24/01/2023
Velocity Based Training is an accessory to traditional training methods [1]
There is a linear relationship between velocity and percentage of 1RM [1,2], and it has been demonstrated consistently across various exercises and submaximal loads. This gives us a unique insight into the central nervous system to understand individual fatigue and fitness at any point [3,4].
Its application lies on a continuum that is used with varying emphasis, from general feedback for acute performance enhancement, general prescription, assessment of adaptation, monitoring/mitigating fatigue with thresholds, calculating daily 1RM, prescribing based on individual force-velocity profiles and full-scaled velocity-based programming [1].
Primary in powerlifting it is utilized as a form of autoregulation [1], replacing percentage-based training with velocity [5]. This is possible due to its near-perfect linear relationship with a % of 1RM [1]. This type of prescription gives you a more accurate prescription of the intended stimulus.
It is up to the coach to understand how to interpret velocity data, understands the athlete's capacity to interpret velocity and influencing variables, and utilize the best method that may or may not suit.
There are downfalls like any other coaching tool, and its limitations must be understood so that you and your athlete can interpret all the variables.
Velocity isn't a method. It is a tool to enhance traditional training methods.
There is so much to it but not possible to elaborate on a limiting platform. I will do more posts, diving deeper into each aspect.
If you feel you can benefit from velocity-based training, please get in touch with me.
1. Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T. and Garcia-Ramos, A., 2020. Velocity-Based Training: From Theory to Application. Strength & Conditioning Journal, 43(2), pp.31-49.
2. Conceição F, Fernandes J, Lewis M, Gonzalez-Badillo JJ, Jimenez-Reyes P. Movement velocity as a measure of exercise intensity in three lower limb exercises. J Sports Sci 34: 1099–1106, 2016.
3. Weakley J, McLaren S, Ramirez-Lopez C, et al. Application of velocity loss thresholds during free-weight resistance training: Responses and reproducibility of perceptual, metabolic, and neuromuscular outcomes. J Sports Sci 38: 477–485, 2020.
4. Pareja-Blanco F, Rodríguez-Rosell D, Sánchez-Medina L, Sanchis-Moysi J, Dorado C, Mora-Custodio R, Yáñez-García JM, Morales-Alamo D, Pérez-Suárez I, Calbet JAL, González-Badillo JJ. Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scand J Med Sci Sports. 2017 Jul;27(7):724-735. doi: 10.1111/sms.12678. Epub 2016 Mar 31. PMID: 27038416.
5. Dorrell, H., Smith, M. and Gee, T., 2020. Comparison of Velocity-Based and Traditional Percentage-Based Loading Methods on Maximal Strength and Power Adaptations. Journal of Strength and Conditioning Research, 34(1), pp.46-53.
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