Best Weight Vest Workouts for Basketball Players
Weight vests have become all the rage in recent years and for good reason. Weighted vests are an easy way to improve your overall workout and conditioning regimen.
By simply zipping on a weighted vest, you’ll be adding additional load and weight to your bodyweight workout, which places added stress on your body, essentially forcing your muscle groups to work harder with the added strain.
Below, we are going to discuss the best weight vest workouts for basketball players. These weighted vests can be used for both strength and cardiovascular training and will take your workout routine to the next level easily and effortlessly.
By simply donning a weighted vest, basketball players can enhance their workouts quite easily. The added weight, whether 10-pounds, 20-pounds, or even 40-pounds, will increase the overall strength and conditioning your muscle groups will receive.
Wearing a weighted vest can also help you during your cardiovascular and muscular workouts. The added weight will force your body to work harder, allowing you to burn more calories per hour.
What is a Weighted Vest?
A weighted vest, quite simply, is a heavy vest that has added weight on both the front and back sides. These weights can vary from a simple 5-pounder to a 60-pounder heavyweight.
Weighted vests are quite simple in build and design. Typically, black or camo in color, the weighted vest can be donned by placing opposing arms into each slot. The weighted vest will be either zipped-up or velcroid in place, ensuring that it remains in place and over your body throughout the workout.
If you’re serious about training with a weighted vest, we would encourage you to purchase one with additional weight slots. This will allow you to add or remove weight dependent on your workout schedule and personal preference.
Why Are Weighted Vests So Effective?
A common question we get is, why are weighted vests so effective? This can be answered quite easily.
You are going to complete your workout regimen, correct?
Well, instead of just finishing your workout, a weighted vest allows you to place added weight and stress on your body, thus increasing the difficulty of your workout.
By increasing the difficulty, you will build added muscular and cardiovascular strength.
As a basketball player, weighted vests are one of the best and easiest ways to take your workout to the next level. The added weight will increase your overall workout output and will increase both your muscle size and cardiovascular capabilities.
Best Weighted Vests
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The best weighted vests are highly dependent on your aim with the vest. If you are looking to add a small amount of weight, without too much pressure, then we would highly suggest the Gravity Vest. This vest is simple in design and build but is also adjustable and can reach a maximum of 12-pounds.
If you’re looking to take your weighted vest workout to the next level, we would suggest the Pacearth Vest. This weighted vest ranges in weight from 6-pounds, 12-pounds, or 16-pounds. However, it also includes a set of ankle weights to really push your workout.
If you’re looking for an extreme weighted vest, we’d recommend the Gymnastics Power Store Weighted Vest. With a cool, blue hue, this weighted vest fits snugly across your shoulders, torso, and back. Included are 20 iron weights, 10 for the front and 10 for the back, weighing 2.2 pounds each.
7-Minute Jog
One of the best forms of exercise with the weighted vest is a simple, brisk, walk, jog, or run. The added weight from the vest will make the walk a bit more difficult and we recommend reducing your overall pace to ensure you can keep up. However, if you feel comfortable with your usual pace, we would highly suggest remaining at that level to increase your overall cardiovascular strength.
Pull-Ups
Pull-ups are one of the best workouts for a basketball player as it targets your core, upper body, and shoulders. However, wearing the weighted vest will increase the difficulty of the pull-up and you may find it difficult to complete your usual number of reps.
To complete a pull-up, simply grab a bar with an overhand grip and hang at an arm’s length. Pull yourself up until your chin crosses the bar. Slowly let yourself back down to a starting position and repeat.
Isolated Planks
A great basketball workout while wearing the weighted vest is isolated planks. This workout will improve your overall core strength. Simply lay yourself in a push-up position, however, rather than having your hands lay flat against the floor, you should lean on your elbows. Do this for one-minute on each arm for five rounds.
Box Jump
The box jump is a great way to gain speed and explosiveness, particularly for those times when you are driving to the basket. The box jump is a simple exercise with great results. Place a thigh-high box directly in front. Of you. Squat down and jump with all your strength on top of the box. Slowly come down and repeat ten times for 3 rounds.
Stair Master
The dreaded stair master. No-one really enjoys doing it but the results are definitely worth it. With the added weight from the vest, the stair master will become even more difficult, and you’ll feel the burn in your legs, calves, hamstring, and quads.
Mountain Climbers
Another great workout for your core, mountain climbers, not to be confused with rock climbing, simply go into a push-up position and remain locked in place. Bring your left knee towards your left elbow before returning back to your original position. Now, repeat with your right knee to your right elbow. Complete this workout ten times for maximum effectiveness.
Prisoner Squat
The prisoner squat is a great lower body workout and is even more enhanced with the weighted vest. Place your hands behind your head and drop down to a squat. Hold the squatting position for five seconds before returning to your original position. Repeat ten times for one set and complete three total sets.