Advanced Weighted Vest Plyometrics
Weighted vests are a great way to add intensity to plyometric workouts. When increasing the intensity of plyometric training with a weighted vest, it is essential to have a foundation of strength and a mastery of proper techniques. Be sure to start with lighter weights and progress slowly when adding a weighted vest to your training. Also remember to stretch before exercising and obtain clearance from your physician, especially if you have suffered from injury previously.
Weighted Vest Split Jumps
Starting Position: Start in the lunge position with the right leg forward, the left leg behind the trunk of the body, and both knees flexed at 90-degree angles.
Action: Explosively extend the hips and knees in a jumping action to lift the body off the ground. As you land, flex at the knees and hips while maintaining an upright position. Then immediately push off from the ground again, keeping the right leg forward. Perform 10 repetitions and then repeat the exercise with the left leg forward.
Alternating Split Jumps: Explosively extend the hips and knees in a jumping action to lift the body off the ground. While in the air, switch legs so that the left leg is now forward upon landing. Be sure to flex at the knees and hips while maintaining an upright position. Then immediately push off from the ground again and switch legs while in the air. Repeat 10 times, continuing to alternate legs.
Weighted Vest Push-Offs
Equipment Needed: Power-Plyo Box (The greater the height of the box, the greater the intensity.)
Starting Position: Stand to the left of the Power-Plyo Box™. Place the right foot on top of the box, near the left edge.
Action: With the right foot, push off from the box, forcing the body straight up in the air. Upon landing, the right foot will come back down on the box before the left foot touches the ground. Be sure to keep a slight bend in the right knee to absorb the impact of landing on the box. Repeat 8-10 times and then switch to the other side.
Exercises designed by Robyn Quattlebaum NSCA-CPT, NASM-PES