Training with Ankle/Wrist weights

kanik · 08-15-2007, 05:31 AM

Yo all. I am wondering if there are any bad effects from training (Sprinting, jogging, bagwork, et.c etc.), with wrist and ankle weights on. Especially when it comes to running, do you think running with them on your ankles would damage anything in any way? my friend seems to think it would, and another friend is tellimg me it wouldnt. So yeah I also wanna know personall experiances with them too. Good and bad.

Filero · 08-17-2007, 03:28 PM

Generally speaking, I think you're playing with fire in mesing with ankle/wrist weights on exercises that already high impact. If you want to develop more exploiveness in your sprinting, sprint up hill instead of using weights. Ditto aerobic running -- this is an activity that's already hard on the joints. I also wouldn't recommend doing bagwork with wrist or ankle weights, if you want more resistance consider using an elastic stretch band between your ankles (for more resistance on footwork) or one of those vests with elastic bands that attach to your hands (for more resistance on punches). Same with shadowboxing. Note that when you spar with wraps, tape, and 16 oz. gloves, you've got nearly 1.5 pounds hanging off the end of your hand anyway, so I assume you're talking about weights that are heavier than that.

kanik · 08-18-2007, 04:24 AM

Allrighty! cool. I am just looking for some sort of weight or weighted training that i can do. How d'you reckon walking with ankle weights on? Or Running with them on your wrists? What about weighted vests? Anything that can add weighted resistance to training is what i am interested at this point in time. Those elasticy thingos arent very appealing to me. Dunno why, maybe i just dont like the look of them. But yeah, I want to know about any weighted crap that i can actually wear on a regular basis, even when not training.

Filero · 08-18-2007, 11:04 AM

Quote:

Originally Posted by kanik

Allrighty! cool. I am just looking for some sort of weight or weighted training that i can do. How d'you reckon walking with ankle weights on? Or Running with them on your wrists?

Maybe okay, but I can't figure out what you thinking you're gaining from this, that couldn't be gained 10x more effectively through a proper workout. Can you say what your goals are -- why are you looking at weighted training, what are you trying to accomplish? If you're trying to gain strength for combative sports/arts, there are way better ways. If you're trying to gain muscular endurance for combative sports/arts, there are way better ways. And is there a reason you ignored the advice to use hills instead of weights for running activities? I think perhaps you've zero'ed in on a bad answer, and are trying to find a way to make it not-so-bad instead of re-evaluating.

Quote:

What about weighted vests?

Horrible for running, again putting a lot of weight on your spine and joints. Fantastic when incorporated into a solid program that meets your goals (which we still need to uncover!). I love my vest and highly recommend one.

Quote:

Anything that can add weighted resistance to training is what i am interested at this point in time. Those elasticy thingos arent very appealing to me. Dunno why, maybe i just dont like the look of them. But yeah, I want to know about any weighted crap that i can actually wear on a regular basis, even when not training.

Heh, probably not surprised to know I'm still confused. Why do you want to walk around with weights when not training? What do you think that will buy you that a proper S&C program won't buy you much more effectively?

kanik · 08-18-2007, 08:18 PM

Filero,
I am looking at weight training because I allready do most a lot of other training and i think it'd be cool to add weight training into the mix. Hills are good, I use them a lot. My goal in mind would probably be to be able to endure the stress of weights for longer periods of time. Hence the reason I want somthing that i can just wear even when not training. Good point about the joint damage though, like the running with weighted crap and all. Also its not about me not wanting to re-evaluate, I am happy for any advice what so ever and will follow accordingly, but i just would like more info on weighted things so i can make my mind up. Anyway so in short my goals are to increase my bodies weight so it can learn to deal with heavier weights without me having to actually put it on. Beleive me, that will help in sparring against my friend... damn him. Oh yeah and just to make it clear, I do do other stuff, I Run, sprint, use hills, do boxing, hapkido, bodyweight exercises, hard contact sparring with other martial artist friends, train in the forest areas, etc. etc. so it aint just because of lack of things to do, its because i just would like to add it to the growing list., though if it honestly doesnt have any good points than maybe not. You did mention though about weighted vests. How heavy do you think is a good maximum weight for one?

Filero · 08-19-2007, 10:23 AM

Quote:

Originally Posted by kanik

Anyway so in short my goals are to increase my bodies weight so it can learn to deal with heavier weights without me having to actually put it on. Beleive me, that will help in sparring against my friend... damn him.

Okay, I think I kinda sorta understand...my two main training partners both outweight me by over 50%! Obviously, your first plan of attack is your skill work -- don't be where they're striking, hit them and move, get behind them and choke them until they cry for mommy, etc. It seems like you've got plenty of skillwork mixed in, so you're good there. You may also want some strength for those times where your skill wasn't enough. For that, I'd be looking at a program that will build strength & power quickly ... squats, snatches, deads, etc. if you have access to a gym. I think that will help you learn to "deal with heavier weights" a thousand times better than just running with wrist weights or whatever. The other thing you might want is to address is your muscular endurance while you're being challenged as far as cardio -- in other words, the conditions you run into in sparring. For that, Ross Enamait's or Crossfit's many great workouts for this might be interesting. I'm not sure that running or walking around with ankle weights is going to develop the physical characteristics you want quickly.

