My 75-lb vest was delivered today; and more importantly, I start a fresh cycle of 531 on Monday. I wanted to implement the vest in my training routine. I already use a belt to do 3 X 8 with 90 lbs on dips and 4 X 7-8 with 45 on chin-ups. So basically, I’m not sure how useful the vest would be on dips. But push-ups, pull-ups, single-leg squats, jumps, fat-man pull-ups, walking, weighted bear crawls could all certainly work (I think).
My question is: any thoughts on how to implement the vest in my training routine (i.e. circuits, types of exercises, a progression scheme)? I’m really looking forward to using the vest; but like the 531 philosophy advocates, I’m looking for a good way to progress week-to-week with the vest.[/quote]
Stick with the belt for dips and chins. Just too aggravating to change weight in the vest. It would definitely work well for bodyweight-type circuits. I plan to use it for that when I diet.
Right now I only use mine for walking. I have progressed all the way to the max 85lbs for a mile and a half in thirty minutes on hilly terrain. Definitely will toughen you up a bit if nothing else. Every time I bumped the weight up, I’d be sore in the hips and upper traps for a few days.
As for a progression, just keep it simple. Take any circuit, start with just the vest shell, and add a weight pack every workout until you can’t complete the circuit. Then back up three or four steps (or ten, whatever) and try to get to a higher weight on the next progression. You could also just stick with your top weight until you complete the circuit, and then bump it up one more notch, etc…
Another way to use it is for barbell complexes. Wearing the vest will add more weight to your lower body movements.