Weighted Dynamic Warm-Up Shown to Increase Acute Power Production

Researchers from Massachusetts and New Jersey found that a warm-up protocol including weighted and non-weighted dynamic movements increased acute jumping performance.

The purpose of this study was to examine the acute effects of three different warm-up protocols with and without a weighted vest on vertical jump (VJ) and long jump (LJ) performance in athletic women. Sixteen subjects participated in three testing sessions on three non-consecutive days. Prior to testing of VJ and LJ, the subjects performed one of the following 10-minute protocols: (a) stationary cycling followed by static stretching (SS); (b) 12 dynamic exercises (DY); and (c) 12 dynamic exercises with a weighted vest for the last 4 exercises (DYV). The results showed that VJ and LJ performance were significantly greater following DYV and DY when compared to SS. LJ performance was greater following DYV when compared to DY.

These results suggest that the inclusion of dynamic warm-up exercise may be a viable way of enhancing jumping performance. Furthermore, this research suggests that it may be desirable to perform dynamic exercises with a weighted vest with some movements prior to the performance of explosive movements.

Thompsen A, Kackley T, Palumbo M, Faigenbaum A. (2007). Acute effects of different warm-up protocols with and without a vest on jumping performance in athletic women. Journal of Strength and Conditioning Research, 21(1): 52-56.