Velocity Based Training: Stop Guessing Your Weights and Reps
Earn the Right to Use Velocity Based Training
I use VBT training for sport athletes and powerlifters. I am slowly implementing it with my intermediate weightlifters, as well. But regardless of sport, the athlete has to earn the right to use this type of training. This means most of my athletes using VBT are trained beginners on the cusp of becoming intermediate to intermediate-advanced athletes.
When Your Max Is Not Your Max
"VBT allows you to get the appropriate physiological adaptation for that day’s training session regardless of environmental or personal stressors."
Force-Velocity Zones for Powerlifting
- Absolute Strength - 0.15-0.35 m/s
- Circa-Max Strength - 0.35-0.45 m/s
- Accelerative Strength - 0.45-0.75 m/s
- Strength-Speed - 0.75-1.0 m/s
"I can also use a determined percentage loss, say 10% over the course of a set or sets, that would let me know when it is time to transition you to the next exercise."
How to Use VBT to Test a 1RM
- Squat 1: 1.4 m/s @80kg
- Squat 2: 0.91 m/s @120kg
- Squat 3: 0.67 m/s @160kg
- Squat 4: 0.32 m/s @200kg
"When testing, the closer that number gets to the absolute strength zone (0.15-0.35) the closer you are to actualizing your current strength level and thus a more reliable 1RM."
VBT During Sets and Repetitions
"VBT can also tell the coach or athlete if you are relaxing at a certain point during the lift, particularly after the sticking point, and/or not giving full effort to the reps or set."
A Starting Point
- Introductory Guide to Velocity Based Training
- Is Rate of Perceived Exertion a Useful Strength Training Tool?
- Resistance Training Velocity: Is Faster Better?
- What's New on Breaking Muscle Today