As a strength and conditioning coach, you know that training your athletes is both an art and a science. You need to have a deep understanding of the biomechanics of movement, the principles of exercise physiology, and the psychology of motivation. But with all this knowledge, you still need a way to quantify progress and optimize performance. Enter velocity based training (VBT). VBT is a cutting-edge training method that uses velocity measurements to guide training load and intensity. By measuring the speed of the bar during an athlete's lifts, coaches can adjust the load in real time to maximize power output and minimize fatigue.
What Is VBT?
The theoretical foundation of VBT is rooted in the force-velocity curve, which describes the relationship between force production (impulse) and the resulting velocity of movement (momentum). When lifting a load at maximum effort, the velocity at which the lift is performed is inversely related to the load lifted. As the load increases, the velocity decreases, and vice versa. By using velocity measurements to determine load, coaches can ensure that their athletes are training at the optimal point on the force-velocity curve for their specific goals.
VBT is not a new concept, but recent advances in technology have made it more accessible than ever before. Devices like linear position transducers (LPTs), camera-based systems, and accelerometer-based sensors can be used to measure the velocity of a lift with high accuracy and in real time.
The data collected from bar velocity can be used in several ways:
Instantaneous Augmented Feedback allows for the athlete to see or hear cues relative to training targets like velocity thresholds or fatigue.
Load-Velocity Profiles assess the athlete’s ability to express velocity and power across a range of loads. This gives insights into strength characteristics specific to the athlete, along with other calculated metrics like Estimated 1 Rep Max, Theoretical Peak Velocity, Theoretical Load at Zero Velocity, Power Bias (regression line slope), and Load at Peak Power.
Training Effect and Adaptations can be observed by tracking performance over time through phases and cycles of training. Simple statistical tests can be applied to check for worthwhile change and remarkable improvement of decrement to performance.
Training Prescriptions can be made from tracking velocities at different loads as well as an analysis of the L-V profile. Coaches can use the information to prescribe load or velocity ranges that are expected to elicit specific adaptations, similar to the way you would prescribe maximal load percentages.
Who Needs VBT?
So, what are the benefits of using VBT? First and foremost, VBT provides coaches with objective data that can be used to monitor progress and make informed decisions about training load and intensity. This can help reduce the risk of overtraining or injury, while also optimizing power output and improving overall performance.
"I think of VBT like GPS. We have used maps for years and they still work just fine. But I have this phone app that tells me about roadblocks, construction, police speed traps… It can be helpful to have more detail about my journey and know when and how I need to make changes to my plan. VBT isn’t something you have to use, it’s something you get to use." - Dr. Bryan Mann
One of the main advantages of VBT is that it allows coaches to tailor training protocols to specific strength qualities. For example, maximal strength training protocols might require movements to be performed at a slower velocity, while power training protocols may require faster movements. By measuring the velocity of a movement, coaches can adjust training parameters such as load, volume, and rest intervals to ensure that the desired strength quality is being targeted.
Another advantage of VBT is that it allows coaches and athletes to monitor progress and adjust training protocols as necessary. By measuring velocity over time, coaches can track an athlete's progress and adjust training parameters accordingly. For example, if an athlete is consistently increasing velocity with a particular load, the coach may increase the load to ensure that the athlete is still training at an appropriate intensity.
That being said, VBT can be an effective tool for athletes who are looking to optimize their training and performance. For example, a recent study published in the Journal of Strength and Conditioning Research found that using VBT in combination with traditional resistance training led to greater improvements in power output and velocity compared to traditional resistance training alone. But VBT is not just for powerlifters and weightlifters. It can be used in a variety of sports and training contexts, including sprinting, jumping, and agility drills. By using VBT to tailor training to the specific needs of each athlete, coaches can help them achieve their goals faster and more efficiently.
Realities of VBT
While VBT has its advantages, it's not for everyone. For starters, it requires the use of specialized equipment, such as a linear position transducer (LPT) or accelerometer, which can be expensive and not always accessible. Additionally, VBT can be a more technical and time-consuming approach to training, requiring athletes and coaches to be well-versed in the technology and its application. Luckily, advances in technology have allowed devices like smart phones to be used for VBT with specialized applications. This allows for a lower cost point of entry and more portability of training to different sites that may not have the traditional VBT devices. With that said, these devices have shown to have a lower level of reliability and validity to their lab grade counterparts.
However, it's important to note that VBT is not a replacement for traditional resistance training methods. Rather, it should be viewed as a supplement to traditional training methods. Additionally, VBT may not be right for all athletes. For example, novice athletes who are still learning proper lifting technique may not benefit as much from VBT as more experienced athletes.
Conclusion
In the following blogs, we'll be exploring other aspects of VBT in more depth. The second blog will cover the Load-Velocity Profile and how it can be used to determine an athlete's maximal strength and power output. The third blog will focus on the analysis of chronological data and trends with VBT. The fourth blog will discuss comparing load-velocity profiles and how to assess changes and identify training needs. Lastly, the fifth blog will explore how to use load-velocity profiles to establish training zones and targets during training.
In conclusion, VBT is a valuable tool for those looking to optimize their training and performance. However, its use requires specialized equipment and a certain level of technical expertise. While it may not be appropriate for all athletes, it can be a highly effective tool for those looking to target specific strength qualities and monitor progress over time. In the following blogs, we'll be exploring the various aspects of VBT in more depth, so stay tuned!
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