How to Use W8activ™
How to Use the W8ACTIV™ Weighted Vest:
- Begin using the vest with no power bars so that you will become accustomed to moving with the vest and your body will be less sensitive to the new garment over time.
- The vest can be used for both cardiovascular and neuromuscular programs. Use the vest for maximum of 30 to 60 minutes at any one time.
- Use the vest for one workout per day, every other day (24 hours between vest workouts).
- Warm-up and cool down without the W8ACTIV™ vest – these are periods reserved for low-intensity activity.
- Use the vest to practice specific sport and aerobic movements with organized drills – do not use the vest in exhibition events or during league play.
- Ease into vest use without power bars to acclimate and reduce garment sensitivity.
- Utilize the vest for cardiovascular and neuromuscular programs for up to 30–60 minutes per session.
- Allocate one daily workout with 24-hour intervals between vest sessions.
- Prioritize warm-up and cool-down without the vest for low-intensity activity.
- Employ the vest for sports drills, avoiding exhibitions or league play.
- Progressively add resistance to prevent excessive ligament and tendon strain.
- Refrain from vest use during injury or illness. For vest workout concerns, consult a doctor or physiotherapist.
- Load the vest in a progressive manner, resistance applied too quickly will place undue stress on ligaments and tendons.
- Do not use the vest if you currently have any type of injury or illness.
- If you have concerns about any part of the vest workout please contact your doctor or physiotherapist.
How to use W8ACTIV™ Weighted Shorts:
1. Initially, the weighted shorts should only be used partially loaded. DO NOT load the pants maximally. The weights should be distributed in a balanced manner. In addition, for every weight placed on the right leg of the shorts, one should be loaded in the corresponding pocket on the left leg of the shorts. This helps balance the weight around the hip joint.
2. It is beneficial to place one or more power bars on the sides of the hips. This is especially required for sports in which cutting-type actions are executed. In addition, it is advisable to place more power bars on the upper row and not the bottom row. This reduces the momentum generated and should keep the hip joints injury-free.
3. For the first few days the shorts should be used in walking and easy jogging-type activities. Do not begin running at maximum speed. This should occur only after several weeks of wear when the body is accustomed to the effects of the weight resistance and the muscles are able to accommodate the increased level of stress which may be generated. Gradually, increase the level of use and the number of power bars. This is especially true for the beginner. Experienced athletes who posses accomplished levels of hip and leg strength can incorporate the use of weighted shorts at a faster rate. The number of power bars should be gradually increased providing no discomfort is experienced. When a progressive increase of weight is used there should be no muscular or joint problems associated with the weighted shorts. It is essential to be cautious with the rate at which weights are to be added. The number of weights used should be gradually increased; keeping in mind that the minimum addition is two weights, in order to maintain balance.
4. It is helpful to insert the power bars before the pants are put on. This will give better appreciation of how much weight is being carried. If weight is added when the pants are already being worn, there may be a tendency to overload. Consequently, some athletes add more weight than they should. It is important to understand that during running each weight may effectively achieve a weight of three or four times its normal 4.5 ounces, especially if the leg movement is fast. The faster the movement, the greater the momentum generated. This is especially relevant in swinging leg movements. Because of this, you should not maximally load the bottom row of the pants. Doing so can create tremendous momentum, which may be difficult for the muscles and ligaments of the hip to restrain. However, when more weight is placed closer to the hip (top row) there is less momentum and consequently a safer and more beneficial workout.
5. Following one to two weeks of walking and jogging activities, the intensity of activity and range of movement may gradually be increased. It is possible to begin running short distances and even execute some mild jumping. However, if the predominated sporting activity involves high levels of jumping (i.e. basketball or volleyball), use of the weighted pants should be accompanied by conventional exercises to strengthen leg muscles. The legs must be strong enough to withstand the stresses of jumping with additional weight.
6. In the early stages of training, it is inadvisable to play games such as basketball, volleyball or soccer while wearing weighted shorts. Once acclimatized to wearing W8ACTIV weighted shorts it is safe and extremely beneficial to play sports in them (with light weights), but only for two to three days per week. Do not play with the shorts fully loaded. Doing so may cause injury.
