A review of the most important Literature on VBT

Interest in Velocity-Based Training (VBT) has widely increased in recent years. This approach provides value information about the control of the relative load and the level of effort during resistance training. For this reason, studies related to this method have been increasingly published in recent years. This blog aims to summarize the most relevant literature, highlighting general publications that provide an overview of the topic and studies that specifically focus on variables such as relative load, level of effort, movement velocity or exercise type.

Firstly, a recent study by Gonzalez-Badillo et al. (2022) provides a comprehensive overview of the application of VBT. This review is essential for understanding the fundamental principles of this approach. 

Regarding the control of the relative load, the study by Gonzalez-Badillo and Sanchez-Medina (2010) was pioneering in this field, demonstrating the relationship between relative load (%1RM) and movement velocity in the bench press exercise, showing that both can be estimated if one of them is known with high precision. Since then, numerous studies have established relationships between execution velocity and %1RM across a wide range of exercises, including the full-squat, bench press, deadlift, and pronated pull-ups (Benavides-Ubric et al., 2020; Rodiles-Guerrero, Pareja-Blanco, et al., 2022; Sanchez-Medina et al., 2017; Sanchez-Moreno et al., 2017), thus expanding the applicability of velocity-based training in the context of sports practice. Besides, differences between sexes are also highlighted in the literature, demonstrating the importance of considering this factor in order to individualize training programs (Pareja-Blanco, Walker, et al., 2020). Lastly, a recent paper published the %1RM-velocity relationship in the Bulgarian squat exercise for unilateral exercise (Rabal-Pelay et al., 2024). 

On the other hand, velocity loss (VL) within a set is considered a variable that allows for an objective quantification of the degree of effort induced during the set (Sanchez-Medina & Gonzalez-Badillo, 2011). Traditionally, volume prescription in strength training has been based on a predetermined number of repetitions to be performed. However, this approach presents an issue, as the same number of repetitions can represent a different level of effort at the same relative intensity, depending on the total number of repetitions that each athlete can perform with a given load. In this context, numerous studies have shown that the level of fatigue induced will depend on the VL achieved within the set, rather than the total number of repetitions performed ((Gonzalez-Badillo et al., 2016; Moran-Navarro et al., 2017; Pareja-Blanco, Rodriguez-Rosell, Sanchez-Medina, Ribas-Serna, et al., 2017). The validity of VL as a predictor of effort during the set originates from the initial work presented by Sánchez-Medina & González-Badillo (2011), where it was demonstrated that VL could be used to quantify the fatigue induced during strength training due to its relationship with markers of mechanical fatigue [VL at the load moved at 1 m/s (V1-Load) and the loss of height in the vertical jump (CMJ)] and metabolic fatigue (lactate and ammonium). Furthermore, several studies have shown strong correlations (R² = 0.92 – 0.97) between VL and the number of repetitions performed during a set at different relative loads across a wide range of exercises (Gonzalez-Badillo et al., 2017; Rodriguez-Rosell et al., 2020; Sanchez-Moreno et al., 2017).

For example, in the squat exercise, a VL of 20% means that 50% of the repetitions that can be performed within the set have been completed, regardless of the total number of repetitions completed. In the bench press exercise, this midpoint, i.e., 50% of the repetitions that can be performed, will be around 25% of the VL. Therefore, the use of VL within the set provides a comprehensive understanding of the effort being exerted, taking into account that it should be considered as an exercise-dependent variable. Besides, a recent paper by Bachero-Mena et al. (2025)  provides valuable insights into the use of VL for quantifying training volume during RT in women. Regarding other training approaches, such as cluster training or blood flow restriction RT, VL has been established as a reliable metric for equalizing effort and indicating the level of fatigue attained within a set, regardless of the number of repetitions performed (Cornejo-Daza et al., 2024; Sanchez-Valdepenas et al., 2025; Sanchez-Valdepeñas et al., 2024).

As a summary, this paragraph highlights the information about the use of VL as a metric to monitor the level of fatigue induced within the training set.

