TACTICAL
WEIGHTED VEST
12-WEEK TRAINING PROGRAM
Table of Contents
The Warrior Mentality...................................................3
Program Overview..........................................................4
Notes...............................................................................6
Red Phase.......................................................................9
White Phase...................................................................13
Blue Phase......................................................................17
Disclaimer......................................................................21
The Warrior Mentality
Life is war. You may not realize it day-to-day, but make no mistake, you’re
at war. Evil is out there. Bad people. Natural disasters.
You have to be ready. Physically and mentally. You have to prepare to
fight for your life. Survival of the fittest is real. Only the strong survive.
Sure, it’s not always going to save you. Sometimes you’re just in the
wrong place at the wrong time. But wouldn’t you want to give yourself the
best odds of survival?
You’re only going to get that by training. And I mean real training. It’s
going to be hard. It’s going to suck. And that’s where we get stronger.This
program is going to push you. It’s going to make you stronger.
Have the right mindset. Embrace the struggle. The struggle is where we
truly live. Are you ready? Let’s go.
TACTICAL WEIGHTED VEST
12-WEEK TRAINING PLAN
A weighted vest is a powerful tool to add to your arsenal. But you need a
training plan to get the maximum benefit from it.
The
benefits of adding a
weighted vest to your
training include:
- increased strength
- more hypertrophy (muscle
growth)
- higher calorie burn
- improved stamina and
conditioning
This training plan is based on years of weighted vest training, much of it
in a military capacity, and is designed specifically for military, police, and
fire personnel. But anyone can benefit from it.
Here's what we're going to cover in this plan:
- Four training days a week.
- Most workouts will include a strength, accessory work, and stamina
session and will get progressively harder.
- An overall goal to grow stronger and faster, leading to better body
composition.
Red Phase - Weeks 1-4
White Phase - Weeks 5-8
Blue Phase - Weeks 9 -12
The weight of your vest for this program should be between 10 and 50
pounds, depending on your ability.
As a baseline, you should already be able to perform 5 dead-hang pull-ups,
40 consecutive push-ups, and a mile run in 8 minutes or less.
Notes:
Warm-up sessions should consist of mobility work, dynamic
strecthing, and a light bodyweight circuit.
AMRAP - As many rounds as possible.
Do not workout more than three days in a row. Likewise, do not rest more
than two days in a row.
Work within your abilities but push yourself beyond your comfort zone.
Suggested weight for the vest is listed for each movement but adapt as
necessary.
This program will include handstand push-ups. These are to be done
against a wall, facing away from it. If you have trouble getting into
position, practice daily.
Running with a vest on is high-impact, so carefully monitor soreness and
rest accordingly.
Notes:
For inverted rows, use TRX training straps, a low bar, or a table.
Every fourth week will be a deload, allowing for recovery before moving
into the next phase.
Rest 30-60 seconds
between sets during
strength/accessory
work sessions.
Keep rest periods as
brief as possible
during stamina and
AMRAP sessions.
Pistol squats require a lot of balance. Perform them with assistance from
the wall or training straps if necessary.
Rest days do not mean you sit on the couch all day. Active recovery is our
goal, so go for a walk or do some mobility work. Every damn day.
Notes:
For nutrition during this program, keep carbohydrate levels consistent
with activity levels. This means you need more carbs on training days
than on rest days. Eliminate the garbage from your diet while doing this
program; no soda, candy, cake, or beer. If you're trying to lose weight, try
intermittent fasting for 12-16 hours. If you're trying to grow strength and
muscle, aim to eat at least your body weight in grams of protein per day.
Warm-up before each workout. Here's a sample warm-up session:
3x10 Jumping Lunges (per side)
3x20 seconds of Mountain Climbers
2x10 Hand-Release Push-Ups
2x12 Inverted Rows
Email me at chris@fittesttravel.com with any questions or concerns.
