Weighted Vest Burpee
Quick Information
Category
Tactical Training
Difficulty
Intermediate
Equipment
Weighted Vest
Primary muscle group
Quadriceps, Pectoralis Major
Secondary muscle groups
Deltoids, Gluteus Maximus, Rectus Abdominis, Triceps Brachii
Movement pattern
Full Body Ground-to-Stand Cycle
Training goal
Work Capacity
Sport
Tactical / Military, General Athletic Development, Rugby, Football
Overview
Purpose. Deliver a high-density conditioning stimulus that mimics loaded occupational work.
How it fits the system. An intermediate-level full body ground-to-stand cycle entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Ruck Shuttle Run and Seated Rope Pull.
Primary muscles
Quadriceps, Pectoralis Major
Secondary muscles
Deltoids, Gluteus Maximus, Rectus Abdominis, Triceps Brachii
Movement pattern
Full Body Ground-to-Stand Cycle
Equipment
Weighted Vest
Difficulty
Intermediate
How to Perform
- Wear a vest of 5–20 kg depending on training age.
- From standing, drop the hands to the floor and kick the feet back to a plank.
- Lower the chest to the floor, then press back up.
- Jump the feet in and stand tall to finish the repetition.
Coaching Cues
- "Brace before every drop."
- "Chest and hips touch together."
- "Stand tall, do not hinge to finish."
Common Mistakes
- Letting the lower back sag in the plank.
- Snaking the chest up before the hips.
Progressions & Regressions
Progressions
Increase vest load or work density.
Regressions
Remove the vest, or step the feet back instead of jumping.
When to Use It
When to use
Tactical conditioning and work-capacity blocks.
When not to use
Wrist, shoulder or lumbar pain, or during high-volume running phases.
Programming
4–6 sets of 8–15 reps, or 30 seconds on and 30 seconds off for 8–12 rounds.
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