Science Behind Velocity-Based Training
Science Behind Velocity-Based Training
Introduction
In today’s world of athletic performance, every coach is searching for ways to optimize training and maximize results. One powerful method gaining traction is Velocity-Based Training (VBT). In this post, we’ll explore what VBT is, why it’s a game-changer for athletic development, and how it can benefit your athletes.
What is Velocity-Based Training (VBT)?
Velocity-Based Training is a strength training methodology where the speed of movement (velocity) is tracked during an exercise. Rather than relying solely on weight or repetitions, VBT focuses on maintaining optimal speed to enhance performance. Speed ranges adhere to specific traits or adaptations, so the emphasis is on maximal intent and using speed to dictate load on the bar given adherence to the speed range.
VBT is based on the principle that performance outcomes improve when athletes train at specific movement speeds. By monitoring how fast the barbell or body moves, coaches can ensure athletes are training at appropriate loads for the desired adaptation. VBT also helps motivate athletes with immediate and objective outputs, levels the playing field for all types of athletes to compete, and enhances buy-in and effort. Most importantly, using objective outputs can help coaches understand athlete fatigue and readiness to ensure appropriate training stimulus day to day.
Benefits of Velocity-Based Training
- Improved Strength Gains: Training with velocity helps athletes develop both power and strength by emphasizing speed alongside resistance.
- Fatigue Management: Real-time feedback allows for immediate adjustments to reduce injury risk by ensuring athletes do not push beyond their limits.
- Personalized Programming: Coaches can tailor programs to match each athlete’s readiness and recovery status, leading to improved individual progress.
Research supports that athletes training with velocity monitoring experience enhanced neuromuscular adaptations. These adaptations improve explosive strength, which is crucial for sports requiring high-speed movements.
How to Implement VBT
- Choose the Right Technology: Use VBT tools that best suit your environment. From seamless camera based systems like Perch, or even wearables or tethers.
- Track Key Metrics: There are loads of metrics to track. But start with mean velocity for your strength based movements, and peak velocity for your ballistic movements. Peak velocity measures the highest speed achieved during a lift, while mean velocity indicates the average speed across a movement.
- Adjust Load Based on Speed: Use target ranges or zones to keep athletes accountable. Modify the weight if velocity slows below the target range. This auto-regulation prevents overtraining and ensures optimal performance.
- Build out a Load Velocity Profile: Velocity based training is especially effective when you have enough data to complete an accurate load velocity profile for your athletes. Using the profile, you can understand estimated 1 rep maxes, and use that along with Perch Intelligence tools like Dynamic Goals and Suggested Weight to help prescribe load or speeds for athletes based on their individual load velocity profile.
Teams like the University of Maryland, Auburn University, Detroit Lions, University of Georgia, Toronto Maple Leafs, OregonDucks, UC Riverside, Seattle Seahawks, and loads of high schools throughout the country have integrated VBT into their daily routines with significant success. Coaches report improved performance metrics and injury prevention, crediting the real-time insights provided by velocity monitoring.
Load Velocity Profiling
A load velocity profile is a visual representation of how efficient an athlete is at lifting or at what speeds they can move what weight. With an LV profile you can build a road map that will help inform athlete performance at baseline, and define your plan for implementing VBT with athletes. LV Profiles can reveal if athletes are well-balanced, load deficient (fast but weak), or velocity deficient (strong but slow). Knowing this in tandem with the positional or sport needs can help define what an athlete needs more or less of in their training.
Some tools - like Perch - build these automatically. And as mentioned above, estimate 1RMs and provide guidance or recommendations for velocities or weight specific to an individual athlete LV profile. Further individualizing training to the benefit of the athlete. Take a look below for a visual for the types of Velocity Zones associated with each area of the LV profile curve.
Conclusion
Velocity-Based Training provides data-driven insights that can transform your weight room into a high-performance hub. Incorporating VBT into your training regimen can enhance both performance and safety. Ready to take your athletes to the next level? Explore more about Perch’s VBT technology. Discover how Perch can elevate your training.
Sources:
• Weakley, J. J., & Wilson, K. (2019). “The Application of Velocity-Based Training: A Review.” Strength & Conditioning Journal.Real-Life Applications of VBT
• Mann, J. B., & Haff, G. G. (2016). Applied Strength and Conditioning Techniques. Human Kinetics.
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