Workout program with WORKOUT V20 vest

 

Today we will tell you how to train with a weight vest in order to get maximum results from your training!

First of all, we want you to stop thinking of the weight vest as an athletic piece of equipment that is only useful for top-tier muscular athletes in the NHL, NFL or CrossFit. Because it's actually an affordable tool that will help you add load safely and evenly to all your bodyweight exercises. 

Starting Workouts with the Weighted

Vest Before you start using the Weighted Vest in any exercise, make sure you can do this exercise for 10-15 repetitions without any extra weight without any problems. It is very important that you are able to control the movement at full range, because even adding a small weight (for example, 4 kg) will add serious stress to your muscles. Please note that the vest should fit snugly on the body, but not hinder your movements. You should be comfortable performing a variety of movements, focusing on them, and not on the sensations that the vest is bothering you. In this regard, it is worth noting the convenient two-level system for adjusting the WORKOUT vests, which allows you to fix the vest in two places at once, ensuring its immobility.

WORKOUT VX Series Weighting Vest Review

Weight vests have long gained popularity among coaches and athletes in those disciplines where explosive strength (sprint running, tennis) and strength endurance (football, basketball, volleyball, etc.) are important, but in addition they will also be effective in a wide variety of other exercises, including basic  squats, pull-ups, push-ups, and even regular walking! Experienced athletes actively use weight vests when performing plyometric exercises, for example, jumping on a box, explosive push-ups, etc.

Weighted vest workout option

1. Warm-up - 10-15 minutes Warm up before training, we advise without a vest. First, do a small jog at an easy pace, and then do dynamic stretching exercises (for example, lunges forward and to the sides), after which you can do some exercise to warm up the whole body: jump rope , do jumping jacks, etc.  2. Box Jumps - 3 sets of 8 reps For this exercise, it is best to load the vest with a light weight, for example, no more than 4-6 kg. Well, to avoid problems with your knees, do not forget that you should land softly on the bollard and DO NOT JUMP, but go down to the floor after each jump.   3. A set of exercises for strength - 3 circles

All exercises in this complex must be performed one after another without rest, you will rest only between circles. You can add weights to the vest up to 8-10 kg if needed. but. Bulgarian Squats - 8 reps b. Australian pull-ups -12 reps. in. Wide-arm push-ups - 12 reps Prisoner Squat - 10 reps. e. Plank with alternating touch of the shoulders - 30 seconds. 4. Cardio training on a stationary bike with a weighted vest. For this point, you will need to lighten the vest again to 4-6 kg, fortunately, this process will take you less than a minute (if you train in WORKOUT VX series vests ). You will also need a timer to count down the time for different training modes:

but. Sit at a calm pace for 3 minutes.
b. Pedal while standing at 80-90% of MAX - 3 minutes
c. Sit at a calm pace for 3 minutes.
d. Pedal while standing at 80-90% of MAX - 3 minutes
f. Pedal while seated at a calm pace - 3 minutes

5. Cool Down

If at any time during your workout, stop immediately and take a break to recuperate. ... Return to training only if you feel that you can handle the load and finish the session.