletic performance. Plyometrics is commonly used by athletes who are:
-Football players
-Basketball players
-Baseball players
-Hockey players
-Football players
-Triathletes
-Mountain bike racers
-Road cyclists
-Boxers
-Mixed martial artists
-Kickboxers
These athletes use plyometrics to hit harder, run faster, jump higher, or throw farther
Using a weighted vest adds additional resistance to your plyometric training. Weighted vests generally come in various sizes and will add anywhere from a few pounds up to 50 pounds per vest.
A famous Finnish scientist named Heikki Rusko has done important scientific research on the results of weight vest training. In his research, athletes who wore weighted vests during daily activities and also trained three times a week with the vests improved both VO2max and lactate threshold and increased endurance during high-speed runs by 25%.
Effective implementation of plyometric training with a weighted vest:
There are some important tips to keep in mind if you are going to start plyometric training with a weight vest. These include:
1. Start slow and focus on form: Start your plyometric training before you implement a weighted vest into your training. Make sure you have very good form in your workouts. When you add the weighted vest you will greatly increase the force on your muscles and you will want to have the core strength to handle those forces.
2. Start with about 2% of your body weight and gradually increase to about 10% of your body weight.
3. Wear your weight vest all day, not just during your workouts.
There are many companies that make good weighted vests. One of the best is this product recommended by a triathlete. It is the most attractive and comfortable adjustable weight vest on the market. Men’s Health magazine named this particular weight vest one of their best products of 2009, calling it “the best weight vest we’ve ever come across.”
When you’re ready for the next level, weighted vest plyometrics is a great way to do it.
