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...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 84,980
Michael Jordan: Mind of a Champion
Views: 546,375
Dwyane Wade Leads by Example
Views: 6,631,865

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 69,070
Kevin Love's Cone Hop Basketball Shooting Drill Views: 9,456
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 133,452
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

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,880
What Ryan Hall Eats for Breakfast
Views: 795,300
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,676
Greg Nixon's Hill Training Program
Views: 705,782
Roy Hibbert 540 lbs Deadlift
Views: 1,561,942

Load More
More Cool Stuff You'll Like

ZSeries 10-Minute Workouts: Fartlek Run

Training Secrets of UFC Champion Johny Hendricks

In Defense of Cardio

STACK Challenge: The 10/10 Treadmill Challenge

Win the Fourth Quarter With These Basketball Sled Push Finishers

Get in Football Shape Fast With Metabolic Runs

STACK Challenge: Finish Strong

Who Invented the Burpee?

WATCH: Ronda Rousey's Intense New Bag Drill

Improve Your Aerobic Fitness in the Off-Season

Adeline Gray Is Going for Gold

Can You Survive the

LeBron James's Insane Conditioning Drill

Alternatives to Boring Cardio Training

How to Avoid Hockey Conditioning That Slows You Down

Baseball Conditioning: Why You Need an Aerobic Base

7 Footwork Drills That Give You an Advantage

In-Season Baseball Pitcher Workout Program

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

ZSeries 10-Minute Workouts: Interval Sprints

5 Brutal Sprint Drills That Push the Lactic Threshold

Off-Season Conditioning: Full-Body Med Ball Workout

5 NBA Players Who Found Their Game After Losing Weight

How Sporting Kansas City Stays 'Sporting Fit'

Obstacle Race Training: Get in Shape With This Finisher

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

How Much Conditioning Do You Really Need?

Understanding the Benefits and Risks of Altitude Training

Get in Basketball Shape With the Right Workout

Get in Shape With 5 Intense Lower-Body Finishers

ZSeries 10-Minute Workouts: The Hill

Get in Game Shape With 4 Conditioning Combos

4 Simple Drills to Improve Your Endurance

STACK Challenge: 500-Meter Row

The Mount Everest Treadmill Challenge

LaTroy Hawkins' Epic Battle Ropes Workout

Get in Shape With This Basketball Conditioning Workout

Advanced High School Football Summer Conditioning Program

Test Your Toughness With the Who Dat? Challenge

4 HIIT Workouts That Will Get You in Shape Fast

Can You Pass Drew Brees' Conditioning Test?

Can You Handle the Husker Toughness Test?

Training with the Elevation Training Mask 2.0