Training for your sport with the Xvest

With football, you must take into consideration first, the position of the player and second, the biomechanical moves of that position and fundamentals for each type of play.  For example, a lineman coming out of a 3-point stance needs to know what area to move in and where their feet and shoulders are positioned depending upon a running play or passing play. When weight is added within that type of movement, you are training the muscle tissues to react under that resistance. Dr. Don Chu references the brain as "a computer network", so when you train with the Xvest, your brain is hard-wired to think that you are heavier than your actual weight.  Once the Xvest is removed, you are physically stronger, faster and have increased endurance.

For the running back, it is necessary to have explosive speed along with the ability to change directions quickly.  Use the Xvest in your agility, speed and plyometric drills.  When your body is weighted properly with a weighted vest, you are able to keep your center of gravity low and are able to move quickly through the agility portion and cut through the spot and accelerate out.  After this is done repetitively, take the Xvest off and do it again (Contrast Training).  You may find that you are quicker to the spot, overall faster and able to accelerate at higher speeds.

When training this way over a period of time, you must start out properly weighted.  For example, for speed and agility exercises, start off with lower weights 4 to 6 percent of body weight.  Run X-amount of repetitions of a certain exercise with the vest, pull the Xvest off, then run 2 or 3 more reps of the exact same exercise.  What you are doing is training the body to work in that new environment with increased resistance.  Your body will become accustomed to that new found energy, speed or power; therefore, your muscles will move faster, be quicker and become stronger over time.