As a determining variable of long-term adaptations, velocity loss (VL) is considered a key factor influencing the effects produced during long-term strength training. One of the most common questions within the field of Sports Sciences is determining the optimal level of effort to maximize the gains achieved. The following studies concluded that a moderate-low level of effort appears to be sufficient to maximize strength and physical performance gains, while a high level of effort may lead to greater muscle hypertrophy, at the cost of reduced performance gains or, in some cases, negative adaptations (Galiano et al., 2022; Pareja-Blanco, Alcazar, Cornejo-Daza, et al., 2020; Pareja-Blanco, Alcazar, Sánchez-Valdepeñas, et al., 2020; Pareja-Blanco, Rodriguez-Rosell, Sanchez-Medina, Sanchis-Moysi, et al., 2017; Pareja-Blanco, Sanchez-Medina, et al., 2017; Rodiles-Guerrero, Cornejo-Daza, et al., 2022; Rodiles-Guerrero et al., 2024; Rodriguez-Rosell, Yanez-Garcia, et al., 2021).

Regarding movement velocity (i.e., performing repetitions with maximal intent), studies have shown that improvements are greater when athletes execute movements at maximal velocity rather than at half velocity (Gonzalez-Badillo et al., 2014; Pareja-Blanco et al., 2014). 

In the literature, there are also studies that have used the aforementioned variables to compare the effect of different types of training programs on the outcomes related to muscular strength variables (Riscart-Lopez et al., 2021; Riscart-Lopez et al., 2024; Rodriguez-Rosell, Martinez-Cava, et al., 2021).

Lastly, for exercise selection, the work of Pallares et al. (2020) highlight the importance of the range of movement attained during squat exercise, as these will be crucial in the adaptations produced during strength training. Linear encoders, in addition to measuring velocity, also allow for the assessment of the range of motion during exercises, providing valuable information to practitioners for correcting and giving feedback during exercise execution.

To summarize, this blog offers a comprehensive overview of the literature on VBT. The references section includes full details of the studies cited, serving as a valuable resource for coaches and practitioners who implement this methodology in their training programs.

References

Bachero-Mena, B., Rodiles-Guerrero, L., Sanchez-Valdepenas, J., Cornejo-Daza, P. J., Cano-Castillo, C., Pareja-Blanco, F., & Sanchez-Moreno, M. (2025). Velocity Loss as an Indicator of Resistance Training Volume in Women. J Hum Kinet, 95, 111-122. https://doi.org/10.5114/jhk/190387 

Benavides-Ubric, A., Diez-Fernandez, D. M., Rodriguez-Perez, M. A., Ortega-Becerra, M., & Pareja-Blanco, F. (2020). Analysis of the Load-Velocity Relationship in Deadlift Exercise. J Sports Sci Med, 19(3), 452-459. http://www.ncbi.nlm.nih.gov/pubmed/32874097 

Cornejo-Daza, P. J., Villalba-Fernandez, A., Gonzalez-Badillo, J. J., & Pareja-Blanco, F. (2024). Time Course of Recovery From Different Velocity Loss Thresholds and Set Configurations During Full-Squat Training. J Strength Cond Res, 38(2), 221-227. https://doi.org/10.1519/JSC.0000000000004623 

Galiano, C., Pareja-Blanco, F., Hidalgo de Mora, J., & Saez de Villarreal, E. (2022). Low-Velocity Loss Induces Similar Strength Gains to Moderate-Velocity Loss During Resistance Training. J Strength Cond Res, 36(2), 340-345. https://doi.org/10.1519/JSC.0000000000003487 

Gonzalez-Badillo, J. J., Rodriguez-Rosell, D., Sanchez-Medina, L., Gorostiaga, E. M., & Pareja-Blanco, F. (2014). Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. Eur J Sport Sci, 14(8), 772-781. https://doi.org/10.1080/17461391.2014.905987 

Gonzalez-Badillo, J. J., Rodriguez-Rosell, D., Sanchez-Medina, L., Ribas, J., Lopez-Lopez, C., Mora-Custodio, R., . . . Pareja-Blanco, F. (2016). Short-term Recovery Following Resistance Exercise Leading or not to Failure. Int J Sports Med, 37(4), 295-304. https://doi.org/10.1055/s-0035-1564254 

Gonzalez-Badillo, J. J., & Sanchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. Int J Sports Med, 31(5), 347-352. https://doi.org/10.1055/s-0030-1248333 

Gonzalez-Badillo, J. J., Sanchez-Medina, L., Ribas-Serna, J., & Rodriguez-Rosell, D. (2022). Toward a New Paradigm in Resistance Training by Means of Velocity Monitoring: A Critical and Challenging Narrative. Sports Med Open, 8(1), 118. https://doi.org/10.1186/s40798-022-00513-z 

Gonzalez-Badillo, J. J., Yanez-Garcia, J. M., Mora-Custodio, R., & Rodriguez-Rosell, D. (2017). Velocity Loss as a Variable for Monitoring Resistance Exercise. Int J Sports Med, 38(3), 217-225. https://doi.org/10.1055/s-0042-120324 

