VELOCITY BASED TRAINING

Mike Young, PhD @mikeyoung

The Outline
 The Outline
Training Theory Primer
 The Outline
Training Theory Primer
Intensity in t h e We i g h t R o o m
 The Outline
Training Theory Primer
Intensity in t h e We i g h t R o o m
Benefits of Traditional Methods
 The Outline
Training Theory Primer
Intensity in t h e We i g h t R o o m
Benefits of Traditional Methods

Drawbacks of Traditional Methods

 The Outline
Training Theory Primer
Intensity in t h e We i g h t R o o m
Benefits of Traditional Methods

Drawbacks of Traditional Methods

Velocity Based Training
 The Outline
Training Theory Primer
Intensity in t h e We i g h t R o o m
Benefits of Traditional Methods

Drawbacks of Traditional Methods

Velocity Based Training
Applications
 The Outline
Training Theory Primer
Intensity in t h e We i g h t R o o m
Benefits of Traditional Methods

Drawbacks of Traditional Methods

Velocity Based Training
Applications
Logistics
TRAINING THEORY PRIMER
Volume and intensity are most critical elements of training
Manipulation of volume and intensity is the key to developing a successful
training plan
Volume is relatively simple
Intensity can be more complex and harder to track
INTENSITY IN THE WEIGHT ROOM
Primarily load based
1RM for major lifts
Percentage based methods
RPE?
BENEFITS OF TRADITIONAL METHODOLOGY

Easy to track
Logistically simple
No additional equipment
Load as a correlate for
intensity works great at near-
maximal loads
Excellent for developing
maximal strength
DRAWBACKS OF TRADITIONAL METHODOLOGY

Load on the bar is being used

as a correlate for force output
Load may not be the best
indicator of force output
No way to accurately assess
movement velocity or power
output
Maximum strength is
important but power is

what wins games

 THE SOLUTION:
VELOCITY
BASED
TRAINING
VBT is not new but for the first time there are multiple options, many of which are
available at relatively low cost.
VALID
VALID
BENEFITS OF VBT
Two completely new
metrics of intensity
Power (peak & average)
Velocity (peak &
average)
APPLICATIONS
Reps & Rest
Workout Tracking
Feedback
Testing
Auto-Regulation
Threshold Training
Cuto Training
Motivation
Monitoring
 REP
COUNTING
REST TRACKING
WORKOUT TRACKING

REST TRACKING
FEEDBACK
EFFECT OF INSTANTANEOUS PERFORMANCE FEEDBACK DURING 6 WEEKS OF VELOCITY-BASED RESISTANCE TRAINING ON SPORT-
SPECIFIC PERFORMANCE TESTS

The purpose of this study was to investigate the eect of instantaneous performance feedback (peak velocity)
provided after each repetition of squat jump exercises over a 6-week training block on sport-specific
performance tests. Thirteen professional rugby players were randomly assigned to 1 of 2 groups, feedback (n
= 7) and non-feedback (n = 6). Both groups completed a 6-week training program (3 sessions per week)
comprising exercises typical of their normal preseason conditioning program. Squat jumps were performed in
2 of the 3 sessions each week during which both groups performed 3 sets of 3 concentric squat jumps using a
barbell with an absolute load of 40 kg. Participants
in group 1 were given real-time
feedback on peak velocity of the squat jump at the completion of each
repetition using a linear position transducer and customized software,
whereas those in group 2 did not receive any feedback. Pre and posttesting
consisted of vertical jump, horizontal jump, and 10-/20-/30-m timed sprints. The relative magnitude (eect
size) of the training eects for all performance tests was found to be small (0.18-0.28), except for the 30-m
The probabilities that the use of
sprint performance, which was moderate (0.46).
feedback during squat jump training for 6 weeks was beneficial to
increasing performance of sport-specific tests was 45% for vertical jump,
65% for 10-m sprints, 49% for 20-m sprints, 83% for horizontal jump,
and 99% for 30-m sprints. In addition to improvements in the performance of sport-specific
tests, suggesting the potential for greater adaptation and larger training eects, the provision of feedback may
also be used in applications around performance targets and thresholds during training.
FEEDBACK
TESTING
1RMs

