Using VBT In Season: Maximizing Performance for High School Athletes

Webinar Summary: In-Season VBT Using Perch for High School Athletes

Introduction

The webinar, hosted by Nika, features Tim Crowley, Head Strength and Conditioning Coach at Montverde Academy. The discussion focuses on in-season velocity-based training (VBT) using Perch technology to maximize performance for high school athletes. Tim shares insights on how Perch has transformed their strength and conditioning program, making it more data-driven, efficient, and effective.

Understanding the Montverde Academy Training Program

• Location: Just west of Orlando, Florida.
• Facility: 5,000 sq. ft. weight room.
• Training Scope: 30+ teams, including high school, JV, and academy teams.
• Training Sessions:
  • 30-45 minutes per session.
  • 2-3 sessions per week.
  • Goal: Efficient use of time while maximizing strength, power, and speed.

Tim emphasizes that consistency in training is critical for high school athletes due to their rapid physical development. Unlike college athletes, high schoolers must train year-round to ensure strength, speed, and power gains.

Challenges & Solutions in Implementing Perch

1. Time Management
   • Initially concerned about technology interfering with training.
   • Solution: Gradual implementation, one new feature per week.
2. Learning Curve
   • Athletes adapted faster than expected.
   • Coaches trained beforehand to ensure smooth implementation.
3. Coaching Impact
   • Ensured tech did not reduce athlete-coach interaction.
   • Result: Perch enhanced coaching by providing real-time feedback.
4. Technology in the Weight Room
   • No personal phones allowed.
   • iPads locked for Perch use only.

Velocity-Based Training (VBT) in Action

Tim highlights that they have always incorporated velocity training through:

• Sprint timing.
• Med ball throws.
• Sled training.

However, Perch elevated their ability to track, analyze, and optimize performance in real time. Every lift now provides immediate feedback, ensuring maximum intent on every rep.

Key Benefits of VBT & Perch Integration

1. Every Rep Matters
   • Athletes see instant feedback on their speed and power.
   • Encourages higher effort and accountability.
2. Load Management
   • Adjusting weight based on daily readiness rather than fixed percentages.
   • Real-time data prevents overtraining.
3. Athlete & Coach Buy-In
   • Winning teams & fewer injuries = greater trust in the system.
   • Coaches understand how VBT enhances game performance.
4. Training Consistency
   • Athletes train mid-August to May with minimal drop-off.
   • Maintains progress even during long seasons.

In-Season Training Strategy

The in-season training model revolves around readiness tracking, load management, and intensity control.

1. Readiness Tracking

• Countermovement jumps (CMJ) are used every session to assess fatigue levels.
• Perch provides color-coded feedback:
  • Green = Above baseline (ready for heavy training).
  • Yellow = Slightly below baseline (moderate training).
  • Red = Significantly below baseline (reduce volume/intensity).

2. Load Management

• Daily variability in strength levels (±15-17%).
• Perch adjusts weight & volume based on real-time velocity:
  • Too fast? Increase load.
  • Too slow? Reduce load.
• Goal: Stay within the "optimal velocity zone".
  • Red (too slow) = Reduce weight.
  • Yellow (too fast) = Increase weight.
  • Blue (target range) = Perfect intensity.

3. Strength vs. Speed Days

Training is split into two key types:

1. Strength Days (Goal: Maintain or build strength)
   • Main zone: 0.5 - 0.75 m/s.
   • Sets/Reps: 4x3 or 5x3.
   • Exercises: Trap bar deadlifts, split squats, bench press.
2. Dynamic Speed Days (Goal: Maximize power & explosiveness)
   • Main zone: 0.75 - 1.3 m/s.
   • Exercises: Olympic lifts, med ball throws, speed squats with bands.

Specialized In-Season Adjustments

• Game Day Training
  • Light explosive work (e.g., jumps, med ball throws) to maintain power.
  • Keeps athletes fresh & ready for competition.
• Game Day Minus One
  • Low-volume, high-velocity lifts (e.g., trap bar jumps).
  • Helps prime the nervous system for competition.
• Post-Game Recovery
  • Load adjusted based on previous workload.
  • Heavy minutes = Lighter training.
  • Bench players = More intensity to maintain fitness.
• Tapering for Playoffs
  • Reduce volume but maintain intensity.
  • Focus on speed-strength work.

Data-Driven Decision Making

Tracking Trends

• Readiness scores show how fatigue accumulates.
• Jump height trends help detect overtraining risks.
• Velocity zones guide adjustments to programming.

Remote Training: Perch Mobile

• Athletes can train remotely using the Perch mobile app.
• Coaches track compliance and performance even during breaks.

Key Lessons & Takeaways

1. Intent Matters
   • Higher effort = Greater progress.
   • Every rep is tracked, analyzed, and optimized.
2. Coaching is Enhanced, Not Replaced
   • Perch supports decision-making but does not replace the coach’s eye.
3. Load Management Prevents Injury
   • Adjusting weights based on velocity prevents overtraining.
   • Keeps athletes fresh for games.
4. In-Season Training Shouldn't Be Overlooked
   • The biggest athletic gains happen in high school.
   • Strength, speed, and power must be maintained year-round.

Final Thoughts

Tim’s in-season VBT approach at Montverde Academy has:

✅ Reduced injuries.
✅ Increased athlete buy-in.
✅ Improved speed & power.
✅ Optimized performance tracking.

Perch’s real-time velocity feedback has revolutionized high school strength & conditioning, making training smarter, safer, and more effective.

Next Steps

📖 Recommended Reading: Velocity-based training books from Soviet-era sports science.
📲 Explore Perch Mobile: For remote training compliance tracking.
🎥 Watch the Full Webinar: For deeper insights into in-season VBT programming.

🔥 Final Note: Every rep, set, and session matters. Train intelligently, with intent, and stay consistent!

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