Weighted Vest Instructions

2012-03-20

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VARIABLE WEIGHT TRAINER

INSTRUCTION MANUAL
AND EXERCISE GUIDE

WARNING: PLEASE READ!
» Read all setup and usage instructions carefully.
» Recommended for athletes over 14 years old.
Athletes under 18 years of age should use under
strict adult supervision.
» Be sure to consult your healthcare professional before
beginning this or any type of exercise program.
» Always check equipment for worn or damaged parts
before use. If any defects are found, do not use product.
» The SKLZ weighted vest is a training tool designed to
help accentuate your workout. Take breaks and do
not do overexert yourself.

BEFORE YOU BEGIN:
» Make sure you have all of the Weighted Vest
components. Please contact SKLZ customer
service toll free at 877-225-7275 x128 if you
are missing anything.
» Read all setup and usage instructions carefully.

//// WEIGHTED VEST: PARTS

« Soft and flexible 0.5 lb
weight pouches (20)

« Weighted Vest

//// WEIGHTED VEST: SET UP

HOW TO SET UP YOUR WEIGHTED VEST
STEP 1 – Adjust vest weight. For a more difficult workout, insert flexible weights into the stretch pockets.
Insert up to 20 flexible weights for a total of 10 pounds.

STEP 2 – Put on Weighted Vest and fasten velcro straps

STEP 1

STEP 2

//// WEIGHTED VEST: REPS AND SETS
REPS AND SETS: A GENERAL GUIDELINE
Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending
on your specific needs, goals, off-season or in-season, experience, etc.
AS A GENERAL GUIDELINE TO START:
» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy weight with focus on proper form and control)
»4
 -6 repetitions for 3-5 sets when training for power (moderate weight with increase in speed of movement)
PROPER FORM
When trying movements for the first time, use less weight with the goal of being able to perform all movements
without breaking form. Do not push through or ignore aches and pains as you perform any movement.
PROGRESSIVE RESISTANCE
Progressive resistance is a concept that states you should
be able to lift more weight or do more repetitions each
time you perform an exercise. As you progress through
any training phase, increase the weight when
ADDITIONAL EXERCISES:
your prescribed repetitions decrease. When the
Visit SKLZ.com for in-depth training and product videos.
prescribed repetitions increase, decrease the
weight accordingly. You may also need
Create your own customized training
to adjust your repetitions, sets, and
programs with exclusive online tools.
resistance if you are not seeing
improvements in your goals.
SKLZ.com

//// WEIGHTED VEST: EXERCISES

CHIN-UP
Exercise STEPS:
STEP 1 – P
 ut on weighted vest and then hang from a pull-up bar with
your hands shoulder width and palms facing you.
STEP 2 – K
 eeping your torso and legs still, initiate the chin-up with your
shoulder blades, pulling your chest toward the bar.
STEP 3 – Lower yourself to the starting position.
STEP 4 – C
 ontinue for the remainder of the set.

TRAINING TIP:
Straighten your arms completely at the end of the rep; at the top,
think about driving your elbows down toward the floor.

FEEL IT:
Working your back, lats, chest and arms.

//// WEIGHTED VEST: EXERCISES

SKLZ.com

//// WEIGHTED VEST: EXERCISES

PULL-UP
Exercise STEPS:
STEP 1 – Put on weighted vest and then hang from a pull-up
bar with your hands wider than shoulder width and palms
facing forward.
STEP 2 – K
 eeping your torso and legs still, initiate the pull-up with your
shoulder blades, pulling your chest toward the bar.
STEP 3 – Lower yourself to the starting position.
STEP 4 – C
 ontinue for the remainder of the set.

TRAINING TIP:
Straighten your arms completely at the end of the rep; at the top,
think about driving your elbows down toward the floor.

FEEL IT:
Working your back, lats and arms.

//// WEIGHTED VEST: EXERCISES

SKLZ.com

//// WEIGHTED VEST: EXERCISES

LUNGE
Exercise STEPS:
STEP 1 – Stand with your feet hip width apart,
hands on your hips.
STEP 2 – Keeping your chest up, step forward into
a lunge, placing your weight primarily on
your front foot.
STEP 3 – Push through your front hip to return to a
standing position.
STEP 4 – Repeat with the opposite leg.
STEP 5 – Continue alternating to complete the set.