Moran-Navarro, R., Perez, C. E., Mora-Rodriguez, R., de la Cruz-Sanchez, E., Gonzalez-Badillo, J. J., Sanchez-Medina, L., & Pallares, J. G. (2017). Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol, 117(12), 2387-2399. https://doi.org/10.1007/s00421-017-3725-7 

Pallares, J. G., Cava, A. M., Courel-Ibanez, J., Gonzalez-Badillo, J. J., & Moran-Navarro, R. (2020). Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training. Eur J Sport Sci, 20(1), 115-124. https://doi.org/10.1080/17461391.2019.1612952 

Pareja-Blanco, F., Alcazar, J., Cornejo-Daza, P. J., Sanchez-Valdepenas, J., Rodriguez-Lopez, C., Hidalgo-de Mora, J., . . . Ortega-Becerra, M. (2020). Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy. Scand J Med Sci Sports, 30(11), 2154-2166. https://doi.org/10.1111/sms.13775 

Pareja-Blanco, F., Alcazar, J., Sánchez-Valdepeñas, J., Cornejo-Daza, P. J., Piqueras-Sanchiz, F., Mora-Vela, R., . . . Alegre, L. M. (2020). Velocity Loss as a Critical Variable Determining the Adaptations to Strength Training. Med Sci Sports Exerc, 52(8), 1752-1762. https://doi.org/10.1249/MSS.0000000000002295 

Pareja-Blanco, F., Rodriguez-Rosell, D., Sanchez-Medina, L., Gorostiaga, E. M., & Gonzalez-Badillo, J. J. (2014). Effect of movement velocity during resistance training on neuromuscular performance. Int J Sports Med, 35(11), 916-924. https://doi.org/10.1055/s-0033-1363985 

Pareja-Blanco, F., Rodriguez-Rosell, D., Sanchez-Medina, L., Ribas-Serna, J., Lopez-Lopez, C., Mora-Custodio, R., . . . Gonzalez-Badillo, J. J. (2017). Acute and delayed response to resistance exercise leading or not leading to muscle failure. Clin Physiol Funct Imaging, 37(6), 630-639. https://doi.org/10.1111/cpf.12348 

Pareja-Blanco, F., Rodriguez-Rosell, D., Sanchez-Medina, L., Sanchis-Moysi, J., Dorado, C., Mora-Custodio, R., . . . Gonzalez-Badillo, J. J. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scand J Med Sci Sports, 27(7), 724-735. https://doi.org/10.1111/sms.12678 

Pareja-Blanco, F., Sanchez-Medina, L., Suarez-Arrones, L., & Gonzalez-Badillo, J. J. (2017). Effects of Velocity Loss During Resistance Training on Performance in Professional Soccer Players. Int J Sports Physiol Perform, 12(4), 512-519. https://doi.org/10.1123/ijspp.2016-0170 

Pareja-Blanco, F., Walker, S., & Hakkinen, K. (2020). Validity of Using Velocity to Estimate Intensity in Resistance Exercises in Men and Women. Int J Sports Med, 41(14), 1047-1055. https://doi.org/10.1055/a-1171-2287 

Rabal-Pelay, J., Gutierrez, H., Bascuas, P. J., Pareja-Blanco, F., & Marco-Contreras, L. A. (2024). Load-Velocity Relationship in the Bulgarian Split-Squat Exercise. J Strength Cond Res, 38(11), 1849-1853. https://doi.org/10.1519/JSC.0000000000004897 

Riscart-Lopez, J., Rendeiro-Pinho, G., Mil-Homens, P., Soares-daCosta, R., Loturco, I., Pareja-Blanco, F., & Leon-Prados, J. A. (2021). Effects of Four Different Velocity-Based Training Programming Models on Strength Gains and Physical Performance. J Strength Cond Res, 35(3), 596-603. https://doi.org/10.1519/JSC.0000000000003934 

Riscart-Lopez, J., Sanchez-Valdepenas, J., Mora-Vela, R., Caro-Avalos, J., Sanchez-Gonzalez, L., Sanchez-Moreno, M., . . . Pareja-Blanco, F. (2024). Effects of 4 Different Velocity-Based Resistance-Training Programming Models on Physical Performance. Int J Sports Physiol Perform, 19(3), 271-279. https://doi.org/10.1123/ijspp.2023-0313 