7. It is vital to distribute the power bars according to the specific needs of your principal sport. For example, in order to increase running speed, most of the power bars should be placed on the front and back of the legs. If training for a sport such as basketball or tennis or for example a running back in football, it is advisable to add more power bars on the sides and less in the front and back. This produces improvements in cutting actions. Most athletes require more than one leg action. Consequently, it is advisable to alternate weight placement during different training sessions where appropriate exercises should be employed. This ultimately will develop more all-around physical development, agility, balance, and skills.
Loading the Power Bars into the Weight Panel:
Make sure when loading the power bars that you put the flat surface against the body, facing inwards. Each weight panel has an inner lip for safety reasons. Push the power bar all the way into the weight panel and pull the lip over the power bar. When you are looking into the weight panel, you shouldn’t see the power bar. That means you have loaded it correctly.
Make sure you have locked the power bar into the weight panel correctly to prevent the power bars from falling out.
IMPORTANT NOTE: WHEN PUTTING A CERTAIN AMOUNT OF POWER BARS ON THE LEFT SIDE, YOU SHOULD PUT THE SAME AMOUNT ON THE RIGHT SIDE IN THE SAME PLACE. THIS IS FOR BALANCE, SAFETY AND COMFORT.
- Ease into vest use without power bars to acclimate and reduce garment sensitivity.
- Utilize the vest for cardiovascular and neuromuscular programs for up to 30–60 minutes per session.
- Allocate one daily workout with 24-hour intervals between vest sessions.
- Prioritize warm-up and cool-down without the vest for low-intensity activity.
- Employ the vest for sports drills, avoiding exhibitions or league play.
- Progressively add resistance to prevent excessive ligament and tendon strain.
- Refrain from vest use during injury or illness. For vest workout concerns, consult a doctor or physiotherapist.
How to Use the W8ACTIV™ Weighted Vest:
- Begin using the vest with no power bars so that you will become accustomed to moving with the vest and your body will be less sensitive to the new garment over time.
- The vest can be used for both cardiovascular and neuromuscular programs. Use the vest for maximum of 30 to 60 minutes at any one time.
- Use the vest for one workout per day, every other day (24 hours between vest workouts).
- Warm-up and cool down without the W8ACTIV™ vest – these are periods reserved for low-intensity activity.
- Use the vest to practice specific sport and aerobic movements with organized drills – do not use the vest in exhibition events or during league play.
How to use W8ACTIV™ Weighted Shorts:
1. Initially, the weighted shorts should only be used partially loaded. DO NOT load the pants maximally. The weights should be distributed in a balanced manner. In addition, for every weight placed on the right leg of the shorts, one should be loaded in the corresponding pocket on the left leg of the shorts. This helps balance the weight around the hip joint.
2. It is beneficial to place one or more power bars on the sides of the hips. This is especially required for sports in which cutting-type actions are executed. In addition, it is advisable to place more power bars on the upper row and not the bottom row. This reduces the momentum generated and should keep the hip joints injury-free.
3. For the first few days the shorts should be used in walking and easy jogging-type activities. Do not begin running at maximum speed. This should occur only after several weeks of wear when the body is accustomed to the effects of the weight resistance and the muscles are able to accommodate the increased level of stress which may be generated. Gradually, increase the level of use and the number of power bars. This is especially true for the beginner. Experienced athletes who posses accomplished levels of hip and leg strength can incorporate the use of weighted shorts at a faster rate. The number of power bars should be gradually increased providing no discomfort is experienced. When a progressive increase of weight is used there should be no muscular or joint problems associated with the weighted shorts. It is essential to be cautious with the rate at which weights are to be added. The number of weights used should be gradually increased; keeping in mind that the minimum addition is two weights, in order to maintain balance.
4. It is helpful to insert the power bars before the pants are put on. This will give better appreciation of how much weight is being carried. If weight is added when the pants are already being worn, there may be a tendency to overload. Consequently, some athletes add more weight than they should. It is important to understand that during running each weight may effectively achieve a weight of three or four times its normal 4.5 ounces, especially if the leg movement is fast. The faster the movement, the greater the momentum generated. This is especially relevant in swinging leg movements. Because of this, you should not maximally load the bottom row of the pants. Doing so can create tremendous momentum, which may be difficult for the muscles and ligaments of the hip to restrain. However, when more weight is placed closer to the hip (top row) there is less momentum and consequently a safer and more beneficial workout.
