Strength and Conditioning Knowledge Center

So, you are interested in beginning your journey with Vitruve, and implementing Velocity-Based Training. Congratulations! Whether you are an athlete or coach, Velocity-Based training can be a powerful tool to gain valuable data and real-time feedback to inform training and improve performance. “Velocity Based Training? What is that?” I remember the first time I saw …

Since I started working with both female and male athletes, this topic has been one of the most discussed and asked to me, especially from female coaches and athletes; are we going to work like the men’s team do? And my answer has been changing from one end to the other really quickly. We expect …

An Introduction to Reactive Strength Index The Reactive Strength Index (RSI) was originally developed as part of the Strength Qualities Assessment Test (SQAT) used at the Australian Institute of Sport to evaluate and classify different athletes (mainly sprinters and jumpers) based on their strength qualities 1. The aforementioned testing battery included different strength-oriented assessments including: …

The lockdown imposed due to COVID-19 has affected everyone involved in sport worldwide. It has affected the local club player as much as it has the professional sports star. It is rare you get your local weekend warrior sharing a performance problem with Lebron James or Lionel Messi, yet here we are! The amount this …

One of the most covered topics in the sports realm is how to recover faster and better. The ability to recover determines everything that surrounds training and getting better, this is the one topic, where more is better, and faster is better. The “more” and the faster you can recover from any stressor, the sooner …

Mean Propulsive Velocity vs Peak Velocity Velocity-Based Resistance Training has meant a paradigm shift in the way of conceiving the programming, control, and monitoring of strength training in recent times, in addition, its Implications go far beyond strength training itself, influencing the very concept of training for performance improvements. Using VBT has been proved to …

Each method of load prescription is typically thought of as a separate practice; either you prescribe load as a percentage of 1RM, with RPE, or using velocity. Join me as I address how we can integrate all three load prescription methods by formulating first and last rep velocity tables in order to systematically individualize load …

Velocity-based training (VBT) has gained a lot of attention in recent years as a valuable tool for strength and conditioning coaches, personal trainers and in the fitness and performance community in general. This training method uses technology such as accelerometers or linear position transducers, which have been shown to be more accurate, to measure movement …

Monitoring and managing training load, both acute and during longer time frames, is one of the cornerstones of performance-enhancing strategies implementation. Regardless of the method or model implemented, every single one of them are built just for one purpose: Manipulating FATIGUE. Every coach on the planet knows how imperative is to monitor and manage fatigue …

Velocity Based Training (VBT) is a fantastic tool for coaches and strength and conditioning professionals all around the world. VBT is a modality of training which requires an athlete to have their speed of movement measured. This is usually done under the forms of conventional barbell lifts but this can also progress to jumps and …

Velocity based training is starting to be a more common tool in the strength and conditioning world, something that we use to barely see in the best facilities around the world, now we can see it even in commercial gyms. However, it’s still a tool that seems to be complicated to apply to sports and …

Now that you’ve had time to assimilate the introduction about The Ignored Risks of Physical Inactivity and Covid-19 (you thought that was it?), let’s get deeper into what brought you here in the first place.   Physical inactivity and muscle mass The preservation of muscle mass requires a constant supply of mechanical stimuli that directly …