Before using a weight vest, perform the exercise correctly without extra load. Start light—the source article suggests 10 lb—and leave enough room to breathe. Vests can increase the metabolic cost of walking and short conditioning work and may help bridge bodyweight plyometrics to power training.

Example progression

  • Complete a 10–15 minute dynamic warm-up without the vest.
  • Perform box jumps with quiet, controlled landings.
  • Use a strength circuit of Bulgarian split squats, TRX rows, wide-grip push-ups, squats and plank shoulder taps.
  • Add cycling intervals only when the previous work remains technically sound.

Do not use a vest for long-distance running by default. If form suffers or exertion becomes unsafe, remove the load and stop to recover.