If your sport is Track and Field, then speed is the determining factor in your success. And, to improve your speed you need to incorporate the Xvest™ into a multitude of on-field drills, conditioning, speed and plyometric programs.

If you are looking to improve your speed, your starting form should be the first priority.  Before the X Vest you had a very difficult time creating resistance in your start without changing the biomechanical movements and disrupting your form. You can incorporate the Xvest™ into the starting position work without the issue of form disruption (remember to remove the X Vest and rerun the start drills, “Contrast Training”). The second factor of speed is stride length. To improve stride length you will need to strength your Glutes and Hamstrings.  And, to do this you will need to perform bounding exercises with resistance this plyometric exercise will lengthen your stride.  You will also need to perform other strengthening exercises focused on your glute/ham strength. You will then progress to the third phase of your speed progression, your stride rate.  To improve your stride rate you will focus on foot quickness and quadriceps strength through specific quick foot drills with the Xvest™ and resistance training you will improve your stride rate. Now combined all three phases of the speed progression and run sprints without the Xvest, your acceleration and speed will be greatly enhanced.

Long distance runner

If you are a long distance runner, conditioning has always been a factor. But now we find that your resistance training and strength is also a major factor. What we can do now is, incorporate the X Vest in your training program at a lower added resistance (4 to 6 percent of body weight). When you perform your distance training over a period of time, with the Xvest™, what you’ll find is, your stride will pick up because you have a new level of strength and endurance and you will shave time off your distance run.