The Future of Strength Training: An Introduction to Velocity-Based Training (VBT)

The Strength and Conditioning industry is evolving, and so are the methods we use to measure and improve performance. Traditional metrics like the one-repetition maximum (1RM) have long been the standard in strength training, but they come with limitations. Velocity-Based Training offers a fresh perspective by focusing on movement speed rather than just the amount of weight lifted. In this blog, we’ll introduce you to VBT, its core principles, and how it can revolutionize your training approach.

The Limitations of 1RM and Traditional Metrics

Traditional strength training metrics such as 1RM are limited because they don’t account for daily fluctuations in an athlete’s performance. Factors like fatigue, nutrition, and stress can significantly impact an athlete’s ability to perform at their peak. VBT offers a dynamic approach by focusing on the velocity at which an athlete moves a load. This real-time measurement provides valuable insights into the athlete’s readiness and fatigue levels, allowing for more accurate and individualized training adjustments.

Figure 1. Daily fluctuation of the 1 RM across 36 maximal training sessions in 3 participants.

Understanding VBT

VBT is not just a tool for measuring speed; it’s a comprehensive system that provides a deeper understanding of an athlete’s physical state and a tool to prescribe objective intensity and fatigue. By using devices like linear encoders and accelerometers, coaches can gather data on the velocity of each lift. This information helps in determining the optimal training loads and volumes, ensuring that each session is tailored to the athlete’s current capabilities.

The Core Objectives of VBT

One of the primary goals of VBT is to move beyond the outdated concept of 1RM as the sole indicator of strength. VBT emphasizes the importance of monitoring velocity loss during a set, which can indicate the onset of fatigue and help prevent overtraining. Additionally, VBT aims to simplify the training process, focusing on key variables like mean propulsive velocity, peak velocity, and velocity loss, which are more relevant to athletic performance than traditional metrics.

Figure 2: Stair of VBT application by Rodrigo Alvira Isla

Key Takeaways

• Dynamic Training: VBT allows for real-time adjustments based on an athlete’s current condition, leading to more effective and safer training sessions.
• Beyond 1RM: VBT focuses on velocity and other metrics that provide a more comprehensive view of athletic performance and adjust to readiness.
• Tailored Programs: VBT helps create personalized training plans that adapt to the athlete’s day-to-day variations in performance.

Velocity-Based Training represents the future of strength and conditioning, offering a more nuanced and effective approach to improving athletic performance. Whether you’re a coach or an athlete, understanding and implementing VBT can lead to more efficient training, better results, and fewer injuries. Stay tuned as we delve deeper into the specifics of VBT in our upcoming content.