Wednesday, June 6, 2012
A Well Vested Training Option
So, I was looking for a way to incorporate a second leg workout in for the week. Since my current workout plan already consists of 4 weight training sessions and 3 separate cardio and abdominal sessions, finding time to get in an eighth workout is pressing. The solution? A weight vest! My friday cardio session is now a weight vest run with some leg exercises at the end. Now, you have to be careful when selecting your vest as you need one that fits your body and we all have different builds. Preferably, try to buy one from a store so you can return it if it doesn't fit you well. You may have to try a couple but it is totally worth it! I personally use the Altus 40lb adjustable weight vest. I may need to get another one soon to increase the weight but this one has been great for me for a few years as I use it on and off.
40 minute run, moderate pace, 5 minutes of 30 second sprint/jog intervals.
Leg training Circuit: 4 - 5 times, no rest between exercise, minimal rest between sets, 1 - 2 minutes
- 20 Squats, Squat Jumps. or combination of the two
- 25 Stiff-leg Deadlifts
- 10 Reverse Lungs per leg
- 10 Lateral Lunges per leg
- 50 Calf Raises
Abdominals: rest the same amount of time you exercise plus 30% and decrease as necessary
- 4 Planks, 45 - 60 seconds (can be dynamic or static)
- 2 Side Planks, 20 - 30 seconds per side
- 3 x 25 Froggers
- 3 Supine Bridges 20 -30 seconds
Now this is just a sample of what you can do for cardio, lower body, and a little core training. Weight vests can be used for upper body training as well! There will definitely be a future boot camp class using these! When I was in charge of the Battalion level remedial physical training program for my unit in the Army we would often have the participants use there Individual Body Armor. Females would use one protective plate, 10 lbs, and males would use two.
Now, as with any weight training program, there are risks and concerns, If you have joint problems, especially in your knees and ankles, be very carful about running with added weight as it can really put a pounding on the joints. Also, progress slowly. I would recommend starting with about 10 to 15% of your body body weight and adding slowly as your body adjusts. You can also increase intensity by increasing speed on the run and reducing or even eliminating rest periods during exercise.
This is just another way to vary your cardio and weight training routine! If you have any questions on how you can use weight vests for full-body training give us a shout!