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More from the strength annals of Dr. DaveDear Friend,From the bevy of responses I got last week you guys and gals like hearing about my quirky strength training stuff so here is more "Real Strength" from the annals of Dr. Dave's Best. We loosely covered plyometrics last week, rope climbing and of course stone carrying. Someone asked me if we still have snow in Pennsylvania at this time of year. Nope, that pic is a few months old, but it is more comfortable to do that kind of lifting in cooler weather. Carrying those babies around in 80 degree weather is like wearing a sauna suit! Stay hydrated. In a similar vein I am going to tell you a bit about weight carrying with a vest. Weighted vests are nothing new. Boxers have been using them for years and they are an amazing way to build useful strength AND endurance but there are some serious pitfalls. First a bit about equipment. I have 2 Everlast canvas weight vests. You can add or subtract in 10 lb increments up to totals of 40 lbs in one and 60 in the other. I have seen some very cool vests in the Martial Arts mags that retail for about 400 bucks and go up to 100 lbs. The only point to carrying that much weight in my opinion is if you are in the military or a serious hiker that needs to carry very heavy packs for long distances. This would be the way to train for that. Let me focus however on some more realistic weights. I would start with 10 lbs. In this case you can even just get a weight belt and walk around with it. You would be surprised what 10lbs around your belt can do for you going up steps and walking. When I was using the vest a lot I was actually training in self defense and running as well. Now please pay attention here. You can hurt yourself wearing heavy vests especially if you are running. The extra weight can wreak havoc on your shins, feet and knees if you are not conditioned for it, so go slowly. Do NOT run down hill with anything over 10lbs at first or you risk stress fractures. Ask me how I know.
Another very important point is that when using weighted vest over say 20lbs your body will adopt different mechanics to adjust for the weight. This will affect your form. This is really critical when practicing wrestling moves, like takedowns or striking moves like kicking or punching. Advance the weight slowly and make sure you can do things in perfect form. If you cannot then you are carrying too much weight. Sloppy practice makes for sloppy technique. Next running. Again if you are running with weight on start with 10 pounds and build up very slowly. It is safer on your joints to run up hill. If you want to supercharge your hill sprints (as if they weren't hard enough) throw in a vest workout every 3rd or 4th time or so. Again don't run down hill until you have been doing this for a couple of months so flat or track workouts are best. This type of weighted work may actually make you slower if you do it with too much weight. I used to run 3 or 4 miles with 40 lbs on until I realized that I was training myself to run at a snails pace this way. Keep it light. Oh yeah don't forget to wear a sweatshirt if you are using a canvas vest, otherwise you will chafe your shoulders and back. Now if all this sounds like a major hassle, it really isn't. You just need to follow these guidelines and define what you are trying to do. If you are training to run faster, keep the weights light. Medium weights if you are training to fight heavier opponents to simulate the effect of them "leaning" on you. Heavy vests for walking and hiking but watch your footing. Vests work great with pull-ups, pushups, dips etc and there is very little risk of injury here, plus you can load up a lot heavier than with a traditional weight room belt and chain contraption. You can build a tremendous amount of speed and strength this way if you take your time and are committed and patient. Can you do Combat Conditioning workouts this way? Absolutely but make sure you can do a fair amount of the exercises the right way before you tackle this! Finally not to be out done, my mom has seen me wandering around the 'hood with the big blue canvas vests on and wanted in. Her version is a lightly loaded grocery bag up and down the steps or around the block. She gets a lot of offers from pitying neighbors who think she needs a lift back home, but always politely declines. Go Mom! I will skip to some other stuff for the next few days and then return so you keep getting new info. There is so much I have to tell you on this topic! Best, Dr Dave To experience the amazing and multiple benefits of Dr Dave's Best Pharmaceutical Grade Fish Oil go to the site and order NOW! Dr Dave's Best Pharmaceutical Grade Fish Oil For the world's best anti-aging supplements including Dr Dave’s Best Pharmaceutical Grade Fish Oil and the one and only Regenerizer go to: http://www.drdavesbest.com/frontend/proddetail.aspx?pn=DDB-RG And order now. 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