COVID-19 Update
Given the ongoing worldwide situation with the COVID-19 pandemic, our physical Strength House location remains closed. We will let you know as soon as we’re able to reopen again. But that doesn’t mean our members aren’t still training! We’re delivering daily at-home workouts to our members, customized training programs for people with access to more equipment, and nutritional education to help you dial in your food intake while stuck at home.
If you’re interested in our at-home and online training options during the pandemic, click below to learn more!
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“I never imagined when I joined in January that I would be in my first competition by October. The progress that I made is placed solely on the shoulders of the Strength House team. The program was written so each week I would improve on my weaknesses and fine tune technique ensuring that when I got to the meet all I would need to do is lift. The team is supportive and amazing and have gotten me addicted to powerlifting.”
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![[The Utility Of The Weighted Vest]
Weighted vests are one of our favorite tools with a myriad of uses, each having its own reason. Here’s a few of the go to ways we put our vests to use.
1. Fat Loss and Work Capacity: It’s no secret that (in most cases) a person twenty pounds your greater expends more energy doing tasks of equal distance, speed, intensity as you. Simply because they are bigger. You can advantageously put this paradigm to use when looking to make work purposefully harder. Small adjustments to weight via a vest can cause you to expend more calories as it is harder work for your body. So, if we are looking to drop body mass we can use vests not only to make low impact aerobic work such as walking more fruitful from the onset, but as we ditch bodyweight we can make the difference up in vest weight. Ensuring that the same amount of walking yields us close to the same ongoing results.
The same can be said for building a more robust capacity for work in general. We can take the same speed and intensity of walking and apply a small amount of progressive overload to the exercise via a vest. Pretty neat!
2. Vests are a great way to take stress off your grip and sneak in more weight to single leg work. In general most of the single leg work we program follows heavier bi lateral work. Sometimes when you get there the thought and or act of holding heavy DB’s places a governor on output. Whether it be mental or actual grip fatigue, we want to do what are legs are capable of so enter the vest. You can hold lighter weights and make the difference up there. Additionally you can take the loads you are already handling and add the vest on top. Chances are you have a little more there than you think.
3. Jumps and Other Dynamic Efforts: Adding load to various jumps, plyometrics, and posture based drills is too often neglected as a progression in intensity. Small amounts of added body weight prepare athletes to create and absorb more force. Nothing is more applicable here than the vest (and other body attached weights). This loading method allows for freedom of movement like DBs, Barbells, etc just cannot.
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