Unless you really know what you're doing, and have a specific sports goal in mind, don't. You will get stronger and faster, but in an imbalanced way that will threaten your joints and bone structure.
There was some youtuber who tried to mimic Rock Lee's weighted method as best he could for a week, and the results were actually quite impressive. But he was being managed by a fitness expert who warned him against it, and who then helped him
de-
train so that he wouldn't permanently fuck up his legs.
evening main 2.4356848e+91
https://youtu.be/Acn5IptKWQU