Red Phase
Week 1
Workout #1
Workout #2
Strength
Strength
3x5 Neutral-Grip Chin-Ups (20lb Vest)
3x10 Split Squats on Each Side
3x10 Push-Ups (20lb Vest)
(20lb Vest)
3x10 Inverted Rows (20lb Vest)
Stamina
Stamina
20 Minute AMRAP:
4x100m Runs with 20lb Vest
15 Squats
15 Reverse Lunges
Workout #3
15 Sit-Ups
Strength
3x10 Hand-Release Push-Ups (20lb
Vest)
Workout #4
3x10 Inverted Rows (20lb Vest)
Strength
Stamina
3x5 Pull-Ups (20lb Vest)
4x100m Runs with 20lb Vest
3x10 Push-Ups (20lb Vest)
Accessory Work
3x15 Squats (20lb Vest)
3x15 Close-Grip Push-Ups
Stamina
3x10 Chin-Ups
1/2 Mile Run with 20lb Vest
Week 2
Workout #1
Workout #2
Strength
Strength
4x5 Neutral-Grip Chin-Ups (20lb Vest)
4x10 Split Squats on Each Side
4x10 Push-Ups (20lb Vest)
(20lb Vest)
4x10 Inverted Rows (20lb Vest)
Stamina
Stamina
20 Minute AMRAP:
6x100m Runs with 20lb Vest
15 Squats
15 Reverse Lunges
15 Sit-Ups
Workout #3
Workout #4
Strength
Strength
4x10 Hand-Release Push-Ups (20lb Vest)
4x5 Pull-Ups (20lb Vest)
4x10 Inverted Rows (20lb Vest)
4x10 Push-Ups (20lb Vest)
Stamina
4x15 Squats (20lb Vest)
6x100m Runs with 20lb Vest
Stamina
Accessory Work
1/2 Mile Run with 20lb Vest
3x15 Close-Grip Push-Ups
3x10 Chin-Ups
Week 3
Workout #1
Workout #2
Strength
Strength
5x5 Neutral-Grip Chin-Ups (20lb Vest)
5x10 Split Squats on Each Side
5x10 Push-Ups (20lb Vest)
(20lb Vest)
5x10 Inverted Rows (20lb Vest)
Stamina
Stamina
20 Minute AMRAP:
8x100m Runs with 20lb Vest
15 Squats
15 Reverse Lunges
15 Sit-Ups
Workout #3
Workout #4
Strength
Strength
5x10 Hand-Release Push-Ups (20lb Vest)
5x5 Pull-Ups (20lb Vest)
5x10 Inverted Rows (20lb Vest)
5x10 Push-Ups (20lb Vest)
Stamina
5x15 Squats (20lb Vest)
8x100m Runs with 20lb Vest
Stamina
Accessory Work
3/4 Mile Run with 20lb Vest
4x15 Close-Grip Push-Ups
4x10 Chin-Ups
Week 4 - Deload
Workout #1
Workout #2
Strength
Strength
3x5 Neutral-Grip Chin-Ups (20lb Vest)
3x10 Split Squats on Each Side
3x10 Push-Ups (20lb Vest)
(20lb Vest)
3x10 Inverted Rows (20lb Vest)
Stamina
Stamina
20 Minute AMRAP:
25 Burpees (No Vest)
15 Squats
4x100m Runs with 20lb Vest
15 Reverse Lunges
15 Sit-Ups
Workout #3
Workout #4
Strength
Strength
3x10 Hand-Release Push-Ups (20lb
3x5 Pull-Ups (20lb Vest)
Vest)
3x10 Push-Ups (20lb Vest)
3x10 Inverted Rows (20lb Vest)
3x15 Squats (20lb Vest)
Stamina
Stamina
4x100m Runs with 20lb Vest
3/4 Mile Run with 20lb Vest
White Phase
Week 5
Workout #1
Workout #2
Strength
Strength
3x5 Neutral-Grip Chin-Ups (30lb Vest)
3x5 Pistol Squats per side (30lb
Stamina
Vest)
8x150m Runs with 20lb Vest
Stamina
Accessory Work - No Vest
10 Minute AMRAP:
3x10 Alternating Plank Wall Taps (per side)
5 Burpee Pull-Ups (20lb Vest)
3x15 Butt Kicks (per side)
10 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
3x5 Handstand Push-Ups
7 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
4x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying a heavy object in each hand)
Week 6
Workout #1
Workout #2
Strength
Strength
4x5 Neutral-Grip Chin-Ups (30lb Vest)
4x5 Pistol Squats per side (30lb
Stamina
Vest)
8x150m Runs with 20lb Vest
Stamina
Accessory Work - No Vest
10 Minute AMRAP:
3x10 Alternating Plank Wall Taps (per side)
5 Burpee Pull-Ups (20lb Vest)
3x15 Butt Kicks (per side)
10 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
4x5 Handstand Push-Ups
10 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
5x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying a heavy object in each hand)
Week 7
Workout #1
Workout #2
Strength
Strength
5x5 Neutral-Grip Chin-Ups (30lb Vest)
5x5 Pistol Squats per side (30lb
Stamina
Vest)
8x150m Runs with 20lb Vest
Stamina
Accessory Work - No Vest
10 Minute AMRAP:
3x12 Alternating Plank Wall Taps (per side)
5 Burpee Pull-Ups (20lb Vest)
3x20 Butt Kicks
10 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
