Velocity-Based Training (VBT) is a highly effective approach to strength and conditioning that focuses on the speed of your lifts rather than just the amount of weight lifted. By tracking how quickly a weight is moved, VBT allows for a more tailored, performance-driven workout, making it suitable for athletes and lifters of all levels.
What is Velocity-Based Training?
VBT measures the speed (or velocity) at which a weight is lifted during an exercise. Instead of solely focusing on how much weight you can lift, VBT emphasizes moving weight at specific speeds to target different training adaptations. The key benefit is that it allows you to adjust your load and intensity based on how fast you are moving, giving you more control over your training.
The Science Behind VBT
VBT divides training into specific velocity zones, each corresponding to a particular adaptation. Here’s a basic breakdown of these zones and how they apply to strength training:
Absolute Strength
Absolute strength refers to your ability to exert maximum force, usually trained to improve your one-rep max (1RM). This is done using very heavy loads where the maximum achievable velocity is 0.5 m/s or less. Exercises like the squat, deadlift, and bench press often fall into this category.
Research shows that when approaching a 1RM, athletes typically hit velocities around 0.3 m/s for the squat and as low as 0.15 m/s for the bench press.
Accelerative Strength
Accelerative strength focuses on moving heavy loads as fast as possible. This type of strength is useful in sports where an athlete needs to drive against resistance, such as pushing in a rugby scrum. The velocity range here is around 0.5 to 0.75 m/s.
Exercises like the squat, deadlift, split squat, and bench press are often used to train accelerative strength. While the loads are still heavy, the emphasis is on applying maximum force quickly, which enhances performance in strength-based sports.
Strength-Speed
Strength-speed involves moving moderately heavy weights as fast as possible, typically at velocities between 0.75 and 1.0 m/s. This zone is crucial for developing power, as it represents a balance between strength and speed.
Exercises like squats, bench presses, and Olympic lifts can be used to target this zone. Strength-speed is particularly useful for athletes who require explosive strength, such as sprinters or jumpers. Moving moderately heavy weights quickly helps increase overall power output.
Speed-Strength
Speed-strength emphasizes moving lighter weights as fast as possible, with velocities between 1.0 and 1.3 m/s. This trait is seen when speed is the primary goal and strength is secondary, such as in cleans, weighted jumps, and banded exercises.
In sports like track and field, speed-strength helps athletes generate high-speed force. It’s particularly beneficial for improving agility and quickness for field sports, as well as generating power in explosive movements.
Starting Strength
Starting strength is the ability to overcome inertia from a dead stop and is trained with very light weights or bodyweight exercises. The velocity for starting strength is around 1.3 to 1.6 m/s. This type of strength is particularly useful in sports where an athlete needs to generate rapid force from a stationary position.
The goal is to move the weight or body as fast as possible, making it an ideal training zone for improving quick, explosive movements.
Why Use Velocity-Based Training?
Personalized Training: VBT allows you to adjust the load based on how fast you're lifting that day, making it a flexible approach that adapts to your energy and recovery levels.
Efficient Feedback Loop: Many VBT tools offer real-time data, giving you instant insight into how you're performing. This helps you make immediate adjustments and track progress over time. It will also allow you to monitor training loads and thus help avoid over training
How to Get Started with VBT
To get started with VBT, you’ll need a velocity-tracking tool such as a or accelerometer-based device. These tools measure bar speed during your lifts and sync with apps for real-time feedback.
Determine Your Goals: Choose which velocity zones align with your training goals—whether you want to focus on power, strength, or speed.
Set Velocity Thresholds: Establish velocity targets based on your goals. For instance, if you're training for speed-strength, aim for 1.0 to 1.3 m/s.
Track Your Progress: Monitor how your velocity changes over time. As you get stronger and more explosive, your ability to move weight at higher speeds will improve.
Conclusion
Velocity-Based Training offers a data-driven approach to strength and conditioning. By focusing on the speed of your lifts, you can tailor your training to meet your specific goals, whether it’s building strength, power, or speed.
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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