I own one of these vests and use it regularly. The moment I tried the vest I knew it would become a key part of my training . A weighted vest is used in many sports for speed training. If you still have basic training to do for speed and distance, concentrate on that without adding weight. If you’re already able to complete a workout in an unbroken manner at a fast pace, then a weight vest is one of the easiest ways to increase the intensity. By training your body at a heavier weight than it is accustomed, your strength, power, and quickness will improve. This is because your central nervous system (CNS) and your muscles believe that you have gained extra weight, when in reality, you have not.

Comfortable enough in use and a full range of movement is maintained.

The weighted vest comprises a tough vest with 20 pouches and 20 sand bags. Each sand bag weighs approx. 0.5KG giving a total weight of a little over 10KG with all bags in all pouches. A good rule to remember is to never add a total of more than 10% of your body weight.

The weight can easily be varied by varying the number of bags placed in pouches and the load is evenly distributed around the vest.

There are two fastening straps on the vest that fasten using side release buckles, same as are found on rucksacks, these are well placed so it can fit to almost all chest sizes. There’s no worry about them coming loose in a workout.

Fully washable and made from tough outer material with a softer inner for comfort looks like it will stand the test of time at a fraction of the price of other vests on the market.

Sample workout:

* Hearts = jumping jacks
* Diamonds = push-ups
* Spades = stomach crunches
* Clubs = squats

* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

Work through the deck as fast as possible, have a quick drink and then do it again.

Originally posted 2009-04-27 12:22:49.

This evenings workout was a bodyweight workout using a deck of cards and weighted vest. The exercises were:

Suits
* Spades = Leg Raises
* Hearts = Push ups
* Diamonds = Lunges
* Clubs = Squat Thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

I performed it twice, the second time wearing the weighted vest, this adds up to a total of 908 exercises. I haven’t used the vest in a few weeks and by the end of the workout I was lathered.

Originally posted 2009-05-19 19:38:50.