TRAINING TIP:
Do not let your front knee collapse to the inside,
and don’t let your back knee touch the ground.
As an alternate arm position, you can also keep your
arms straight down at your sides during the lunge
or as you improve try moving your arms in a natural
running motion as you perform each lunge.

FEEL IT:
Working your glutes, hamstrings, and quads.

//// WEIGHTED VEST: EXERCISES

PUSH-UP
Exercise STEPS:
STEP 1 – S
 tart in the classic push-up position
with your arms fully extended and
shoulder width apart, legs and back
straight behind you.
STEP 2 – K
 eep your torso stable and hips square
to the ground. Bend your elbows to
lower your body until the vest touches
the ground.
STEP 3 – R
 aise your body back up until your arms
are fully extended

TRAINING TIP:
Keep your body in a straight line and push your
chest as far away from your hands as possible.

FEEL IT:
Working your chest, arms, and torso

SKLZ.com

VARIABLE WEIGHT TRAINER
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It may become our next winning product!

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90-DAY LIMITED WARRANTY – WEIGHTED VEST™
Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in
materials or workmanship for 90 days (unless specified in alternate warranties) from the date of purchase. If defective and purchased from a retail store,
return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along
with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration:
Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA 92008 :: Attn: Returns
This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require
a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: 1-877-225-7275

