GORUCK Newsletter: How to Incorporate a Training Weight Vest Into Your Workouts

Published by GORUCK on March 19th, 2024 3:44pm. 5 views.

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**Cody's Advice for Weight Training with a Weight Vest**

"Adding weight to your workout is a great way to challenge yourself. Weight training with a vest is especially beneficial for building strength and endurance. Here are a few tips to get you started:

* **Start slow.** Begin with a lighter weight and gradually increase as you get stronger.
* **Listen to your body.** If you feel any pain, stop the exercise and consult with a medical professional.
* **Use proper form.** It's important to use good form when weight training, whether you're using a vest or not. This will help you avoid injury.
* **Be consistent.** The more often you weight train, the faster you will see results. Aim for at least 3 days per week.
* **Have fun!** Weight training should be enjoyable. If you're not having fun and get injured while completing your workout, you're less likely to stick with it. Find exercises that you enjoy and that challenge you."

In Spanish:

**Consejos de Cody para el entrenamiento con pesas con un chaleco lastrado**

"Añadir peso a tu entrenamiento es una manera estupenda de desafiarte a ti mismo. El entrenamiento con pesas con un chaleco es especialmente beneficioso para desarrollar fuerza y resistencia. Aquí tienes algunos consejos para empezar:

* **Empieza despacio.** Comienza con un peso más ligero y auméntalo gradualmente a medida que te vayas fortaleciendo.
* **Escucha a tu cuerpo.** Si sientes algún dolor, para el ejercicio y consulta con un profesional médico.
* **Utiliza la forma correcta.** Es importante utilizar una buena forma al entrenar con pesas, tanto si usas un chaleco como si no. Esto te ayudará a evitar lesiones.
* **Sé constante.** Cuanto más a menudo entrenes con pesas, más rápido verás resultados. Intenta hacerlo al menos 3 días a la semana.
* **¡Diviértete!** El entrenamiento con pesas debe ser divertido. Si no te diviertes y te lesionas mientras haces ejercicio, es menos probable que sigas haciéndolo. Encuentra ejercicios que te gusten y que te supongan un reto."

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HOW TO START ADDING WEIGHT TO YOUR WORKOUTS

ADVICE FROM A 3X CROSSFIT GAMES ATHLETE

Whether you're new to working out or have been training for years, there may come a point where you ask yourself, "How can I make this movement harder?" or "How can I challenge myself even more during this workout?".

For some, that could include striving for a new PR on your squat or deadlift, but for others (the crazy ones, like us), that could be adding some extra weight to your workout. We’ve found that one of the best ways to do that is through wearing a Training Weight Vest. If this sounds interesting to you, but you’re not sure where to start, we got you. We asked 3x CrossFit Games athlete, Cody Anderson, for some advice on how to incorporate a Training Weight Vest into your training.

GET YOUR OWN TRAINING WEIGHT VEST

When did you first start incorporating a Training Weight Vest into your training and what differences did you notice?

"Training in a weight vest was always a thought early on in CrossFit with Murph being a staple workout on Memorial Day every year, but I'd say it became a greater priority with the introduction of the vest in the 2015 CrossFit Games. The biggest differences I’ve noticed when regularly adding a vest to workouts is how much easier bodyweight movements and running become when I don't have any added weight."

Why do you like training with a weight vest?

"Training with a vest on is a must for me with the sport that I compete in, and beyond that it helps add variety to training in a major way. As a former gymnast, bodyweight movements have always been a strength for me, but throwing a vest on can change a workout completely and help me hit a completely different stimulus than if I wasn't wearing a vest."

How has training with a weight vest helped you in other areas of your life outside of the gym?

"It's definitely a must when ramping up for a Tactical Games event since we're required to use a 15lb plate carrier for the whole competition. But I think the average person might notice more ease with activities like hiking, sports, etc. having their bodies conditioned to essentially weigh 10-20lbs heavier."

How should someone start incorporating a weight vest into their training and what weight should they start at? And what is the best way to increase weight?

"When working a vest into your bodyweight movements, start slow, especially if you've never tried it before. Keep in mind if you've never done push-ups, pull-ups, etc. with extra weight that it is going to be a lot more taxing on your body even if it's something as minimal as 5-10lbs. My recommendation would be to test things out with a lower volume workout (which can be subjective based on how good you already are with bodyweight movements) and see how your body feels the next day.

As far as progression goes, you have three options: the first two are obvious; adding weight or adding reps. The other consideration is intensity. Can you get the same amount of work done in a shorter time frame? Or maybe last time you did 100 push-ups you had to break into sets of 5, try doing 7-10 instead. Ideally, there would be a combination of all 3 of these incorporated into a program and I think that is what would ultimately lead to a person getting the most out of vested training."

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