velocity based training

We intuitively think of velocity as speed but rather is just a measured rate of displacement of a barbell which we measure in metres per second. That is all we do, measure the velocity, not try to change it. Things we do such as changes in technique, intent and mindset can improve velocity, but we are not trying to train for speed. The data we collect provides information enabling us to make better decisions for training. Don’t get too caught up in trying to move faster.

It can, however you must keep in mind that all forms of predicting 1RM is just a prediction. Prediction can be more or less accurate depending on how close it is to your true 1RM. However, when comparing to standard practices of testing rep maxes, this can’t be done that often due to its high demand for max rep sets on exercises like squat and deadlift. Velocity can give you a prediction with just single rep allowing for daily predictions on your 1RM and live constant monitoring of performance.

Percentage based training is taking a previously measured 1RM and prescribing a percentage of that to elicit a desired training response. However, your 1RM isn’t a constant variable. As we fatigue, stress, and lose weight your potential 1RM drops and vice versa if you’ve recovered well from a good training block. Velocity’s linear relationship to your daily 1RM gives you a much more accurate selection of ideal training load for the desired effect we are after. If your 1RM is down then load can be adjusted down and vice versa. It pays to know the downfalls of this method (just like percentage based has its downfalls) so you are able to apply these methods that eliminate possible errors. I do this by prescribing the correlating percentage of your historical 1RM with a load range and aim to stay in that range. I keep the 1RM fixed until 2-3 weeks of data show an increase in performance. I have found this dynamic adjustment of training max far exceeded my expectations and have seen significant progress in strength.

I don’t replace RPE completely. I’ll replace the RPE prescription with velocity but still ask for RPE reporting. Let’s breakdown autoregulation a little. You have subjective indicators and objective indicators. RPE is subjective. You perform a set, rank internally the difficulty in proximity to failure, then adjust the next set to match prescribed RPE. VBT, an objective measure. You do a set, get external feedback and adjust the next set. I will give you a velocity range which represents a percentage of your 1RM and you will adjust the load depending on velocity reading. You adjust load to fit the velocity prescribed so you can train with what you're capable for that day.

This all comes down to finding the right method for the right person for the right purpose. We use velocity in many ways but here are the methods throughout the industry;

• Feedback for acute performance enhancement
• Prescribing general starting velocities for training
• Assessing adaptation with velocity
• Monitoring fatigue across training sessions with velocity
• Prescribing arbitrary velocity cut-offs to mitigate fatigue
• Calculating daily 1RM for training prescription
• Prescribing relative velocity loss thresholds for training
• Prescribing training from individualized profiles
• Implementing full velocity based programming

There is an initial learn curve like learning any other method of training. But once you understand it, it only enhances your training. You just record another bit of data that helps your coach make more informed decisions. Once you get the hang of it more, then we may try more advanced methods, if it is needed.

Yes, but a cheap investment if you care about getting strong. Just like all technology they are getting cheaper and cheaper. Currently entry prices are about $300-500 USD. I have seen some development on machine learning through cameras, which if successful, could bring the cost right down to the price of an app subscription.

If you are a coach and want to learn how to use VBT with your clients, get in touch, and I will mentor you in this method. I will take you through the research, help you understand what all the data means, and show you how to program with it in conjunction with your current programming styles.