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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: scoobychau on October 11, 2011, 05:09:35 am

Title: Out of the gym, on to the street with a vest!
Post by: scoobychau on October 11, 2011, 05:09:35 am

Hi everbody, Glad to see the forum is back up and running smothly.
I was away for a while... and right after I get back to my journal updating my record, the website came down on me...

it was shocking... :o

Thanks for adarq working hard to keep  this forum alive.

Back to my question:
 :wowthatwasnutswtf:

I invested in a weight vest. Photo of vest can been seen in my journal, I am still thinking what and how to fill in terms of weighted material. May be sand, may be line stone powder.. etc.

Anyway, I am seeking advice on what to do and what not to do in a vest. 
(I expected the vest to wait at 10lb to at least 20lbs depend how it end up with the filling)

I did researched a bit and seems like as long as vest being tight, I can pretty much do anything with it.
Yet, I did came across some posting saying "NEVER DO DEPTH DROP/Jump in a vest"

I am not sure if there is a clear guide line.  Or just be smart about it...

Could any one suggest where to look or advice me on a progam plans for me to do (focus in Vertical JUMP).

I will be equiped with a 20lbs DIY medicine ball  and a Weight vest and a park with rubber surface.  :uhhhfacepalm:

Title: Re: Out of the gym, on to the street with a vest!
Post by: LBSS on October 11, 2011, 10:16:48 am

i remember seeing at least one study that found that just walking around all day with the weight vest on had awesome if relatively short-lived potentiation effects.

Title: Re: Out of the gym, on to the street with a vest!
Post by: ghettoracer on October 11, 2011, 03:24:51 pm

i'd think the effects should feel good at the very least...  just imagine on the occasions that we hike with a heavy pack...  when we get to the destination and take the pack off and walk around it feels awesome.  performance wise, not sure if this would translate into something useful though; how to use this effect for real results...

Title: Re: Out of the gym, on to the street with a vest!
Post by: JackW on October 11, 2011, 08:10:27 pm

I have a number of vests in my gym and use them regularly. For jumping drills I prefer things like box jumps, seated jumps, paused jumps and generally jumps that don't have a high eccentric component or require low GCT. I also use them extensively for upper body work (chins, dips and push ups).

Title: Re: Out of the gym, on to the street with a vest!
Post by: scoobychau on October 11, 2011, 11:25:14 pm

Quote from: JackW on October 11, 2011, 08:10:27 pm

I have a number of vests in my gym and use them regularly. For jumping drills I prefer things like box jumps, seated jumps, paused jumps and generally jumps that don't have a high eccentric component or require low GCT. I also use them extensively for upper body work (chins, dips and push ups).

Thanks for the quick response Jack,
but saying low eccentric component, does that mean it is best not to do Depth Drop or depth jump in a vest?
GCT as in ground contact time if i am correct,  in my knowledge, most plyometric exercise require low GCT. but the exerucse u mentioned (box , seated or paused jump started with foot on the ground... which confuse me a bit.


In short, is there any exercise i should be AVOIDing with the vest?
I note that Jack have a list of exericse on his website with the Vest and Med ball  (http://www.verticaljumping.com/jumping_exercises.html)
I guess i will spend some time and design a routine to follow base on that.

btw, a small update on my DIY progess,  I am using metal pipe as weight inserted in the vest, each pipe is 0.7kg, and the vest itself will be 18.5lbs in total.  Not sure if the hard surface will affect movment.  

I weight 185lbs, so thi is exactly 10% of my BW.  Which should be a good starting point eh?

Title: Re: Out of the gym, on to the street with a vest!
Post by: JackW on October 12, 2011, 09:38:22 pm

Hi Scooby

You are correct about the exercises I listed starting with your feet on the ground. It is the exercise that need a low amount of CGT that I tend to not use them for. Box jumps, seated jumps etc have higher CGT's. In the coming weeks I was planning on shooting a video of a sample weight vest workout as a follow up to my earlier weight vest video. However if you are looking at the exercise on the site already you should be able to put something together fairly easily. Also as a side note whenever I do resisted jumping I like to always do the last set without the resistance. You should have some potentiation from the resistance and I like to teach the body what it is like to move at a faster rate from that potentiation. It might only be a minor thing in the total scheme of your training but I think the last set unencumbered is a good thing to do.

Regards

Jack