Optimizing Training Volume with VBT: The Role of Repetitions and Effort Character

Training volume, defined by the total number of sets and repetitions, is a critical component of any strength and conditioning program. However, merely accumulating volume isn’t enough. The quality of each rep and the overall effort put forth are equally important. In this blog, we’ll explore how Velocity-Based Training (VBT) can optimize training volume by focusing on Effort Character (EC) and velocity loss, ensuring that every rep counts.

The Problem with Fixed Reps

Traditional training often prescribes a fixed number of repetitions for each exercise, but this approach has significant limitations. Athletes vary in their ability to perform repetitions at a given percentage of their one-repetition maximum (1RM), making fixed rep schemes inefficient and potentially counterproductive. Some athletes may find the prescribed volume too easy, while others may struggle, leading to inconsistent training effects.

Imagine two athletes: Athlete 1 can do 8 reps with 80% of their 1RM in squats, while Athlete 2 can do 5. Programming 4 sets of 4 repetitions for both athletes means two different stimuli, as Athlete 1 will be 5 reps away from failure, while Athlete 2 will be just 1 rep away from failure.

Introducing Effort Character (EC) and Velocity Loss

Effort Character (EC) refers to the intensity and quality of effort exerted during a set. In VBT, EC can be quantified by monitoring velocity loss, which measures the decrease in speed from the first to the last rep of a set. A significant drop in velocity indicates higher fatigue, while minimal velocity loss suggests that the athlete can handle more volume or intensity.

Applying VBT to Optimize Volume

To optimize training volume using VBT, coaches should set velocity loss thresholds for each exercise. For example, a threshold of 20% velocity loss might indicate that the athlete should stop the set, regardless of the number of reps completed. This approach ensures that athletes are not pushing beyond their limits, reducing the risk of injury and overtraining, and making training prescriptions more accurate and individualized to the athlete’s needs.

Furthermore, VBT allows for real-time adjustments. If an athlete reaches the velocity loss threshold too quickly, the coach can reduce the weight or adjust the number of sets. Conversely, if the athlete maintains high velocities throughout, the coach may increase the load or add more sets to challenge the athlete further.

Optimizing training volume is about more than just completing a set number of reps. With VBT, you can fine-tune your training program to ensure that each session is both effective and safe. By focusing on Effort Character and monitoring velocity loss, VBT provides a more nuanced approach to managing volume, making it a valuable tool for athletes and coaches alike.