1st Down – Laying the foundation with key VBT metrics

Every championship run begins at the starting line, and the first step toward victory is laying a strong foundation. In the world of strength and conditioning, laying the foundation is built with precision metrics—clear, actionable data that gives coaches the tools to guide their athletes toward success.

Today, as we move into 1st Down, we’ll focus on using these metrics to establish a performance baseline and prepare athletes for long-term progress.

Why Precision Metrics Are Essential

Success in sports isn’t just about hard work but smart work. Precision metrics allow coaches to go beyond instincts and observations, providing measurable insights into athletes’ performance. Metrics like velocity, range of motion, and fatigue tracking create the building blocks of elite training programs, helping you tailor every rep and every session to maximize results.

Imagine trying to coach an athlete without understanding their baseline or how they respond to specific training loads. It’s like calling plays in a game without knowing the score—you’re working blind.

By incorporating precision metrics into your training program, you eliminate uncertainty and gain the insights needed to fine-tune intensity, track progress, and optimize performance from day one.

The Metrics That Matter

At the foundation of every successful training program are key metrics that give you a clear picture of your athlete’s abilities. As you begin your journey across the field, here are the top three to focus on:

• Velocity (m/s): This measures how quickly an athlete lifts during the concentric phase of movement, ensuring they’re lifting with power and intent.
• Velocity Loss (%): Tracking how much velocity drops during a set gives insight into fatigue levels and helps you optimize recovery times.
• Range of Motion (ROM): Consistency in movement is critical for performance and injury prevention. Measuring ROM highlights areas for improvement and reinforces proper form.

These metrics aren’t just numbers—they’re the foundation of smarter, more effective coaching.

How to Lay the Foundation

Getting started with precision metrics doesn’t have to be complicated. Here’s how you can lay a strong foundation for your athletes:

1. Establish Baselines: Use your first sessions to gather data on key metrics like velocity and ROM. This creates a starting point for measuring progress over time.
2. Set Clear Goals: Work with your athletes to define what success looks like, whether it’s hitting a specific velocity target or maintaining consistent form throughout a session.
3. Track and Adapt: Use tools like velocity-based training (VBT) encoders to monitor performance in real time and make adjustments to programs based on the data.

Establishing a solid foundation isn’t just about numbers—it’s about creating a repeatable system that allows athletes to grow consistently. When athletes understand why they’re tracking their velocity, how their ROM affects their lifts, and how fatigue impacts their performance, they take greater ownership of their training. This buy-in leads to better execution, stronger results, and a more engaged team—one that is fully committed to the long-term process of improvement.

What’s one metric you’re already tracking, and how can you build on it to create a stronger foundation for your athletes?

Progressing to 2nd Down

The first down is all about setting the tone. Just like in a football game, a strong opening drive builds confidence, establishes momentum, and sets up the rest of the game for success. In training, this means using precision metrics to create structure, define objectives, and ensure every athlete is progressing with intent.

Every rep tracked and every insight gained brings us one step closer to the End Zone.

Tomorrow, we move to 2nd Down, where we’ll focus on building momentum with real-time tracking and progress monitoring. Stay tuned—let’s keep driving forward!