Breaking Down the Flaws in Traditional Strength Training: How VBT Offers a Better Solution

Traditional strength training programs have long been based on static metrics like the one-repetition maximum (1RM). While these methods have their merits, they often fail to account for individual variability and day-to-day fluctuations in performance. In this blog, we’ll discuss the inherent flaws in traditional training plans and explore how Velocity-Based Training (VBT) provides a more effective, personalized approach.

The Limitations of Traditional Metrics

1. Static Nature of 1RM: The 1RM is a static measurement that doesn’t account for daily changes in an athlete’s physical condition. Factors like fatigue, stress, and recovery can all affect an athlete’s ability to perform at their best, making 1RM an unreliable metric for daily training.
2. Lack of Real-Time Data: Traditional training plans often lack real-time feedback mechanisms, making it difficult to adjust the program based on an athlete’s current state. This can lead to overtraining or undertraining, both of which can hinder progress.
3. One-Size-Fits-All Approach: Many traditional plans apply a uniform set of rules, such as fixed percentages of 1RM for all athletes. This fails to consider individual differences in strength, experience, and recovery rates.

How VBT Solves These Problems?

VBT offers a dynamic and adaptable approach to training. By measuring the velocity of each lift, coaches can assess an athlete’s readiness and adjust the training load accordingly. This real-time feedback loop ensures that each session is optimized for the athlete’s current condition.

For example, if an athlete is unable to reach the expected velocity for a given load, it may indicate fatigue or inadequate recovery. In such cases, the coach can reduce the weight to maintain the desired training stimulus without overloading the athlete. Conversely, if the athlete exceeds the expected velocity, the coach can increase the load to maximize gains.

The Benefits of VBT

• Personalization: VBT allows for a highly individualized approach, catering to the specific needs and capabilities of each athlete. Using mean propulsive velocity and % of velocity loss, we account for internal and external athlete diferences.
• Real-Time Adjustments: Immediate feedback enables on-the-spot modifications, ensuring that athletes are always training at the right intensity.

Load adjustments by fatigue loss of velocity by Rodrigo Alvira Isla

• Reduced Risk of Injury: By avoiding the pitfalls of overtraining and excessive fatigue, VBT helps minimize the risk of injury.

Key Takeaways:

• Dynamic Training: VBT offers a flexible and adaptive training method that responds to an athlete’s real-time condition.
• Enhanced Performance: By focusing on velocity, VBT provides a more accurate measure of an athlete’s progress and readiness.
• Injury Prevention: Real-time adjustments help mitigate the risks associated with traditional training plans.

The limitations of traditional strength training plans are becoming increasingly apparent in modern sports science. Velocity-Based Training offers a more nuanced and effective approach, providing real-time data and personalized programming that can significantly enhance athletic performance. For more insights into VBT and its applications, stay tuned to our blog and social media channels!