Velocity Based Training (VBT)
What is VBT?
Velocity Based Training (VBT) involves tracking the velocity of movement during resistance training exercises/sessions. This method of training involves a piece of technology that measures barbell speed for resistance training exercises. It has been suggested that practitioners use this method of training with compound resistance training movements such as Barbell Back Squat, Barbell Bench Press, Olympic Lift Variations, etc. The technology provides real-time feedback associated with the specific resistance training exercises along with providing real time feedback associated with metrics/outputs from each exercise and each repetition - some examples of metrics are peak velocity, average velocity, peak power, average power, etc. This technology in turn allows for practitioners to keep athletes accountable to the desired training outcome based on the feedback provided.
Why has VBT become so popular?
Velocity based training has really emerged as an alternative to traditional percentages based resistance training methods (%1RM, etc) at all levels of sport performance (high school, college, professional, etc). Another main reason for the increase in popularity is the decrease in cost for Velocity Based Training devices. In recent years, it has become evident that traditional percentage based training can have limitations. These limitations can adversely affect the training process. Some of those limitations are provided below:
Daily fluctuations in athlete readiness
Outdated 1 Repetition Maximum (strength variability throughout the year)
Lack of fatigue considerations
Not ideal for beginners
Advanced athletes
Limited Physiological basis
Need for frequent testing
Lack of autoregulation
The above-mentioned limitations have really driven practitioners to find a more optimal way to regulate the training response and with the technological advancement in recent years - coaches are flocking to VBT as a reason/way to optimize training year round for athletes at all levels.
How do practitioners implement VBT?
With regards to ‘ways’ practitioners can use Velocity Based Training, there are a few different ‘camps’ on how this training can be applied to the high school, college or professional setting:
Velocity loss thresholds - this method of implementation can be described by a loss in ‘bar speed’ at a prescribed weight. Practitioners prescribe the load to the athletes and ask them to get as many sets or reps as they can before velocity loss occurs between 10-20% (in some cases up to 40%). Practitioners will prescribe a target set and rep (8x3) scheme that athletes will adhere to until the velocity loss occurs. Typically, with this type of implementation, the Velocity Based Training device can account for the drop in velocity - once this drop has been met, the athlete is typically told to ‘stop’ and their sets and reps are completed for the day. It is important to track athletes performance for this type of implementation - if an athlete gets 5x3 before a velocity drop on week 1 but gets 7x3 on week 2, that shows improvements that are important for the training process. Some suggestions regarding velocity loss based on time of year are provided below.
Adaptations - this method of implementation was popularized by Dr Bryan Mann. This method involves prescribing a bar speed to elicit a desired adaptation - see figure 1 below. Athletes are asked to self-select a weight that they believe they can maintain the speed with for the sets and reps scheme prescribed by the practitioner (although in some cases, practitioners prescribe desired load and athletes adjust accordingly). This method can be beneficial for individualized load prescription based on athletes current physiological state and natural fluctuation for day to day performance. This method can also be very beneficial when training large groups in-season - it allows for practitioners to maintain the same set x rep scheme but at different velocity based on playing time, training age and desired outcome for each athlete.
Figure 1.
Force Velocity Profiling - Velocity Base Training has gained increased popularity to provide a more individualized training prescription for athletes based on their own force velocity profile. This is typically done using compound resistance training exercises (Back Squat, Front Squat, Trap Bar DeadLift, Bench Press, etc) and putting athletes through a protocol where they start with a lower percentage of their current 1 RM (e.g., 20%, 40%, 60%, 80% of 1RM) and build to a higher percentage of their 1RM - athletes typically perform 1 repetition above 60% of 1RM and move the bar as fast as possible. Through this process force (load) and velocity (m/s) are mapped/plotted which creates a ‘curve’. In the below example (provided by Gymaware) there are ‘goal’ speeds at a given % of 1RM - which can also provide details for each athlete and how they compare to the goal velocity and what velocity they achieved at that percent of 1RM. The application of this method allows for practitioners to see where athletes are potentially more dominant (force or velocity) and in turn provide individualized prescription to target ‘weakness’ found in the force velocity profile.
Feedback Mechanism - this method is especially important when utilizing Velocity Based Training. The technology used for VBT typically has an interactive screen that provides feedback to the athletes after each repetition and after each set. This feedback really allows athletes to make adjustments during sets and for subsequent sets (bar weight, effort level, etc). There are a few factors at play when using VBT as a feedback mechanism. The first shows the athletes they are either inside or outside the prescription provided by the practitioners and second, it can create a great deal of competition between athletes training on the same training rack. This can really create an extremely effective training enviroment.
Is VBT worth the hype?
The simple answer is, yes, VBT is worth the hype - although VBT may put some pressure on the practitioner from a financial standpoint, this method of training can be well worth it.
Velocity Based Training provides a more nuanced and individualized approach to training by using real-time velocity data to optimize load selection, monitor fatigue, and enhance performance. This method allows for autoregulation of training intensity based on an athlete's readiness, reducing the risk of overtraining and potential injury. It should be noted that VBT methods have been shown to improve power output, strength gains, and Sport Specific Performance when compared to traditional percentage based training.
VBT provides a comprehensive framework for maximizing athletic potential while minimizing injury risk, making it a valuable tool for coaches and athletes across various sports and levels of competition.
References:
https://www.sportsmith.co/articles/improving-athlete-intent-through-velocity-based-training-methods/
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