UNDERSTANDING VELOCITY-BASED TRAINING
Transform your training with bilateral deficits
Strength training has evolved significantly over the years, yet many athletes and coaches continue to rely on traditional percentage-based training to determine loads and monitor progress. While effective, this method often overlooks the fluctuations in daily performance caused by fatigue, stress, or recovery. Velocity-Based Training (VBT) offers a dynamic and precise alternative by focusing on the speed of movement, providing real-time feedback to optimize each session.
Identifying the Problem
Traditional percentage-based training relies on determining one-repetition maximum (1RM) to set training loads. This approach, while foundational, has inherent limitations. Athletes’ 1RM can vary daily due to factors such as fatigue, nutrition, sleep, or stress. Moreover, regular testing of 1RM is time-consuming, potentially risky for inexperienced lifters, and may not reflect the athlete’s readiness on any given day.
These challenges become even more evident in high-performance environments, where athletes require precise load adjustments to maximize gains and prevent overtraining. Without a reliable way to monitor fatigue and readiness, training sessions may inadvertently lead to suboptimal performance and recovery.
VBT: a method for daily and long-term monitoring
VBT shifts the focus from fixed percentages to dynamic feedback derived from movement velocity. Devices like linear position transducers or rotary encoders measure the speed of the load in real time, enabling coaches and athletes to adjust loads based on actual performance. Research by Włodarczyk et al. (2021) highlights that VBT allows for more accurate load prescription by using metrics like velocity loss thresholds (e.g., 10-20%) to control fatigue and optimize neuromuscular adaptations. Additionally, Guerriero et al. (2018) emphasize that velocity monitoring enhances motivation by providing immediate feedback. Athletes can track their progress rep by rep, making training sessions more engaging and competitive.
Tools and Practical Applications
To implement VBT effectively, athletes and coaches need reliable tools. SmartCoach’s Bolt or PAD devices, for instance, offers accurate speed measurements during free-weight, keiser, or flywheel resistance training exercises. It even tracks non-vertical movements using its 3Dcoder™ technology. Paired with SmartCoach software, users can monitor metrics like velocity (average or propulsive), force, and power, allowing for data-driven adjustments during workouts.
Here’s how to get started:
- Begin by measuring the velocity of foundational exercises like squats or deadlifts.
- Use velocity zones to determine target ranges based on your training goals (e.g., strength or power development).
- Monitor velocity loss within a set to assess fatigue and decide when to stop a set (Figure 1)
Figure 1. Repetitions from a set programed at 20% of velocity loss. Green bars show that the movement speed is in less than 20% of loss. Once the movement velocity is lower than 20% of velocity loss, it turns into blue color.
Conclusion
VBT represents a significant advancement in strength training, enabling athletes to train smarter, not harder. By prioritizing movement velocity over static percentages, this approach ensures sessions are tailored to the athlete’s current capacity. Whether you’re a recreational lifter or a high-performance athlete, integrating VBT into your routine could be the key to unlocking your full potential.
Frequently Asked Questions
- Is VBT suitable for beginners?
Yes, VBT can benefit athletes of all levels. For beginners, it helps build a foundation of proper technique while minimizing the risk of overtraining. - What equipment is required for VBT?
Tools like SmartCoach’s Bolt or Bolt Lite devices are ideal for starting with VBT. They provide accurate velocity measurements and integrate seamlessly with training software. - Can it be applied to any kind of device?
Yes, you can use the VBT training method for any kind of training device such as free weights, weight stack machines, Keiser machines or flywheel training devices.
References
- Guerriero, A., Varalda, C., & Piacentini, M. F. (2018). The role of velocity based training in the strength periodization for modern athletes. Journal of Functional Morphology and Kinesiology. https://doi.org/10.3390/jfmk3040055
- Liao, K.-F., Wang, X.-X., Han, M.-Y., Li, L.-L., Nassis, G. P., & Li, Y.-M. (2021). Effects of velocity based training vs. traditional 1RM percentage-based training on improving strength, jump, linear sprint and change of direction speed performance: A Systematic review with meta-analysis. PLOS ONE, 16(11), e0259790. https://doi.org/10.1371/journal.pone.0259790
- Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2020). Velocity-Based Training: From Theory to Application. Strength & Conditioning Journal, Publish Ah. https://doi.org/10.1519/ssc.0000000000000560
- Włodarczyk, M., Adamus, P., Zieliński, J., & Kantanista, A. (2021). Effects of velocity-based training on strength and power in elite athletes—A systematic review. International Journal of Environmental Research and Public Health, 18(10), 1-13. https://doi.org/10.3390/ijerph18105257
