I'm still evaluating the vest. I like it so far. then again, I'm not using it for the things you mention. it evenly adds weight to your core....activity should be centered around things that would be good for. when moving to an activity/practice that is not suited for extra weight, I just take the vest off.

any practice where you are maintaining a center of gravity while upright, is good with extra weight. stepping drills, kata, heavy bag...etc

things I've found that are not good with the vest:
running, kicking,
pushups, situps,
squats (ok, but be real careful on knees),

but thats just my opinion so far.