Transcription
Hello everyone and welcome back to the channel.
Recently I made a video where I was using ankle weights to do uphill sprints, uphill plyometrics, and I heard it all. "Oh my goodness, he's using ankle weights!" I was wearing 1 kilo ankle weights, by the way. It's a small amount.
Anyway, all the experts came out, all the highline experts hiding behind these channels. "Oh my goodness, this guy doesn't know what he's doing. He's using ankle weights. Ankle weights destroy your body, your hips, your knees. All they do is cry, cry, cry, make excuses." You do not know what you're talking about.
Meanwhile, I'm 61 and I move like a freaking 25-year-old wide receiver. Are most of the people talking this nonsense sitting on a couch fat like meatballs, barely able to walk, and they going to tell me what's good for my body? Huh? Is that Is that how that works?
This is what I do at 61 with ankle weights on. Still explosive, still sharp. If ankle weights destroy you, then why my knees are still good? No pains, no nothing. Pure power.
I hear it all the time. "You're not supposed to run with ankle weights. They'll hurt you." That's pure ignorance. The problem isn't the ankle weights. The problem is your weak legs and ego loading. You know what ego loading means? Well, you put too much weight.
So, let's stop the whining. I'm going to show you the science and the ridiculous rumors you spread about ankle weights. People were sued and all the blah blah blah. Pure nonsense. I'm going to show you why I use 1 kilo ankle weights. No more than that.
This is not just my opinion. A 2016 study in the journal physical therapy science tested young people and old people wearing ankle weights. They used ankle weights at different percentages of their body weight. The first one was 0%. That means no ankle weights. The second one was 0.5 or 1%. The third one was 1% and the fourth one was 1.5% of the people's body weight.
This is what they measured. They tested knee joint repositioning sense. That's what's called proprioception. Your body's ability to know exactly where your knees are in space when you're jumping and you spin. That's balance, coordination, and control. One of my favorite exercises.
Let me give you the results. Without ankle weights, it was the worst performance. With one half of 1% and 1% body weight per ankle, proprioception got better. 1% was the sweet spot. At 1.5% of your body weight on each ankle performance dropped and got worse. In other words, ankle weights didn't damage the knees. They sharpened and made the proprioception better when used in the right range.
I took the information from the study and I created this chart I'm putting on the screen right here. Now, let me explain. You see those blue lines? I'm going to explain what they mean. This chart shows the optimal ankle weight range from 1% to 1.4% 24% of body weight of your body weight per leg. Here it is. Let me show you. I mean, the first one is that at 120 lbs, you can wear 1.2 to 1.7 lbs per ankle. Now, if you weigh 140 lbs, you could weigh 1.4 to 2 lbs per ankle. This is according to the study's results. If you weigh 160, that's me. 1.6 to 2.2 lb. 2.2 lb is 1 kilo. And that's what I use for each ankle. If you weigh 180, you can wear up to 1.8 to 2.5 pounds per ankle. This is the range you should use. If you weigh 200, two pounds to 2.8 lbs per ankle.
So basically, I hope you don't get mixed up with this. What it's saying is you should not wear more than 1.4%. You should stick between 1% and 1.4% 4% because it's the best weight for to get your proprioception, your balance, your coordination, speed, etc. This is the area that works the best. This is the space right here. And that's why I wear one kilo on each leg. It doesn't affect me. It strengthens my stride, my jumping ability, everything.
Listen, and you need to stop with this vest nonsense. It's ridiculous. A vest loads your torso. Ankle weights load your stride, hip flexors, and stabilizers. If you actually train for explosiveness, ankle weights are unmatched. Martial artists use them. Boxers use them. Sprinters use them. But suddenly some internet geniuses think they know better.
I have been using ankle weights my whole life, 45 years, maybe even longer. And I move better than people half my age. Not bragging here. This is not a theory. That's reality. I show videos on this. I have no problems with my knees at all.
So, please stop your crying about ankle weights. Stop repeating garbage you hear from people who never trained a day in their lives. Look at the science. Look at the proof. Movement is youth. Chaos keeps you alive, baby. And ankle weights, when used right, are one of the best tools you can have. Now why? Have a wonderful day.