Weighted Vest Training Program for Youth

The following is a sample weight-training program for youth who are looking to get stronger with a weight vest added to a gym routine. It’s important to note that all exercises should be performed with proper form and that youth should start with a lighter weight and gradually increase the weight as they get stronger.

Week 1

• 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, starting with a weight of 10% 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, starting with a weight of 10% 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, starting with a weight of 10% 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, starting with a weight of 10% 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, starting with a weight of 10% of your body weight.

Week 2

• 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 of the vest by 2.5% each week, as long as proper form is maintained.

Sample fitness program:

8-Week Strength Training Program for Youth

Week 1-2 weight vest

• 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

It is important to note that 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

This 8-week gym & weight vest strength training program is designed for youth who want to get stronger. By gradually increasing the weight each week, 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.