Weekly Workout: Workout with a Weight Vest and Harness
Here is a workout I like to do with the Raptor vest and a sled. I also use old truck tires with sandbags in them as a sled on rubberized tracks or turf fields as they tend to "grab" harder to the rubber on those surfaces.
Warm up with a 1 mile run without the vest and include a light stretch and dynamic warmup.
Repeat the 1 mile again with the vest (fast walk or shuffle run). Work for a mile in the 10 minute zone.
Repeat 10 times
- Run fast with tires or sled 50m
- Odd Sets – 20 Squats
- Even Sets – 20 Pushups
- Walk back to the starting line using different methods each time (Bear crawl, backwards step, forward lunges, low crawl – get creative with each way back to the starting line.)
Part of tactical fitness is staying mentally engaged. Thinking about what set you are on (odd or even), getting creative with methods of travel in each set, even doing a skill in between sets like tying a knot or doing a math problem are ways to keep the brain engaged during the mission. It is easy to go to your happy place and focus on running or pushing through exhausting workouts, it takes an increased focus and attention to detail to maintain proper thought processes while getting tired and winded. Imagine shoot, no-shoot situations when you are physically exhausted and tired – that is why we like to train to keep the brain engaged in these workouts.
After you are done with the ten sets above, cool down with another mile at an easy pace with or without the Raptor weight vest.
Enjoy, there will be more to follow.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.