5x5 Handstand Push-Ups
15 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
6x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying a heavy object in each hand)
Week 8 - Deload
Workout #1
Workout #2
Strength
Strength
2x5 Neutral-Grip Chin-Ups (30lb Vest)
2x5 Pistol Squats per side (30lb
Stamina
Vest)
8x150m Runs with 20lb Vest
Stamina
Accessory Work - No Vest
10 Minute AMRAP:
3x12 Alternating Plank Wall Taps (per side)
5 Burpee Pull-Ups (20lb Vest)
3x20 Butt Kicks
10 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
2x5 Handstand Push-Ups
10 Rounds for Time:
Stamina
5 Pull-Ups
1/2 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
5x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying a heavy object in each hand)
Blue Phase
Week 9
Workout #1
Workout #2
Strength
Strength
3x5 Chin-Ups (40lb Vest)
3x5 Pistol Squats per side (40lb
Stamina
Vest)
8x150m Runs with 20lb Vest
Stamina
Accessory Work - 20lb Vest
15 Minute AMRAP:
3x12 Alternating Plank Wall Taps (per side)
10 Burpee Pull-Ups (20lb Vest)
3x12 Hand-Release Push-Ups
15 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
3x5 Handstand Push-Ups (20lb Vest)
20 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
6x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying equally heavy objects in each hand)
Week 10
Workout #1
Workout #2
Strength
Strength
4x5 Chin-Ups (40lb Vest)
4x5 Pistol Squats per side (40lb
Stamina
Vest)
8x150m Runs with 20lb Vest
Stamina
Accessory Work - 20lb Vest
15 Minute AMRAP:
3x12 Alternating Plank Wall Taps (per side)
10 Burpee Pull-Ups (20lb Vest)
3x12 Hand-Release Push-Ups
15 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
4x5 Handstand Push-Ups (20lb Vest)
20 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
6x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying equally heavy objects in each hand)
Week 11
Workout #1
Strength
5x5 Chin-Ups (40lb Vest)
Stamina
8x150m Runs with 20lb Vest
Accessory Work - 20lb Vest
3x12 Alternating Plank Wall Taps (per side)
3x12 Hand-Release Push-Ups
Workout #2
Strength
5x5 Pistol Squats per side (40lb
Vest)
Stamina
15 Minute AMRAP:
10 Burpee Pull-Ups (20lb Vest)
15 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
5x5 Handstand Push-Ups (20lb Vest)
20 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
6x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying equally heavy objects in each hand)
Week 12 - Deload
Workout #1
Strength
2x5 Chin-Ups (40lb Vest)
Stamina
8x150m Runs with 20lb Vest
Accessory Work - 20lb Vest
3x12 Alternating Plank Wall Taps (per side)
3x12 Hand-Release Push-Ups
Workout #2
Strength
2x5 Pistol Squats per side (40lb
Vest)
Stamina
10 Minute AMRAP:
5 Burpee Pull-Ups (20lb Vest)
10 Squats (20lb Vest)
Workout #3
Workout #4
Strength
Strength/Stamina
2x5 Handstand Push-Ups (20lb Vest)
20 Rounds for Time:
Stamina
5 Pull-Ups
1 Mile Run with 20lb Vest
10 Push-Ups
Accessory Work
15 Squats
6x100m Farmers Carry (while wearing 20lb vest
(All with 20lb Vest)
and carrying equally heavy objects in each hand)
Disclaimer:
You should consult your physician or other health care professional
before starting this or any other fitness program to determine if it is right
for your needs.
This is particularly true if you (or your family) have a history of high blood
pressure or heart disease, or if you have ever experienced chest pain
when exercising or have experienced chest pain in the past month when
not engaged in physical activity, smoke, have high cholesterol, are obese,
or have a bone or joint problem that could be made worse by a change in
physical activity.
Do not start this fitness program if your physician or health care provider
advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any
time while exercising you should stop immediately.
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