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Jeff's V-Max Tips & Newsletters
Page 5
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Tips you will never get anywhere else!
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Join my tips-n-info email list. I keep you posted on weight vest and related information. Your email address remains totally 100% confidential. - Thanks, Jeff
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Sign up and get information on contests, special offers, great ideas, workout tips, V-Max vest tips and ideas. I just keep it coming. You can be removed anytime. But stick with me. You never know what will be next.
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I can’t agree with Dr. Jen more.Dr. Jen Milus has been in sports performance enhancement and injury rehab since 1985 and private practice for over 12 years. Dr. Milus is dedicated to helping athletes perform at peak levels, as well as prevent and treat sports related injuries. Dr. Milus has been a team doctor to several bay area sports teams, attending to a wide range of sports injuries. I believe weight vest training is absolutely the best for core strengthening. Dr. Jen Milus gives us some reasons why it is important to start light and work up.
“Remember that training with your weight vest needs to be well thought out, and carefully planned! Here’s why: If you increase the weight in your vest too quickly, everyone knows it can cause strain on your traps. But, in addition, remember that it increases the compressive forces on your spine too. This can compromise other tissues: namely the intervertebral discs, and the facet joints.
The discs, when heavily loaded in a trunk that does not have the muscular strength to support it, are at great risk! Be careful to gradually increase your weight over weeks or months to your max. Avoid forward flexion at the waste from standing in an unsupported fashion if you have not worked up to it. And, avoid rotation and forward flexion if you have not worked up to it!
Keep in mind that the pressure inside the disc increases with sitting. So, sitting, twisting, and forward bending all at once would put you at the most risk. In your 20’s the disc is not as likely to rupture completely. But, in your 30’s it’s another story! Over that, and you need to take into account any degeneration resulting from past injuries.
The facet joints sit behind the spine. They can be compressed and irritated with too much weight too fast. This can lead to a facet syndrome, and can be as painful as a disc protrusion! Then you need to see the Chiropractor- which often helps- but there’s a risk you will have this re-occur whether you get good care or not!
Consider this, though, that the best way to protect your spine to train is with the weight as close to your core as possible. The safest way, done properly, therefore, is with the weight vest. I, a while back, ignored this, and tried to train with a bar on my shoulders instead of with a vest. I blew out part of my disc. I am lucky and could re-hab it myself. I will never be quite the same. Why go there?
Use your weight vest, and use it wisely! If you don’t have one, get one!”
Dr. Jen
www.fireagility.com
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I was trying to figure out a new way to build the chest for my new book coming out this summer called "Enhanced Body-Weight Workouts" (a complete guide to weight-vest training), when I ran across an article from a guy who's from my home town, bodybuilding legend, the first Mr. Olympia (1965), and great author/inventor Larry Scott. It turns out the exercise involves the use of hanging rings. I was somewhat of an athelete in high school on the rings. I could hold the king's cross for a few seconds and do forward and backward body rolls with no problemo. So when I saw the hanging ring chest moves the lights came on. I will try this soon and give you my evaluation. First, I have to get a set of hanging rings, and work into the routine. It should be amazing! Check it out at LarryScott.com. Or, check out our new Push-up Straps, built to last and very good for building total core strength!
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How do you do deadlifts with a weight vest? Here are some tips; keep your spine straight during the whole exercise, don't arch your back. Keep your chin up facing forward, do not look down. Slightly bend your knees on the way down as you bend forward at the waist. Straighten your knees on the way up and feel the weight being lifted by your hamstrings and glutes. Keep your arms crossed in front of you, or hold a chair, with feet shoulder width apart. Inhale on the way down, exhale on the way up. Go for slow rhythmic movements, not fast and jerky. Do 3-4 sets of 8 to 14 reps. If you feel pain stop. You don't need to kill your legs to get a benefit. You will be a little sore later, but it will wear off in a few days. Shoot for 1 to 2 times a week, allow at least 48 hours between workouts. Deadlifts are a great ham, glute and calf exercise, often overlooked by people, but definitely worth the price. With practice you will soon see great results.
I illustrate this exercise in my new book coming out soon. The weight vest is perhaps the single greatest fitness weapon you should have in your arsenal in the fight against fat, weakness, and low core power. Core strength is the key to all ultimate physical performance, often it is the weak link. Doing body weight workouts is the only true method guaranteed to whip your body into shape for action. All top athletes have superb core strength and agility. Firefighters and military personnel must meet predetermined physical abilities tests to qualify for combat. The focus is on bodyweight workouts, like stair stepping, running, and climbing. Body weight workouts with additional body weight creates an overload situation and demands a physical response. You can't help but develop a new, higher level of fitness! The deadlift is a timeless beaut!
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