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Velocity Based Training Research Review 3
December 29, 2019
Happy Holidays from Perch! We hope you are amidst a relaxing week and looking forward to the New Year celebrations. Our idea of celebrating the end of the decade was to finish it out with some extra learning and a research review. Think of it as our gift to you! This week we dug into three more VBT - related research articles and have brought you the synopses. Two of these research articles were related to higher velocity resistance training with an aging population.
December 22, 2019
This week we wanted to define some key phrases, buzzwords, and practices used with Velocity Based Training. Often and without even realizing it, coaches and athletes alike can misuse terminology associated with strength training and VBT, so we wanted to provide a quick at-a-glance look at some key definitions. We’ll also provide some equations to hopefully shed more light on some of these terms. All citations can be found at the bottom.
Optimizing Bar Speed
December 15, 2019
One of the biggest criticisms of Velocity Based Training is that you will never move a barbell faster than you will move your body when at a full sprint. This is absolutely true. VBT is not about trying to sprint faster, it is about optimizing bar speed while training for specific traits and adaptations. Enhancing those specific traits could ultimately lead an individual to improve upon their sprinting speed, but improving sprint speed is not the sole purpose of using VBT in the weight room.
Max Strength and VBT
December 6, 2019
Velocity Based Training can be a confusing name. We have also heard it called Velocity Based Resistance Training  which explains it just a touch more. Ultimately, it simply means the resistance training is based on the velocity, or speed, of the implement moved, rather than a percentage of a repetition maximum (RM). If you’ve been reading this blog regularly, this is not news to you. We wanted to touch again on some definitions at the start of this post, because what VBT is, is just as important as what it is not.
Velocity Based Training Research Review 2
December 1, 2019
After digging into a bunch of research the last few months, this week we wanted to bring you our second research review! These three articles reviewed below are related to velocity based training and muscular fatigue. We hope they will provide you with some food for thought, and some new ideas and conclusions based on the evidence. Below you’ll find three recent research articles and the purpose, methods, and results the researchers ventured out to discover.
Fatigue, Readiness, and VBT
November 18, 2019
Fatigue Monitoring Fatigue for athletes has been defined as “loss in total performance due to various physiological factors, athlete reported psychological factors, or a combination of the two” . Muscular fatigue is therefore the point at which a muscle ceases to produce force . Fatigue can produce negative impacts on the ability of an athlete to perform, or to adapt and respond to a training stimulus. In order to mitigate this, coaches must be aware of the stimulus they are providing and have progressions and regressions at the ready in the event an athlete cannot follow the program as written.
Traditional Periodization and Velocity
November 8, 2019
Introduction We touched on periodization a few weeks ago, but wanted to revisit it to help explain how the taught methods of strength & conditioning planning can easily be woven into the fabric of velocity based training and technology in the weight room. The NSCA text describes periodization as: “the logical and systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points.
Guest Blog Post 2: Daniel Hicker
November 3, 2019
Daniel Hicker has been a strength and conditioning coach for the San Jose Earthquakes in the MLS (Major League Soccer) for the last two seasons. Prior to his current role, he had worked as a strength and conditioning coach for US Soccer and the NHL’s San Jose Sharks. He also served at Santa Clara University as both a strength and conditioning coach and the director of performance analysis.
Muscular Anatomy and VBT
October 28, 2019
This post will help explain the mechanisms of muscular contractions from an anatomical perspective, and how the principles and purposes of velocity based training directly relates. VBT and Muscle Contractions All of the below is meant to give you a very concrete understanding of muscular anatomy and physiology in order to see how it relates to strength training and velocity based training specifically. We spoke in previous posts about force-velocity profiling.
Common VBT Programming Methods
October 14, 2019
Programming with VBT Many hundred page textbooks have been written time and again on strength training and programming, yet very few manuals exist on Velocity Based Training specifically. We are trying to bridge the gap between the vast amount of knowledge out in the world with regards to lifting weights, and hope to provide some clarity on what VBT is, how to periodize with it, and how to program with it.