Strength and Conditioning Knowledge Center

Introduction An outbreak of one variety of coronavirus began in December 2019 in Wuhan, China, where as of March 17, 2020, 179,111 confirmed cases and 7,426 deaths have been reported 1. This new entity, now known as coronavirus disease 2019 (COVID-19), is caused by a new human CoV, initially named novel coronavirus 2019 (2019-nCoV) which …

Individualized load-velocity profiles are commonly employed to predict 1RM. Nonetheless, the results are mixed: some studies demonstrate that they can accurately predict 1RM; however, other studies reveal the opposite. Join me as I address what are the individual subtleties that must be considered for application in order to increase the accuracy of 1RM prediction.   …

One of the most exciting and comforting moments of every coach on earth is when our athletes nailed a PR. It´s almost as if we ourselves were accomplishing it and the feeling of “my job is paying off” is the perfect meal to feed our ego. But, what if I told you that there is …

SPEED4LIFTS is now VITRUVE! Vitruve is here, and it is much more than a new brand, it means new values, a new vision and a new philosophy. Speed4lifts was born as a brand aimed at powerlifters and weightlifters, which is the reason of its aggressive aesthetics. But we soon realized that not only these types …

Vitruve’s new brand launch brings plenty of new features, such as the new encoder, and the new vision we have of the VBT, leaving behind the restricted range that Speed4lifts could have. In this case, I am going to expose the new features of the software and its future. First of all, I would like …

Since Speed4lifts started in 2017, we’ve been focused on improving the product always guided by all the feedback you have given us. We are very grateful, since this is what has guided us in the construction of this new version. Taking advantage of the launch of our new corporate identity, Vitruve, we’ve decided to introduce …

Velocity-based training (VBT) instead of traditional method Athletes perform strength training to build power, strength, and increase their body mass (Suchomel, Nimphius, Bellon,  & Stone, 2018). Traditionally, coaches typically prescribe specific loads relative to the maximum weight the athlete can move only once, which is called a 1RM, or a maximum repetition (Banyard, Tufano, Delgado, …

One of the great problems that training has today is to measure the effect that a stimulus has on the body. For doing so, we can measure the fatigue we have accumulated. The body responds to stimulus by adapting to them, and this is how we gain strength. But, how do we know what stimulus …

Currently, the method used to express the intensity of lifting a load is the % of 1 RM. As we have explained in previous articles, the 1 RM of each exercise is a good method to know our fitness, and the velocity of execution allows us to know it without having to do a maximum …

How to estimate 1 Rep max with mean Velocity As I said in previous articles, there are different ways of quantifying what is the daily status of a person for a particular exercise. So far, one of them, which has been used is the maximum repetition (1MR). Basically, it consists in lifting the maximum possible …

Muscle mass is a determining factor in the production of strength in the various sports disciplines. In fact, increases in muscle mass are highly related to increases in force production. Once athletes become stronger they have greater potential to develop greater powers (1,2). However, the increase in this muscle mass should not follow the same …

 What are the Velocity Zones of VBT Training? Specific velocity zones of VBT Training for strength and conditioning is recognized as an effective method of velocity-based training that improves your performance, as it often results in increased muscle strength, hypertrophy, power output, velocity, and local muscular endurance. Regarding strength training, we are concerned with the …