Weighted vest.
0-60 warm up
Sumo dead-lift high pull, 10, 8, 6, 4, 2
push up burpee with a pull up, 2, 4, 6, 8 ,10
Stair farmers walk cycle, 50#, 25#, 3 cycles
Work Cycle
3 rounds
Overhead Squats, 95# with chains, 8
Cable Crunches, 150#, 20
Supine Rows, 8
Core
2 rounds
Farmers Walk, 80#, 85#, 75 feet
4 way neck machine, 150#, 4x4
Hanging knee raises, 15
Cable Push Pull, 50#, 10
Good Mornings, 95# plus chains, 10
Farmers Walk, 80#, 85#, 75 feet
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7 comments:
What kind of weighted vest do you use?
Dan,
20lb GoFit. Do I recommend the brand? With reservation. Right out of the box I asked my wife to help me reinforce the straps. A year of wear and some of the neoprene pockets are going flabby and the weights are falling out. The straps are getting shot. I fix it all and get more out of it. But, at the $80 price I'm a little frustrated.
Are you thinking about making your own. I came across a company that says they repair their weighted clothes if they break on you. For 145 pound vest and 40 pounds shorts it's at a steep price range of almost $500. The next best bet is to make your own. You get what you pay for.
Dan,
My hat is off to you if you are wearing 145pound vest and 40 pound shorts!
Probably when the current vest disintegrates I'll go the route of homemade. None-the-less I'm completely sold on using weighted garments to increase work capacity. I'm not kidding myself about it increasing my speed, or, my vertical jump. But, when I work out without it I chatter away like an obnoxious squirrel on speed.
I don't wear them because right now I can't afford them. If I could I would probably get those items plus a neck chain where I can put a plated weight on. I would also get the shoes and gloves as each pair weighs 6 pounds. I might leave out the shoes because you get much better traction barefoot. But if I were to run on a treadmill I'd wear them.
It's my theory that they might increase your bone mass and your lean body mass. When you become overweight your body will develop more lean body mass whereas you never would have developed it had you stayed at the ideal body weight for your height. By wearing the weighted clothes you trick your body into thinking it weighs more and develop more lean body mass. Have you found this to be true? Another bonus would be you would be quicker and develop a lot more strength/power. Great for a fighter, great for any athlete as it increases endurance and makes activities far easier when you take the weights off. Tell me all the benefits you got out of wearing them. How much does your set weigh?
I think 20 lbs is fine for the intermediate adult athlete. If I were a first responder I'd wear a 40lb vest.
I've seen the benefits in work capacity. I have no way to know about bone density, but, it seems reasonable. Likewise, I think a vest in conjunction with a solid eating plan can have a positive effect on body composition -- but, I think the eating plan has to be in place. Weighted garments are not magic. A 12 pound vest costs $35 bucks, a 20lb costs $80, I know I can get 2 or more years out of one so that is roughly $.11 cents a day. I'd rather make the compromise purchase and start getting benefits immediately. $500 bucks is a new used canoe for example -- in my mind a much better use of that money.
I get much quicker results when I overload a weight on my body rather than doing light weights. The reason for this is the light weights mostly affect your slow twitch muscle fibers. This doesn't really lead to high degrees of strength increase. So if I were to walk around holding 500 pounds overhead for a minute I'd get much better results than carrying 50 pounds for an hour. The first goal would be to build overall strength before you attempt this because you don't want to get injured. Two good choices would be to either pack on as much weight on a barbell on to your back and walk around with it for a minute or put as much weight overhead and walk around with it for however many minutes. An idea I had was to pack on that 145 pound weight vest and 40 pounds shorts, neck chain, with the 6 pound gloves and shoes then do my whole workout while wearing them. Run on the treadmill, squat in them, etc. Do sprinting, plyometrics, yoga, everything with this weights on. It would be an interesting way of conditioning.
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