Velocity-Based Training (VBT) is an approach that allows for the adjustment of the training load to account for day-to-day variability. It evaluates an athlete’s fitness and ability to train by measuring barbell velocity. The athlete is ready to train, and the load applied to the bar is too light if the bar is moving swiftly. More preparation is needed for training, or the load will be too heavy if the bar is moving quickly enough.
To get the hang of this training approach, read on or explore Vitruve’s velocity based training guide, which is a complete online guide that focuses exclusively on coaches and teams.
Velocity-Based Training: A How-To
Having a way to monitor barbell velocity is the most important first step. This can only be accomplished by relying on qualitative approaches, like your coach’s eye, rather than using a quantitative strategy that facilitates data production and assessment. To do this, one may use instruments like:
· With the help of an LPT, or linear positional transducer, a central processing unit that determines the power and concentric velocity.
· An Inertial Measurement Unit (IMU), such as the Output Sports Sensor—a tiny, wearable gadget outfitted with an integrated gyroscope and accelerometer—can derive velocity readings via exercise-specific algorithms.
VBT Rating Requirements
The zones are exercise and athlete-specific; it’s vital to note this. For example, the one-rep repetition maximum (RM) for the squat is around 0.3 m/s, while it is approximately 0.15 m/s for the bench press. Absolute strength is produced from this bottom region up to around 0.5 m/s. The additional velocity zones and the ranges for each are outlined below.
· To maximize speed, move a minimum load as fast as possible at a speed greater than 1.3 meters per second.
· A light load may be moved as fast as feasible using speed strength (1.3–1.0 m/s).
· Moving a modest load as fast as feasible requires power (1.0–0.75 m/s). Strength is given precedence over speed in this situation.
· Strength-speed (0.75–0.5 m/s) is required to quickly transport a large load. Although the pace will be modest, “fast” is stressed throughout the routine.
· Maximum Velocity ( 0.5 m/s) is the enormous load that makes the movement exceedingly slow.
Understanding the VBT Data
VBT results in several ways of interpreting the data. Many people utilize VBT for various purposes, such as performance assessment, rehabilitation indicators, and load prescription.
Once data for an athlete has been received, an accurate load and velocity profile may be created. This profile can then be used to compare people and their rate of change over time.
The velocity linked to an athlete’s 1RM is known as the athlete’s minimum velocity threshold (MVT), which may also be identified. Even if an athlete’s 1RM varies over time, their exercise-specific MVT will stay the same.
Final Thoughts
Velocity-based training is important for getting reliable metrics from your training from a tracker device and software to measure and register your performance. Vitruve has been proven to be the most reliable brand on the market. It reduces the chances of injuries and fatigue and gives the athlete greater levels of strength and explosiveness, motivation, and training efficiency. The S&C Journal has scientifically validated Vitruve Speed-Based Training.
