The following is a sample weight-training program from weightvest.com for youth who are looking to get stronger, faster, and better physically with a weight vest added to a gym routine. We think all exercises should be performed with proper form and that most youths should start with a lighter weight vest and gradually increase it over time, so they are safer.
Sample Workout
Week 1 – add 5 lbs. to weighted vest
- Day 1: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 squats with light weight vest and 3 sets of 10 push-ups. Then perform a 10-minute run/walk.
- Day 2: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 bodyweight lunges and 3 sets of 10 chin-ups. Finally, perform a 12-minute run/walk with the weight vest, starting with the same weight as day 1.
- Day 3: Rest day
- Day 4: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 squats and 3 sets of 10 push-ups. Perform a 12-minute run/walk with the weight vest, starting with the same weight as day 1.
- Day 5: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 lunges and 3 sets of 10 chin-ups. Finally, perform a 12-minute walk with a weight vest with the same weight as day 1.
- Day 6: Rest day
- Day 7: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 squats and 3 sets of 10 push-ups. Finally, perform a 12-minute run with a weight vest, with same weight as day 1.
This will give a very good foundation for athletic performance.
Week 2 – add 5lbs to weighted vest
- Day 1: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 bodyweight squats and 3 sets of 10 push-ups. Finally, perform a 30-minute run with a weight vest, increasing the weight to 12.5% of your body weight.
- Day 2: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 bodyweight lunges and 3 sets of 10 chin-ups. Finally, perform a 30-minute walk with a weight vest, increasing the weight to 12.5% of your body weight.
- Day 3: Rest day
- Day 4: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 bodyweight squats and 3 sets of 10 push-ups. Finally, perform a 30-minute run with a weight vest, increasing the weight to 12.5% of your body weight.
- Day 5: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 bodyweight lunges and 3 sets of 10 chin-ups. Finally, perform a 30-minute walk with a weight vest, increasing the weight to 12.5% of your body weight.
- Day 6: Rest day
- Day 7: Warm up for 10 minutes with a light jog or jump rope. Then, perform 3 sets of 10 bodyweight squats and 3 sets of 10 push-ups. Finally, perform a 30-minute run with a weight vest, increasing the weight to 12.5% of your body weight.
Week 3 and Beyond
- Continue to increase the weight gradually for the next few months.
Sample fitness program:
8-Week Strength Training Program for Youth
Week 1-2 weighted vest workout
- Start with a weight vest that is 5-10% of their body weight
- Complete 2-3 sets of 8-12 reps of the following exercises:
- Squats
- Push-ups
- Lunges
- Dips
- Plank
- Increase the weight vest by 2.5-5% each week
Week 3-4 gym
- Increase the weight vest by 2.5-5% each week
- Complete 2-3 sets of 8-12 reps of the following exercises:
- Deadlifts
- Pull-ups
- Bicep Curls
- Tricep Extensions
- Sit-ups
Week 5-6 both
- Increase the weight vest by 2.5-5% each week
- Complete 2-3 sets of 8-12 reps of the following exercises:
- Box Jumps
- Jump Squats
- Box Push-ups
- Leg Press – machine
- Bench Press – bar
Week 7-8 gym
- Increase the weight vest by 2.5-5% each week
- Complete 2-3 sets of 8-12 reps of the following exercises:
- Clean and Press – bar
- Snatch – bar
- Turkish Get-ups – dumbbell
- Overhead Press – bar
- Russian Twists
We believe youth should only perform exercises that are appropriate for their fitness level and should not push themselves too hard. It is also recommended to seek the advice of a medical professional and/or a certified personal trainer before starting any new exercise program.
Conclusion
*These weight vest workouts are only sample workouts to add strength for youth who want to be better in sports. By gradually increasing the weight vest each week, most youth can build strength, improve their overall fitness, and achieve their goals. Remember to seek the advice of a professional if necessary.
Generally, we don’t advise weighted vest training for youth who are prepubescent, your doctor is the best person to ask if it is proper for your youth.