5. Following one to two weeks of walking and jogging activities, the intensity of activity and range of movement may gradually be increased. It is possible to begin running short distances and even execute some mild jumping. However, if the predominated sporting activity involves high levels of jumping (i.e. basketball or volleyball), use of the weighted pants should be accompanied by conventional exercises to strengthen leg muscles. The legs must be strong enough to withstand the stresses of jumping with additional weight.
6. In the early stages of training, it is inadvisable to play games such as basketball, volleyball or soccer while wearing weighted shorts. Once acclimatized to wearing W8ACTIV weighted shorts it is safe and extremely beneficial to play sports in them (with light weights), but only for two to three days per week. Do not play with the shorts fully loaded. Doing so may cause injury.
7. It is vital to distribute the power bars according to the specific needs of your principal sport. For example, in order to increase running speed, most of the power bars should be placed on the front and back of the legs. If training for a sport such as basketball or tennis or for example a running back in football, it is advisable to add more power bars on the sides and less in the front and back. This produces improvements in cutting actions. Most athletes require more than one leg action. Consequently, it is advisable to alternate weight placement during different training sessions where appropriate exercises should be employed. This ultimately will develop more all-around physical development, agility, balance, and skills.
Loading the Power Bars into the Weight Panel:
Make sure when loading the power bars that you put the flat surface against the body, facing inwards. Each weight panel has an inner lip for safety reasons. Push the power bar all the way into the weight panel and pull the lip over the power bar. When you are looking into the weight panel, you shouldn’t see the power bar. That means you have loaded it correctly.
Make sure you have locked the power bar into the weight panel correctly to prevent the power bars from falling out.
IMPORTANT NOTE: WHEN PUTTING A CERTAIN AMOUNT OF POWER BARS ON THE LEFT SIDE, YOU SHOULD PUT THE SAME AMOUNT ON THE RIGHT SIDE IN THE SAME PLACE. THIS IS FOR BALANCE, SAFETY AND COMFORT.
Loading the Power Bars into the Weight Panel:
Load power bars with a flat surface inward against the body. Weight panels have inner lips for safety. Fully insert the power bars, securing the lip over them. Bars should be concealed from panel view, indicating correct loading.
Ensure proper locking of power bars in panels to prevent any risk of falling.
IMPORTANT NOTE: Maintain balance, safety, and comfort by placing an equal amount of power bars on the right side as on the left side, in the same position.
How to use the W8ACTIV Weighted Shorts:
- Begin with partially loaded weighted shorts. Avoid maximal loading of pants. Ensure balanced weight distribution. Load corresponding pocket on the left leg for each weight on the right leg, promoting balance around the hip joint.
- Strategically position power bars on hip sides, crucial for cutting-type sports. Prioritize upper row for more bars, reducing momentum and safeguarding hip joints.
- In the initial phase, focus on walking and light jogging with the shorts. Avoid high-speed running initially. Gradually transition to running after weeks of adaptation to weight resistance. Increase usage and power bars, particularly for beginners. Experienced athletes with strong hip and leg muscles can progress faster. Gradually add power bars for comfort without causing muscle or joint issues. Use caution when adding weights—a gradual increase is key, with a minimum of two weights for balance.
- Prioritize inserting power bars before donning the shorts for accurate weight assessment. Adding weight while wearing the shorts risks overload and excessive weight. Note that during running, each weight can effectively become three to four times its normal 4.5 ounces, especially with rapid leg movement. Swinging leg actions generate momentum, particularly in faster movements. Avoid maximal loading of the bottom row to prevent overwhelming momentum that muscles and hip ligaments may struggle to manage. Opt for distributing more weight near the hip (top row) for a safer and more effective workout.
- Progress to increased intensity and range after one to two weeks of walking and jogging. Incorporate short runs and mild jumps. For sports with high jumping demands like basketball or volleyball, combine weighted pants use with traditional leg muscle strengthening exercises. Ensure legs are adequately strong for added weight during jumps.
- During initial training, avoid playing high-impact sports like basketball, volleyball, or soccer in weighted shorts. Once accustomed, it’s safe and beneficial to engage in sports with light weights 2-3 days per week. Avoid fully loading shorts during play to prevent injury.
- Tailor power bar placement to your sport’s demands. To boost running speed, focus on front and back leg bars. For sports like basketball, tennis, or football, emphasize side bars for cutting actions. Alternate weight placement during training for balanced development, agility, and skill enhancement.