Register your product at SKLZ.com to ensure warranty coverage, get new product information and
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Made in China. ©2011 SKLZ. All rights reserved.
Unauthorized duplication is a violation of applicable laws.
SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.
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History When                    : 2011:02:11 11:43:31-08:00, 2011:02:11 11:51:18-08:00, 2011:02:11 11:51:18-08:00, 2011:02:11 13:35:58-08:00, 2011:02:11 13:45:03-08:00, 2011:02:11 16:16:26-08:00, 2011:02:11 17:05:33-08:00, 2011:02:11 17:09:35-08:00, 2011:02:11 17:16:57-08:00, 2011:02:17 11:19:44-08:00, 2011:02:17 14:07:22-08:00, 2011:02:17 15:50:31-08:00, 2011:02:22 11:51:27-08:00, 2011:02:22 15:07:35-08:00, 2011:02:22 15:41:57-08:00, 2011:02:22 17:20:41-08:00, 2011:02:23 10:59:39-08:00, 2011:02:23 17:02:23-08:00, 2011:02:23 17:16:22-08:00, 2011:02:23 17:19:05-08:00, 2011:02:24 08:49:20-08:00, 2011:02:25 17:17:32-08:00, 2011:02:28 09:13:52-08:00, 2011:02:28 09:59:56-08:00, 2011:02:28 10:09:37-08:00, 2011:02:28 10:12:54-08:00, 2011:02:28 10:19:27-08:00, 2011:02:28 10:19:43-08:00, 2011:03:01 09:06:15-08:00, 2011:03:01 09:17:29-08:00, 2011:03:01 09:19:18-08:00, 2011:03:01 10:18:14-08:00, 2011:03:01 16:19:48-08:00, 2011:03:01 16:21:12-08:00, 2011:03:01 16:31:30-08:00, 2011:03:01 16:34:26-08:00, 2011:03:01 16:35:21-08:00, 2011:03:02 17:05:21-08:00, 2011:03:04 11:30:58-08:00, 2011:03:04 11:49:23-08:00, 2011:03:09 15:40:33-08:00, 2011:03:09 15:40:33-08:00, 2011:03:09 16:34:33-08:00, 2011:03:09 16:35:52-08:00, 2011:03:09 16:44:43-08:00, 2011:03:09 16:57:27-08:00, 2011:03:09 17:08:17-08:00, 2011:03:09 17:45:41-08:00, 2011:03:09 17:46:38-08:00, 2011:03:10 08:13:49-08:00, 2011:03:10 09:13:03-08:00, 2011:03:10 09:13:53-08:00, 2011:03:10 12:22:05-08:00, 2011:03:10 13:43:37-08:00, 2011:03:10 13:47:27-08:00, 2011:03:10 14:08:44-08:00, 2011:03:10 14:09:47-08:00, 2011:03:10 14:24:30-08:00, 2011:03:11 07:41:54-08:00, 2011:03:28 10:36:40-07:00, 2011:03:28 10:52:56-07:00, 2011:03:28 10:52:56-07:00, 2011:03:29 08:18:56-07:00, 2011:03:29 17:39:42-07:00, 2011:03:29 17:50:46-07:00, 2011:03:29 17:58:34-07:00, 2011:03:29 17:59:51-07:00, 2011:03:29 18:11:31-07:00, 2011:03:30 09:55:48-07:00, 2011:03:30 10:39:11-07:00, 2011:03:30 10:41:38-07:00, 2011:03:31 08:20:52-07:00, 2011:03:31 15:49:09-07:00, 2011:03:31 15:49:09-07:00, 2011:04:01 09:05:54-07:00, 2011:06:06 10:34:49-07:00, 2011:06:06 10:34:49-07:00, 2011:06:06 10:48:04-07:00, 2011:06:06 10:51:35-07:00, 2011:06:07 10:48:26-07:00, 2011:06:07 14:40:52-07:00, 2011:06:07 14:51:29-07:00, 2011:06:07 15:00:47-07:00, 2011:06:09 11:35:20-07:00, 2011:06:09 14:57:50-07:00, 2011:06:09 15:21:25-07:00, 2011:06:09 15:24:29-07:00, 2011:06:09 15:29:12-07:00, 2011:06:09 15:37:52-07:00, 2011:06:09 15:38:20-07:00, 2011:06:09 16:03:20-07:00, 2011:06:09 17:15:37-07:00, 2011:06:09 17:17:08-07:00, 2011:06:16 17:20:48-07:00, 2011:06:16 17:23:15-07:00, 2011:06:16 17:24:27-07:00, 2011:06:16 17:26:43-07:00, 2011:06:20 14:48:50-07:00, 2011:06:20 14:59:56-07:00, 2011:06:20 14:59:56-07:00, 2011:06:21 08:53:20-07:00, 2011:06:21 08:54:05-07:00, 2011:06:21 08:55:39-07:00, 2011:06:21 08:57:26-07:00, 2011:06:21 08:58:04-07:00, 2011:06:21 08:58:04-07:00, 2011:06:21 09:32:35-07:00, 2011:06:21 09:33:40-07:00, 2011:06:21 15:20:20-07:00, 2011:06:21 15:55:28-07:00, 2011:06:21 16:00:01-07:00, 2011:07:01 09:53:03-07:00, 2011:07:01 09:53:03-07:00, 2011:07:01 11:13:37-07:00, 2011:07:06 11:52:14-07:00, 2011:07:06 11:52:59-07:00, 2011:07:08 13:46:31-07:00, 2011:07:08 13:49:41-07:00, 2011:07:11 09:01:08-07:00, 2011:07:11 10:47:36-07:00, 2011:07:11 10:56:49-07:00, 2011:07:11 14:36:45-07:00, 2011:07:11 15:33:24-07:00, 2011:07:12 10:05:17-07:00, 2011:07:12 10:05:17-07:00, 2011:07:12 10:05:32-07:00, 2011:07:12 10:05:32-07:00, 2011:07:12 11:30:15-07:00, 2011:07:12 17:13:35-07:00, 2011:07:13 09:06:06-07:00, 2011:07:13 10:12:11-07:00, 2011:07:13 11:52:27-07:00, 2011:07:13 11:56:41-07:00, 2011:07:13 11:57:39-07:00, 2011:07:13 15:42:10-07:00
History Software Agent          : Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0, Adobe InDesign 7.0
History Changed                 : /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /metadata, /metadata, /, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata, /;/metadata
Derived From Instance ID        : xmp.iid:06B7ADD4092068118C14B67129170D25
Derived From Document ID        : xmp.did:ACD1F0350F2068118083E8C75E03FE79
Derived From Original Document ID: xmp.did:F77F1174072068118A6DF1F08152140C
Derived From Rendition Class    : default
Doc Change Count                : 6323
Format                          : application/pdf
Producer                        : Adobe PDF Library 9.9
Trapped                         : False
Page Count                      : 12
Creator                         : Adobe InDesign CS5 (7.0.4)
EXIF Metadata provided by EXIF.tools

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