‘Weighted vests are a highly effective method of amplifying the intensity of your tactical training and increasing the value of the results gained from each workout,’ says Farren Morgan, serving PTI in the Coldstream Guards and the founder of The Tactical Athlete.
If you’re new to the idea of using a weighted vest in your exercises, use Farren's vital points below to ease your transition into performing workouts and boosting your progress with that additional weight.
How to Workout with a Weight Vest
Weighted vests can weigh between 5kgs to 40kgs. The most common weights are 7kg and 10kg. But not everyone needs the same weight, especially for those who want to implement them into their timed runs. The weight you select should challenge your current athletic abilities, but you should still be able to conduct your workouts successfully with good form as you wear them.
Make sure you feel comfortable before you start your session. If you’re running, the vest shouldn’t be bouncing freely or swaying from side to side. The vest should firmly reside on your body without being too tight, and the straps should link to the velcro beneath the front flap.
It will take time to transitioning to running and training with a weighted vest. Initially, you may find it difficult and feel different from packing the extra weight. For this reason, you must adopt a winning mindset, embrace the discomfort and push ahead with your training to enjoy the challenge. It will amplify the results of your workouts to get you to your fitness goals faster!
Take your bodyweight routines to the next level with a vest by giving your muscular endurance, stamina, and strength a new jolt. You will notice an improvement in your anaerobic metabolism, muscular strength, and definition while shredding excess calories.
The Workout
Try this weighted vest full-body circuit if you need to diversify your workouts and increase the difficulty of your training.
20 Minute AMRAP Wearing a 7/10kg Weighted Vest
Your 'score' is your total number of pull-ups completed in the 20 minutes.
1) 100m Run
100m is the perfect distance to push your explosive sprint power. Run tall with a high knee lift. Have a slight forward lean while landing on the balls of your feet.
2) 10 Jumping Lunges
Start standing tall and jump into a long lunge with your chest lifted. Your feet should be in line with your hips, with your front knee over your heel and back knee just off the floor. Explosively jump upwards and switch the legs so the alternate leg is forward. Be careful of the lunge depth to protect your knees.
3) 200m Run
The 200m run isn't an entirely different beast to tackle than the 100m, however you will find your power diminishing after the first portion. You can focus on power at the beginning of the run and then moderate your pace to carry you through to the last metre. As you start to fatigue in the last 50m, ensure you are economical with your running technique and focus on keeping your core tight.
4) 10 Hand Release Push-ups
Start in the high-plank position with your core braced. Lower your torso to the floor with the elbows hitting an 'arrow' shape just below your shoulders. When your chest touches the floor, lift the hands off and replace them back down. Push yourself back into the high plan position to repeat.
5) 200m Run
On this set of 200m you will start to feel fatigue set in a touch more. Focus on your cadence and running technique to avoid energy wastage.
6) 10 Air Squats
Begin standing with your chest lifted and core tight. Sink your hips into a low squat with your knees in line with your toes. Keep the chest proud and push through the heels back to standing.
7) Max Pull-Ups
Start with your hands just outside your shoulders on the bar with a pronated grip (palms facing away from you). Slightly tuck the pelvis and hold the core tight. Shrug the shoulders away from your ears to initiate the movement and drive the bar towards you. When your chin is over the bar, slowly control the movement back down.
When you have completed as many pull ups as possible at the end of the round, repeat starting with 200m run, 10 Jumping lunges etc.
David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. His areas of particular interest are fitness, workouts and adventure.
