Weight Vests

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I got a condor for like $50 and got my plates from Rogue

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The training has been all weight vest – very easy stuff and this can easily be used with regular barbell training. I’ll detail the movements but remember that you can do this for a 3-6 week training cycle (or more) in ADDITION to your main work/supplemental work and IN PLACE of the assistance work. Understand the words I capitalized!

I choose three exercises per session. I recommend you do the same. Sets and reps per exercise are going to be based on your strength so that will have to be individualized. My typical weight vest workout is as follows:

• Single leg movement (step-ups, lunges, one-leg squats) – 10 reps/leg
• Push-ups – 12 reps
• Chins with parallel grip – 5 reps

Chins are done from a dead hang, to remove swing. Push-ups are done with a pause at the bottom, explode up, pause at top – don’t cut these short by going for “reps”, do them correctly. The pause doesn’t have to be long, but you shouldn’t be doing the pushups like you would for a military test.
The one leg movements are the easiest to do – remember the load is such that I’m able to do chins. So in order to make these harder, I do them correctly. I’m sure you’ve seen Johnny Lunge or Juan One-Leg take short stances/strides with these movements in order to move more weight. To me, that’s just silly and ineffective. Keep the torso strong, stride big, pause at the bottom and be strong on the way up. Make the reps COUNT! Remember that this is assistance and no one, including YOU, should care too much about your lunge record. You are doing these movements to get the muscles stronger, not move the most weight. Remember: movements first, muscles second (aka Main lift/supplemental first, assistance second).

Here is a short list of some exercises you can choose from:

• Dips
• Chins
• Ab Wheel
• Sit-ups
• Back Raises
• Push-ups
• Bodyweight face pulls/rear raises
• Fat Man Rows
• One leg work (lunges, step ups, one leg squats)
• Squats (you may have to do these for higher reps to get something out of them)

Now the first time you try them, do a couple sets of each without the weight vest if you have to. You can see what kind of rest times you may have to use. I generally take about a minute between them but it’s certainly not a “hard minute”. There is no rhyme or reason for this; it’s just a number. I generally do about 7 sets of each movement. Keep in mind, I am rehabbing and not doing other barbell work. You may do less if you are squatting or pressing before hand. And really, if you are pressed for time, just do 3-4 sets and push the reps on each. I always make sure I never sit down during any rest time.

If you suck at pull-ups, do fat man rows. In general, the pull-ups/chins are going to be the weakest link with the weight vest (meaning you’ll probably do the least amount of reps with it.) To keep things interesting, I’ll vary the one leg movement during the workout. Dips kill my shoulders but push-ups can be done – a much easier movement but pause and explode makes a difference. So adjust as you see fit and make it work.

I’m sure there are other movements you can do – and as long as the weight vest isn’t in the way when doing the work, have at it. You don’t need a ton of exercises to get strong – just the discipline to do the basic ones correctly.

Outside of the exercises you choose, the weight vest works your abs/back (upper and lower) quite a bit. So this added benefit might make the weight vest assistance a good 3-6 week cycle prior to going into something heavier. Plus, you’ll automatically get a little conditioning out of it. Normally, I don’t like combining too much conditioning work into your strength training. HOWEVER, you already did the main lifts/supplemental work so you’ve got some room to maneuver. I will say that I wouldn’t use short rest times as a way out of getting the proper training effect from the assistance work. Remember the three reasons of assistance: muscle, balance and strength.

Don’t be afraid to push the reps on some of the one leg movements – just don’t start too crazy in the beginning. Use the first couple of sessions to get a feel for working with the weight vest. Then adjust as you see fit. Obviously, I’m in rehab mode now but eventually I can push things a bit harder. But again, remember the principles of the program; start light, progress slow. No need to be weight vest champion the first day of training.

As far as weight of the vest, this is going to be up to you. I will tell you to again start too light. It can catch up to you quickly and it’s not just doing the movements, it’s the resting between the movements. And no, you don’t get to take it off.

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