New

Weighted vest training plan

Elite S&C

Functional Fitness

Coach

Elite

Our weighted vest training plan is built for athletes who want more from every rep.

This 8 week program is designed to elevate strength, endurance, and work capacity.

4 sessions a week, with a variety of styles of HIIT training, whether that be EMOM'S (every minute on the minute), AMRAPS (as many rounds as possible), sessions to be completed for time, or for rounds. A mix of full body, upper body, lower body, and cardio.

Why it works? - Adding load to fundamental movements forces your body to adapt, building strength, durability and resilience.

Perfect for individuals looking to gain an edge, break plateaus, switch training styles, and turn standard training into high performance work.

Stronger movements, better conditioning, and a more capable individual under load and without it.

All you need is a weighted vest, if you have one that allows you to change the weight that's great, if not, the workouts can still be done, they may just need to be adjusted to get the best results.

Message us prior and we can discuss, Instagram @elite.sc_

When the weight comes off, everything moves faster, with more power.

$50

Get Weighted vest training plan

Increase strength and relative power.

Adding a weighted vest makes bodyweight movements more demanding, helping you build real world, transferable strength.

Improved conditioning and work capacity.

Your cardiovascular and respiratory system work harder under increased load, which boots endurance, helping you perform at a higher level, for longer.

Stronger bones and durability.

Adding a weighted vest to your sessions increases load through the skeletal system, which supports bone density, joint stability, and overall resilience, which is key for staying resistant to injury over time.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Weighted vest // Full gym access

Sample Week

Week 1 of 8-week program

Sunday

AMRAP30

Circuit

Warm up: 5 minute row 12 walkout - push ups 20 kettlebell rows 20 squats AMRAP30 - 1 ROUND = 200M run 20 press ups 20 chin ups 200M run 30 squats

Monday

For time

Circuit

Warm up: 5 minute rowing machine 2 sets of 12 press ups 2 sets of 8 walkouts 20 squat 20 walking lunges (each leg) Workout: 20 pull ups 20 DB push press 50m famers carry (1/2 bodyweight in each hand) 200m run 20 press ups 20 chin ups 30 squats 200m run 20 press ups 30m suitcase carry (each hand) 20 walking lunges (each leg) 200m run Cool down: No vest needed - 5 minute walk.

Wednesday

EMOM20

Circuit

Warm up: 5 minute assault bike 2 x 20 press ups 2 x 20 dumbbell rows 2 x 20 banded pull aparts Workout: Every minute complete 10 press ups 10 squats 10 pike press ups

Thursday

Lower body

Circuit

Warm up: 5 minute bike 2 x 20 squats 2 x 12 RDL's 2 x 10 lunges (each leg) Workout: 5 rounds - 10 squats 10 knee hops 10 forward lunges (each leg) 10 reverse lunges (each leg) 10 walking lunges (each leg)

Coach

More from Elite S&C

Elite

A qualified and successful personal trainer with a 1st Class Hons. in S&C, with a sole focus on Tactical Strength & Conditioning. A coach that wants to make a very real, positive difference to the lives of others and those they help. Helping people build physical confidence and perform at their absolute best, always!