The training system comprises a shell adapted to conform to a portion of a body of a wearer. The shell includes an exterior surface and an interior body contact surface. The interior body contact surface includes at least one pocket that is positioned and sized so as to correspond to an anatomical muscle group of the wearer. Preferably, the shell includes a plurality of sets of pockets, each set of pockets being shaped and positioned to correspond to different anatomical muscle groups of the wearer. A weight is also provided for each pocket. The weights are shaped substantially similar to their respective pockets and are formed from a combination of a flexible material and a metal.