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Weighted Vest: Pre-Conditioning

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Robert DEL POPOLO

Weighted vests can significantly reduce running performance within 10% speed reduction by loading subjects with 8-20% of their body mass. Vest loads from 5-40% body mass increased sprint times and decreased velocity, force, power and flight times while increasing contact times. However, weighted vest training may increase torque production and have positive effects on brain waves, attention span, and vertical jump performance when used for training over time. Studies also suggest weighted vest use can reduce hip fracture risk and be a safe strategy for older adults.

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Weighted Vest: Pre-Conditioning

Uploaded by

Robert DEL POPOLO
85 views3 pages
Weighted vests can significantly reduce running performance within 10% speed reduction by loading subjects with 8-20% of their body mass. Vest loads from 5-40% body mass increased sprint times and decreased velocity, force, power and flight times while increasing contact times. However, weighted vest training may increase torque production and have positive effects on brain waves, attention span, and vertical jump performance when used for training over time. Studies also suggest weighted vest use can reduce hip fracture risk and be a safe strategy for older adults.

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Weighted vests can significantly reduce running performance within 10% speed reduction by loading subjects with 8-20% of their body mass. Vest loads from 5-40% body mass increased sprint times and decreased velocity, force, power and flight times while increasing contact times. However, weighted vest training may increase torque production and have positive effects on brain waves, attention span, and vertical jump performance when used for training over time. Studies also suggest weighted vest use can reduce hip fracture risk and be a safe strategy for older adults.

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85 views3 pages

Weighted Vest: Pre-Conditioning

Uploaded by

Robert DEL POPOLO
Weighted vests can significantly reduce running performance within 10% speed reduction by loading subjects with 8-20% of their body mass. Vest loads from 5-40% body mass increased sprint times and decreased velocity, force, power and flight times while increasing contact times. However, weighted vest training may increase torque production and have positive effects on brain waves, attention span, and vertical jump performance when used for training over time. Studies also suggest weighted vest use can reduce hip fracture risk and be a safe strategy for older adults.

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Weighted Vest

According to the results of Bonferroni post-hoc correction, 30m sprint test times, which were
performed 8 minutes after the Pre-Conditioning which includes a 30m sprint with weight
vests corresponding to 5% of their body weight, showed an increase from control test times,
4.34±0.23 seconds to 4.40±0.24 seconds respectively.

https://eric.ed.gov/?id=EJ1257903

The following study in sprint training does not show very promising results for the weighted
vest, as regular training produces better results,

https://journals.lww.com/nsca-jscr/fulltext/2010/12000/
The_Longitudinal_Effects_of_Resisted_Sprint.13.aspx

Well-trained participants seem to benefit more from a new resis- tance stimulus, translating
these adaptations in excessive performance (9).

In conclusion, the results of this study show that loading the subjects with the weighted vest by
8, 15, and 20% of their body mass it significantly reduces running performance, within the
limitation of the 10% of speed reduction that may not exert changes in sprinting technique. The
research aimed to provide useful information to coaches using as subjects light- trained
persons. External loads of 8 to 20% affected differently the selected distances of the speed
curve. This observation is important since many coaches believe that the athletes should not
use exercises with extra loading due to possible excessive changes in their running technique
in or near the competitive season. From the results of the present study it is obvious that all
loads seem to be useful for speed development according to the different phases of the speed
curve but loads should be carefully applied to avoid fa- tigue. Besides, running wearing a
weighted vest, loaded proportionally, might have an effect in recruiting more and differently
muscle fibers that would not have been activated in un weighted conditions, forcing also to an
enhance- ment of the neural activation thus resulting to an increase of speed in non resisted
sprinting. Athletes and coaches should consider the use of the weighted vest when they are
doing resistive training because it is easy to be used with light, heavy or not at all loading
without affecting running tech- nique. Because of all mentioned above and especially because
of vest's practical applicability on training for speed development and running perfor- mance
enhancement, further studies should focus on its use with various loads on (or finding the
optimal individual loads to be applied) for not only training for strength and power but also as
part of a dynamic warm up, de- veloping a potentiated response of the neuromuscular system
before any competitive running or jumping performance.

