Weighted Vest for Jump Training: Benefits and Guidelines

Do Weighted Vests Improve Vertical Jump?

Research shows that weighted vest training can improve vertical jump by 2-4 cm (0.8-1.6 inches) over 6-8 weeks when properly programmed. The added resistance increases the training stimulus, forcing your muscles to generate more force.

Benefits of Weighted Vest Training

Increased force production: Your muscles must work harder against the added weight.

Sport-specific loading: Unlike barbells, vests allow natural jumping mechanics.

Versatility: Use for jumps, sprints, stairs, and bodyweight exercises.

Progressive overload: Easily adjust weight as you get stronger.

How Much Weight to Use

Beginners: Start with 5-10% of bodyweight (8-15 lbs for most people)

Intermediate: Progress to 10-15% of bodyweight

Advanced: Up to 20% of bodyweight for some exercises

Never exceed 20% for jumping exercises—injury risk increases significantly.

Best Exercises with Weighted Vest

Squat jumps

Box jumps (lower height than unweighted)

Broad jumps

Step-ups

Walking lunges

Stair climbing

Programming Guidelines

1-2 weighted sessions per week (not every session)

Lower volume than unweighted training (50-70% of normal)

Reduce jump height for box jumps

Focus on landing mechanics (added weight increases impact)

Alternate with unweighted explosive training

Choosing a Weighted Vest

Key features:

Adjustable weight (removable plates)

Snug fit that doesn't bounce

Breathable material

Weight distributed evenly

Budget: $50-150 for a quality adjustable vest (10-40 lbs capacity)

Safety Considerations

Weighted plyometrics increase joint stress. Ensure you have:

Solid base of unweighted plyometric experience

Good landing mechanics

No current joint pain or injuries

This information is for educational purposes only. Start conservatively and progress gradually. Consult a coach or trainer if unsure about proper technique.