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GETTING STARTED WITH VELOCITY BASED TRAINING

Coach Brandon Golden was a performance coach in baseball for many years. He formerly was an assistant strength coach at East Carolina University, then with the Dodgers organization in the MLB, and is now with Future Fit. Brandon learned about velocity based training while at St. John’s University and used baseball and VBT to dig deeper. Brandon’s introduction to velocity based training was via Tendo Units. He saw how easy assessing athletes and planning programs could be.
Brandon saw the immediate difference VBT made for his players. When Perch came onto the scene, Brandon dug deeper and realized how big of a difference passive data collection and stored analytics could make. Brandon saw his athletes increase in power and strength with immediate feedback on each rep. He can watch them get excited with instant results as they lifted, helping create an even more competitive atmosphere. Baseball and VBT go hand in hand, here is why!

   

IMPLEMENTING VELOCITY BASED TRAINING

Brandon tries to meet athletes where they are. He uses velocity as markers and understand if an athlete is deficient in a specific train. He will then train them through a cycle using desired velocity parameters for specific adaptations. Brandon assesses athlete efficiency at the end of each cycle at heavier loads in that velocity range to determine where to train his athletes next.

  • Easily build and maintain athlete profiles based off of VBT and Perch data. Immediate feedback enhances the individual session, while stored data enhances long term development.
  • Recovery is easy to track and maintain with athletes by using velocity ranges to see how much an athlete can handle. Coaches can then keep athletes healthy in season more easily.
  • Increase efficiency with instantaneous data and feedback from your VBT device. Coaches don’t have to wait to assess athlete lifts for the day. 

CULTURE IN THE WEIGHT ROOM WITH VBT

VBT in the weight room has created a new kind of buy-in with Brandon’s athletes. Athlete goals can be set, kept, and monitored over time for each individual. Each athlete sport and positional specific needs are taken into account with baseball and VBT. Moreover, training with VBT can help gamify the weight room even more, so athletes can push themselves both in the weight room and on the field of play. Brandon profiles each athlete to build a road map and track progress over time.

Velocity Based Training creates a competitive weight room atmosphere. Athletes will regularly try to one-up each other within their loads in specific velocity zones. The weight room atmosphere improvements wasn’t something Brandon even expected. But competitive by nature, athletes will do everything they can to out-perform each other, VBT facilitates that too!

OUR TIPS & TRICKS

Using velocity daily is like continuously checking a map. Athletes will tell you how they feel, how recovered they are, and where they need to go next with their bodies and with the objective data from VBT devices. Without velocity, we are guessing on loads.

Monitor readiness daily and you’ll learn a ton about fatigue and VBT alike. Brandon recommends assessing 70%RM for athletes daily to gauge performance.

Train deficiencies until they are efficiencies. Athletes can work on “areas of improvement” and literally see themselves get better with the objective data. With that, they’re bought into you and your program at once.

 

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GETTING STARTED WITH VELOCITY BASED TRAINING

At Hebron Christian Academy, Coach Spencer Arnold had to find a way to bring velocity based training technology into the weight room in a way that was safe for the student but also gave him really accurate data. In his words “Perch is a beautiful marriage between those two. I can set a camera up above and out of their reach, away from them breaking it, I don’t have any strings attached to my bar, there’s no devices on my bar. It is relatively seamless for the athlete. But at the same time we get really accurate objective data on more than just the velocity of the bar”
Now that the entire weight room is outfitted with Perch, Spencer has accurate data that can inform athlete fatigue and readiness. With teenage athletes, fluctuations in readiness, strength, and fatigue fall in an enormous range daily, Perch and VBT can help regulate loads and intensities to positively impact performance. Moreover, he knows that the adaptations he says he is getting with a program, is what he is actually getting with his athlete

   

IMPLEMENTING VELOCITY BASED TRAINING

Bringing technology into this high school weight room wasn’t that simple. Spencer had to get the entire school involved to make it a viable purchase. Spencer went about it in an inspiring and helpful way for high school coaches and students across the country. “School-wide how do you get buy in if you have 195 kids but a 400 person school? You find ways to bring the whole school in the weight room, our marketing department in the weight room, our IT department in the weight room. I think that has been critically important for our success here.” Spencer was able to leverage the importance of technology, and bring the entire school together.