https://www.researchgate.net/profile/Giorgos-Paradisis/publication/
273613248_Acute_effects_of_different_loading_conditions_using_weighted_vest_on_running_p
erformance/links/5623377e08aed8dd19441768/Acute-effects-of-different-loading-conditions-
using-weighted-vest-on-running-performance.pdf

Vest loads (5–40% body mass) were found to significantly increase acute over-ground times
(10–50 m 4.1–16.9%, effect sizes [ES] = 0.93–3.11) through significantly decreased velocity
(−2.2% to −17.3%, ES = −0.41 to −3.19), horizontal force (−5.9% to −22.1%, ES = −0.85 to
−3.30), maximal power (−4.3% to −35.6%, ES = −0.32 to −3.44), and flight times (−8.3% to
−14.6%, ES = −0.88 to −1.03), while increasing contact times (14.7–19.6%, ES = 1.80–3.17).

https://www.tandfonline.com/doi/abs/10.1080/14763141.2019.1607542

This article seems to show that although the results were not direct, the vest does have effects
on torque production which in turn helps.

https://www.sciencedirect.com/science/article/abs/pii/S0167945718303646

This pilot study showed that vest use during dietary weight loss is feasible and safe in well-
functioning older adults with obesity. Yet this study does not account for muscle mass
increase.

https://link.springer.com/article/10.14283/jfa.2018.17

Our data support participation in long-term exercise using weighted vests as a strategy for
reducing hip fracture risk, a finding that should be confirmed in additional long-term
prospective trials. Furthermore, this program is safe and practical and promotes both
adherence and compliance in older women.

https://academic.oup.com/biomedgerontology/article/55/9/M489/2948038?login=true

The performance time of the Star Cancellation Test was 240.1 seconds at pre-intervention,
90.2 seconds during the therapeutic intervention, and 60.0 seconds at post-intervention.
[Conclusion] The results of this study suggest that therapeutic climbing activities performed
wearing a weighted vest had positive effects on the brain waves and the attention span of a
child with attention deficit hyperactivity disorder.

https://www.jstage.jst.go.jp/article/jpts/27/10/27_jpts-2015-501/_article/-char/ja/

Can personally attest to this being true. As your movement is inefficient, you have to
concentrate more on what you do.

Vertical jump performance was enhanced from 44.3 to 54.9 cm.

https://doi.org/10.1111/j.1748-1716.1985.tb00042.x

After the hypergravity period the experimental subjects demonstrated significant (5–10%,
P<0.05−0.01) improvements in most of the variables studied: however, 4 weeks after cessation
of the high gravity period they tended to return towards the starting values.

https://doi.org/10.1007/BF00422578

Three weeks of HT significantly enhanced short running task performances and decreased
ground contact time between 4 continuous jumps. HT may be incorporated into training
programs prior to key points in an athletic season without hindering the quality of regular
training session activities.

https://www.researchgate.net/publication/
302492652_Three_Week_Hypergravity_Training_Intervention_Decreases_Ground_Contact_Tim
e_During_Repeated_Jumping_and_Improves_Sprinting_and_Shuttle_Running_Performance

Meta-analysis
Overall it seems that the effect that the weighted/hypergravity induces is three fold,
biomechanical, neurological and myofibrial. It requires to be used with some frequency ( i
suspect once every three weeks at a minimum), and can be used in a variety of ways, from
using it during waking hours (which seems to give a good pump) to an addition to regular
training. This means that even when time is limited, simply standing/sitting with the vest will
provide some benefit. Although one would think that there is a danger from form adapting
negatively, it seems to be the opposite as stride length is positively influenced as well as
contact time (in sprinting). 



Considering the practicality of the vest, it would be a decent addition for training. To top things
off I really enjoy this video.

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