Rodiles-Guerrero, L., Cornejo-Daza, P. J., Sanchez-Valdepenas, J., Alcazar, J., Rodriguez-Lopez, C., Sanchez-Moreno, M., . . . Pareja-Blanco, F. (2022). Specific Adaptations to 0%, 15%, 25%, and 50% Velocity-Loss Thresholds During Bench Press Training. Int J Sports Physiol Perform, 17(8), 1231-1241. https://doi.org/10.1123/ijspp.2021-0481 

Rodiles-Guerrero, L., Pareja-Blanco, F., & Leon-Prados, J. A. (2022). Comparison of load-velocity relationships in two bench press variations: weight stack machine vs Smith machine. Sports Biomech, 21(10), 1147-1159. https://doi.org/10.1080/14763141.2020.1735499 

Rodiles-Guerrero, L., Sanchez-Valdepenas, J., Cornejo-Daza, P. J., Paez-Maldonado, J., Cano-Castillo, C., Bachero-Mena, B., . . . Pareja-Blanco, F. (2024). Effects of Velocity Loss During Bench-Press Training With Light Relative Loads. Int J Sports Physiol Perform, 19(10), 1076-1086. https://doi.org/10.1123/ijspp.2023-0529 

Rodriguez-Rosell, D., Martinez-Cava, A., Yanez-Garcia, J. M., Hernandez-Belmonte, A., Mora-Custodio, R., Moran-Navarro, R., . . . Gonzalez-Badillo, J. J. (2021). Linear programming produces greater, earlier and uninterrupted neuromuscular and functional adaptations than daily-undulating programming after velocity-based resistance training. Physiol Behav, 233, 113337. https://doi.org/10.1016/j.physbeh.2021.113337 

Rodriguez-Rosell, D., Yanez-Garcia, J. M., Mora-Custodio, R., Sanchez-Medina, L., Ribas-Serna, J., & Gonzalez-Badillo, J. J. (2021). Effect of velocity loss during squat training on neuromuscular performance. Scand J Med Sci Sports, 31(8), 1621-1635. https://doi.org/10.1111/sms.13967 

Rodriguez-Rosell, D., Yanez-Garcia, J. M., Sanchez-Medina, L., Mora-Custodio, R., & Gonzalez-Badillo, J. J. (2020). Relationship Between Velocity Loss and Repetitions in Reserve in the Bench Press and Back Squat Exercises. J Strength Cond Res, 34(9), 2537-2547. https://doi.org/10.1519/JSC.0000000000002881 

Sanchez-Medina, L., & Gonzalez-Badillo, J. J. (2011). Velocity loss as an indicator of neuromuscular fatigue during resistance training. Med Sci Sports Exerc, 43(9), 1725-1734. https://doi.org/10.1249/MSS.0b013e318213f880 

Sanchez-Medina, L., Pallares, J. G., Perez, C. E., Moran-Navarro, R., & Gonzalez-Badillo, J. J. (2017). Estimation of Relative Load From Bar Velocity in the Full Back Squat Exercise. Sports Med Int Open, 1(2), E80-E88. https://doi.org/10.1055/s-0043-102933 (Estimation of Relative Load From Bar Velocity in the Full Back Squat Exercise.) 

Sanchez-Moreno, M., Rodriguez-Rosell, D., Pareja-Blanco, F., Mora-Custodio, R., & Gonzalez-Badillo, J. J. (2017). Movement Velocity as Indicator of Relative Intensity and Level of Effort Attained During the Set in Pull-Up Exercise. Int J Sports Physiol Perform, 12(10), 1378-1384. https://doi.org/10.1123/ijspp.2016-0791 

Sanchez-Valdepenas, J., Cornejo-Daza, P. J., Paez-Maldonado, J., Rodiles-Guerrero, L., Cano-Castillo, C., Piqueras-Sanchiz, F., . . . Pareja-Blanco, F. (2025). Acute Responses to Different Velocity-Loss Thresholds During Squat Training With and Without Blood-Flow Restriction. Int J Sports Physiol Perform, 20(1), 80-90. https://doi.org/10.1123/ijspp.2024-0236 

Sanchez-Valdepeñas, J., Cornejo-Daza, P. J., Rodiles-Guerrero, L., Paez-Maldonado, J. A., Sanchez-Moreno, M., Bachero-Mena, B., . . . Pareja-Blanco, F. (2024). Acute Responses to Different Velocity Loss Thresholds during Squat Exercise with Blood-Flow Restriction in Strength-Trained Men. Sports (Basel), 12(6). https://doi.org/10.3390/sports12060171