   

BRINGING THE SCHOOL INTO THE WEIGHT ROOM

Administration buy-in was the biggest obstacle for Spencer at Hebron Christian Academy. He had to work on bringing the school into the weight room to allow them to see the value of VBT. “Bring other people from outside of your weight room into your weight room and then all of the sudden, it’s not that big a purchase anymore. Because you’re spending money on the entire student population. Everybody is using this technology. So because everyone is using this technology, it doesn’t seem like such a daunting task anymore. It is a school system buying something that is going to impact a school system.”

 

OUR TIPS & TRICKS

The Future of Weight Training is Here! In 5 years, Spencer believes VBT will be in every major High School.


Taking the Guess Work Away with VBT enables coaches to guarantee traits they are trying to develop are developed


Leveling the Playing Field with VBT is as easy as using the leaderboard to ensure everyone is recognized


Daily Fluctuations in Readiness Are More Pronounced in high school and developing athletes. VBT accounts for it.


Whether You Realize It or not you are always looking for a specific speed when you program. Make sure you know that what that speed is and help your athletes adhere to it!

 

 

 

DOWNLOAD THE FULL CASE STUDY & FOLLOW US!

Keep checking back for more velocity based training content, tips, tricks, and tools. And don’t forget to follow us on Twitter , Instagram and LinkedIn and like us on Facebook . And more on our YouTube Page!

GETTING STARTED WITH VELOCITY BASED TRAINING

Daniel Hicker is a Head Athletic Performance coach in Major League Soccer. He formerly worked for the San Jose Earthquakes FC and is currently with the Columbus Crew FC. Daniel has been incorporating sports technology since starting in college coaching in 2012. In 2014, he was coaching with the San Jose Sharks and was introduced to VBT via Tendo Units. Seeing how athletes took to the tech and improved their performance in and outside the weight room, he was convinced.
Once Daniel was introduced to the seamlessness of Perch, he integrated it into training sessions, using objective data to connect with how athletes were subjectively feeling to make smarter training decisions. Daniel regularly tracks data, no longer relying on 1RM tests to see where athletes are and adjusting daily workouts for optimal long-term strength development. With the Quakes and in Major League Soccer, he used VBT to understand how lifting impacts performance. This lead to more intent in training sessions and helping traditionally non-lifters buy into strength training.

   

IMPLEMENTING VELOCITY BASED TRAINING

Daniel utilizes VBT to better understand where an athlete’s readiness and fatigue is, pivoting if needed. He uses metrics to help his athletes understand the correlation between weight lifting and on-field performance. For athletes who don’t love to lift, VBT can help them understand the importance. Daniel monitors his Major League Soccer players peak velocity for any explosive movement and mean velocity for any strength movement, building a database of performance to refer back to over time.

   

VELOCITY RANGES Can be helpful to educate athletes in the weight room with performances outside of it

TECHNOLOGY CAN HELP Paint a picture of athletes for athletes and for coaches. Don’t overcomplicate it, but definitely incorporate it and remember to start slow!

LET IT GUIDE CULTURE Soccer players traditionally don’t love lifting, so using VBT, we can create a weight room culture that is about output, and less about maximal loads lifted. This is huge for us.  

 

OUR TIPS & TRICKS

KEEP IT SIMPLE! Daniel is always looking for long term athletic development, weight room technology is a tool that can help get athletes there, but he always refers back to his philosophy of keeping quality, keeping it simple, and getting long term athletic development right.

USE DATA TO EDUCATION Athletes on what they feel and connecting outputs on the field with the weight room

CONNECT YOUR PROGRAMMING WITH ON FIELD OUTPUTS TOO Data isn’t just for the athletes, you need to collect it and connect it, backing off or pushing hard as needed  

 

WEIGHT ROOM VBT CULTURE

Daniel originally pushed back against having too much tech in the weight room, nervous that it would cause his athletes to hover around a tablet instead of keep focus. Once he integrated Perch and saw how simple and seamless it was, it was a no-brainer. More than anything, soccer players aren’t traditionally big on lifting, but using VBT technology, Daniel is able to build buy-in by creating a culture that focuses on quality of movement, over quantity lifted.

This simple switch allows athletes to understand why they’re lifting, and see the impact it has with objective and immediate data. There’s no pushback against loading up because the athletes can see that they’re in the velocity zones to perform well. With load secondary to performance, his athletes trust him more. Creating that trust and buy-in with anything is huge, especially with new weight room technology.  

 

DOWNLOAD THE FULL CASE STUDY & FOLLOW US!

Keep checking back for more velocity based training content, tips, tricks, and tools. And don’t forget to follow us on Twitter , Instagram and LinkedIn and like us on Facebook . And more on our YouTube Page!