Get in Football Shape With a Weight Vest | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Get in Football Shape With a Weight Vest

April 10, 2013 | Raymond Tucker

Must See Football Videos

The off-season is a critical time to get in condition for football. If you ignore this difficult and exhausting part of your training, you will quickly fall behind your teammates during two-a-days. (Try this route-running conditioning workout.)

When you play football, you're carrying additional weight with your equipment. You have to be in shape to perform repeated sprints and make tackles, but you also have to consider all that extra weight. (Learn the 6 rules of weight vest training.) To take your equipment into account, I recommend wearing a weight vest during your conditioning workouts. Start with light weight (about 10 pounds) so your form doesn't suffer. Gradually work your way up to 40 pounds over four months.

To maximize your speed and endurance for football, do the following conditioning workout with a weight vest two to three times. Rest three to five times as long as it takes you to perform a sprint before repeating.

Months 1 & 2

Sprints

  • 5x10 yards
  • 5x15 yards
  • 5x20 yards

Months 3 & 4

Sprints

  • 5x10 yards
  • 5x20 yards
  • 5x30 yards

Last 3 Weeks

For the last three weeks of weight vest training before your first practice, do this workout three to five times per week.

Sprints

  • 5x10 yards
  • 5x25 yards
  • 3x40 yards
  • 3x60 yards
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...

Featured Videos

Quest for the Ring: Duke University Views: 70,557
Path to the Pros 2015: The Journey Begins Views: 19,026
Quest for the Ring: University of Kentucky Views: 78,399
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Baseball Conditioning: Why You Need an Aerobic Base

LaTroy Hawkins' Epic Battle Ropes Workout

Full-Body Conditioning Workout: 3 Loaded Carry Variations

High-Intensity Interval Training: How Much Is Too Much?

5 NBA Players Who Found Their Game After Losing Weight

7 Footwork Drills That Give You an Advantage

Alternatives to Boring Cardio Training

Can You Handle the Husker Toughness Test?

In-Season Baseball Pitcher Workout Program

Win the Fourth Quarter With These Basketball Sled Push Finishers

STACK Challenge: Finish Strong

Training with the Elevation Training Mask 2.0

Can You Survive the

Advanced High School Football Summer Conditioning Program

Improve Your Aerobic Fitness in the Off-Season

Understanding the Benefits and Risks of Altitude Training

STACK Challenge: 5 Minutes of Treadmill Torture

Can You Survive These 4 Crazy Plate Push Finishers?

Test Your Toughness With the Who Dat? Challenge

STACK Challenge: The 10/10 Treadmill Challenge

How to Avoid Hockey Conditioning That Slows You Down

Who Invented the Burpee?

Off-Season Conditioning: Full-Body Med Ball Workout

STACK Challenge: 500-Meter Row

4 Simple Drills to Improve Your Endurance

ZSeries 10-Minute Workouts: The Hill

5 Brutal Sprint Drills That Push the Lactic Threshold

Training Secrets of UFC Champion Johny Hendricks

Get in Shape With This Basketball Conditioning Workout

ZSeries 10-Minute Workouts: Interval Sprints

LeBron James's Insane Conditioning Drill

Can You Pass Drew Brees' Conditioning Test?

Get in Basketball Shape With the Right Workout

In Defense of Cardio

How Much Conditioning Do You Really Need?

How Sporting Kansas City Stays 'Sporting Fit'

Get in Shape With 5 Intense Lower-Body Finishers

The Mount Everest Treadmill Challenge

Get in Game Shape With 4 Conditioning Combos

ZSeries 10-Minute Workouts: Fartlek Run

4 HIIT Workouts That Will Get You in Shape Fast