Value of the “Weighted Vest”
By Jeanne Colpus
Co-Owner of Matchpoint Volleyball Inc.
IMPACT, CAP I, CAP II, CAP III AND VCAP CERTIFIED

In the world of training, the use of weights in a multitude of forms has been used to increase strength and improve performance. I believe that one of the most beneficial pieces of weight training equipment is the weighted vest.

The vest is worn close to the body making the added weight more of an even distribution and simulates a more realistic fell of your own body weight, allowing for maximum flexibility or freedom to perform any exercise.

As always, proper progression and technique are essential for the safety and optimal results of the athlete. 2 to 5 pounds of weight in the vest would be an ideal starting point Once the athlete is acclimated to the vest executing various exercises, the athlete can then start to increase the work load by adding more weight to the vest, and/or increasing time the vest is worn along with increased repetitions and sets.

Here are a few exercises to get you started!

 WEIGHTED VEST PUSH UPS:
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Start in a push up position, palms of the hands and toes on the floor, abdominals tight or engaged. Trying to stay as straight as possible, lower yourself as close to the floor trying to touch the floor with your chest.

Variations:

  1. Decline Push Ups

Start with feet on a chair or bench, palms of hands on the floor again abdominals tight or engaged. Trying to stay as straight as possible, lower yourself as close to the floor trying to touch the floor with your chest.

  1. Incline Push Ups

Start with feet on the floor, palms of hands higher than shoulders on a stable surface. Lower yourself as close as you can to the stable surface, keeping abdominals engaged or tight and staying as straight as possible.

WEIGHTED VEST STEP UPS:

IMG3IMG4Stand in front of a box or bench approximately 12-18 inches high. Start by placing one foot on top of the box or bench pressing foot down and raising yourself on to the box or bench placing the other foot on top next to the foot that you lead with. The upper body should stay straight and tall. Lower the body down by stepping off the box or bench again leading with the same foot that you started with. For example, lead with the right leg for twenty reps. then lead with the left leg for twenty reps.

 

 

 

WEIGHTED VEST SQUAT JUMPS:

IMG6IMG7IMG5Stand with feet shoulder width apart and hands behind the head. Lower yourself into a 90 degree squat, jump as high as you can and land with bent knees so that you absorb the shock of the landing to protect your knees. Keep the abdominals tight or engaged throughout the exercise. The jumps should be performed with a sense of urgency, one right after the other.

 

 

 

WEIGHTED VEST “V” SIT UPS:
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Start by lying on the floor on your back, hand straight over-head, legs slightly bent. At the same time, lift hands, upper body and legs off the floor trying to touch your hands to your toes. Return to the start position and repeat immediately in a controlled rhythm or pace. Try to avoid jerking movements.

 

SUPERMANS or SUPERWOMANS:

IMG10Lie on floor on stomach, arms stretched out in front of you and legs slightly bent. Lift upper body, head and legs off the floor at the same time, again avoiding jerking movements. Return to the start position and repeat immediately in a controlled rhythm or pace

 

 

 

Demonstrations provided by:
Jeanne Colpus, President
Matchpoint Volleyball Inc.
www.matchpointvolleyball.net
614-206-6140
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