One great way to add resistance to non-lifting exercises like sprints, plyos and other bodyweight exercises is to supplement weight via a weighted vest. According to Ryno, a good rule of thumb is start out with a vest that’s approximately 10% of your bodyweight, as a vest shouldn’t compromise speed, form or safety.
“A vest can be easily used to add resistance and increase power development into almost all of your explosive movement work, including plyometrics, sprints and standard jump training,” says Ryno.
In the aforementioned sport-specific program, a vest can be added to such exercises as split lunge jumps, speed skaters and pull-ups, as well as to cone agility drills. Feel free to ease into it by adding the vest to only your last set of each exercise, then go up from there as you get used to the added resistance.