Regarding weight vests, obviously it depends on where you are. If you can't do any dips or pullups unweighted, then you don't need any weight vests right now! I weigh around 160, and bought a 40 pound vest, which I thought would be plenty. Now I find that when I do dips I have to hold a medicine ball between my ankles to get enough weight. Maybe should've gone with a 60 pounder.

kanik · 08-19-2007, 10:34 PM

Hey thats some good advice, but yeah, most my training partners are bigger and bulkier than me. The ones that arent (same size or less) arent worth sparring against because they kinda suck. I just wanted the weighted crap to be there when i wasnt really doing much, because every little bit counts. So i figure, if i am gonna just be walking around the house not doig much, i might as well be doing it while weighing more rather than literally not doing ANYTHING. I know it wont develope anything quickly, but i have time. I am pretty strong for my size, , but i could be stronger. I am planning on going to the gym anyway. I can do pull-ups, handstand push-ups, dips, squats etc. etc. So yeah, i think i would need a pretty decently weighted one. Anyway... i'm off to go training.

aku aku · 09-02-2007, 04:45 PM

Quote:

Originally Posted by kanik

Yo all. I am wondering if there are any bad effects from training (Sprinting, jogging, bagwork, et.c etc.), with wrist and ankle weights on. Especially when it comes to running, do you think running with them on your ankles would damage anything in any way? my friend seems to think it would, and another friend is tellimg me it wouldnt. So yeah I also wanna know personall experiances with them too. Good and bad.

The problem is that the nervous system is weight specific. When you train with arm weights or ankle weights it's like developing a new skill and it competes for dominance with the unweighted skill.

Ghost · 09-04-2007, 02:28 AM

Adding wrist weights isnt what would class as weight training, the posts on this thread are excellent so i dont have alot to add. Just separate heavy weight training from body weight stuff and other functional work.
Dont be scared of adding lean, functional body mass. it will make you a better fighter.

kanik · 09-04-2007, 05:41 AM

All your posts are very interesting and I have made my own mind up, thanks all. Any further thoughts or whatever are alsop appreciated.

08-15-2007, 05:31 AM	#1 (permalink)
kanik Registered User Join Date: Jul 2006 Posts: 188	Training with Ankle/Wrist weights Yo all. I am wondering if there are any bad effects from training (Sprinting, jogging, bagwork, et.c etc.), with wrist and ankle weights on. Especially when it comes to running, do you think running with them on your ankles would damage anything in any way? my friend seems to think it would, and another friend is tellimg me it wouldnt. So yeah I also wanna know personall experiances with them too. Good and bad.

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08-17-2007, 03:28 PM	#2 (permalink)
Filero Registered User Join Date: Jan 2004 Posts: 47	Generally speaking, I think you're playing with fire in mesing with ankle/wrist weights on exercises that already high impact. If you want to develop more exploiveness in your sprinting, sprint up hill instead of using weights. Ditto aerobic running -- this is an activity that's already hard on the joints. I also wouldn't recommend doing bagwork with wrist or ankle weights, if you want more resistance consider using an elastic stretch band between your ankles (for more resistance on footwork) or one of those vests with elastic bands that attach to your hands (for more resistance on punches). Same with shadowboxing. Note that when you spar with wraps, tape, and 16 oz. gloves, you've got nearly 1.5 pounds hanging off the end of your hand anyway, so I assume you're talking about weights that are heavier than that.

08-18-2007, 04:24 AM	#3 (permalink)
kanik Registered User Join Date: Jul 2006 Posts: 188	Allrighty! cool. I am just looking for some sort of weight or weighted training that i can do. How d'you reckon walking with ankle weights on? Or Running with them on your wrists? What about weighted vests? Anything that can add weighted resistance to training is what i am interested at this point in time. Those elasticy thingos arent very appealing to me. Dunno why, maybe i just dont like the look of them. But yeah, I want to know about any weighted crap that i can actually wear on a regular basis, even when not training.

08-18-2007, 08:18 PM	#5 (permalink)
kanik Registered User Join Date: Jul 2006 Posts: 188	Filero, I am looking at weight training because I allready do most a lot of other training and i think it'd be cool to add weight training into the mix. Hills are good, I use them a lot. My goal in mind would probably be to be able to endure the stress of weights for longer periods of time. Hence the reason I want somthing that i can just wear even when not training. Good point about the joint damage though, like the running with weighted crap and all. Also its not about me not wanting to re-evaluate, I am happy for any advice what so ever and will follow accordingly, but i just would like more info on weighted things so i can make my mind up. Anyway so in short my goals are to increase my bodies weight so it can learn to deal with heavier weights without me having to actually put it on. Beleive me, that will help in sparring against my friend... damn him. Oh yeah and just to make it clear, I do do other stuff, I Run, sprint, use hills, do boxing, hapkido, bodyweight exercises, hard contact sparring with other martial artist friends, train in the forest areas, etc. etc. so it aint just because of lack of things to do, its because i just would like to add it to the growing list., though if it honestly doesnt have any good points than maybe not. You did mention though about weighted vests. How heavy do you think is a good maximum weight for one?

08-19-2007, 10:34 PM	#7 (permalink)
kanik Registered User Join Date: Jul 2006 Posts: 188	Hey thats some good advice, but yeah, most my training partners are bigger and bulkier than me. The ones that arent (same size or less) arent worth sparring against because they kinda suck. I just wanted the weighted crap to be there when i wasnt really doing much, because every little bit counts. So i figure, if i am gonna just be walking around the house not doig much, i might as well be doing it while weighing more rather than literally not doing ANYTHING. I know it wont develope anything quickly, but i have time. I am pretty strong for my size, , but i could be stronger. I am planning on going to the gym anyway. I can do pull-ups, handstand push-ups, dips, squats etc. etc. So yeah, i think i would need a pretty decently weighted one. Anyway... i'm off to go training.

09-04-2007, 05:41 AM	#10 (permalink)
kanik Registered User Join Date: Jul 2006 Posts: 188	All your posts are very interesting and I have made my own mind up, thanks all. Any further thoughts or whatever are alsop appreciated.

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