Jumping

RSI

Peak Power Output

PREDICTIVE TESTING
Predict 1RMs with sub maximal loads
Validated results
Benefits: ^Frequency, ^Safety, Seamless
 AUTO-
REGULATION
 AUTO-
REGULATION
 AUTO-
REGULATION
Predictive Test
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
3 reps @ 50%
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
3 reps @ 50%
3 reps @ 60%
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
3 reps @ 50%
3 reps @ 60%
3 reps @ 70%
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
3 reps @ 50%
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
3 reps @ 50%
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
Working sets at Daily Max
 AUTO-
REGULATION
Predictive Test
3 reps @ 40%
3 reps @ 50%
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
Working sets at Daily Max
5 x 2 @ 90% of DM
THRESHOLD TRAINING
THRESHOLD
TRAINING
CUTOFF TRAINING
Scand J Med Sc
i Sports 2016: !!: !!!!
doi: 10.1111/sm
s.12678

2016 John Wi
ley & Sons A/S
.
Published by Joh
n Wiley & Sons
Ltd

Effects of velocit
performance, str y loss during resistance trainin
ength gains and g
muscle adaptatioon athletic
F. Pareja-Blanc 1
ns
o , D. Rodr!gue
J. M. Y! z-Rosell 1, L. S!anchez-Medina 2
an~ez-Garc!a 1, D , J. Sanchis-Moy 3,4
. Morales-Alamo 3,4 si ,
, I. P!erez-Su!
z , J. A. L. Cal 3,4 C. Dorado , R. Mora-Custodi 1
1 3,4 3,4
Physical Perform a re
ance & Sports R
esearch Center,
be t , J. J. Gonz! o,
Medicine Center,
Gov Pablo a le z- B ad il lo 1
University, Las ernment of Navar de Olavide Unive
Palmas de Gran re, Pamplona, S rsity, Seville, Spa 2
Gran Canaria U Canaria, Spain, 4 pa in, 3Department in, Studies, Res
earch & Sports
niversity, Las P R es earch Institute of of P hy si ca l E ducation, Las P
Corresponding au almas de Gran C B iomedical and H al m as de Gran Canaria
thor: Fernando P anaria ealth Sciences (I
Olavide, Ctra. de areja-Blanco, Cen , Spain UIBS), Las Pal
Utrera km 1, 41 tro de Investigac mas de
013 Seville, Spa i!
on en Rendimient
in. Tel.: +34 65
Accepted for pu
blication 23 Feb 3121522; Fax: + o F!sico y Deportivo, Universidad
ruary 2016 34 954 348 659; Pablo de
E-mail: fparbla@
gmail.com
We compared th
e effects of two
programs only re
differing in the sistance training (RT) squat strength ga
allowed in each repetition veloci in
muscle structural set: 20% (VL20) vs 40% (V ty loss in CMJ (9.5% s than VL40 and greater improv
young males wer and functional adaptations. Tw 40) on
L performing 40% vs 3.5%, P < 0.05), despit ements
e
e
or VL40 (n = 10 randomly assigned to a VL20 ty-two
en increased mean fewer repetitions. Although both VL20
fi
velocity-based R ) group. Subjects followed an = 12)
(n volume, VL40 tr ber CSA and whole quadriceps groups
ai
monitoring repe
T program using 8-week vastus lateralis ning elicited a greater hypertro muscle
tition velocity. the squat exercise while resulted in a
and intermedius phy of
assessments incl
ud Pre- and post-t reduction of m than VL20. Training
lateralis biopsies ed: magnetic resonance imaging, raining percentage in VL
40
yosin heavy ch
ai
and fiber type an for muscle cross-sectional area vastus conclusion, the pr , whereas it was preserved in V n IIX
alyses, one-repeti (CSA) ogressive accum L20. In
and tio as indic ulation
MOTIVATION
 MONITORING
LOGISTICS
Implementing VBT without hassles
LOGISTICS
Implementing VBT without hassles
THERE WILL BE PROBLEMS
BEST PRACTICES
Make it Dummy Proof
Minimize setup
Aim for invisible
Make the data actionable
THANKS
@mikeyoung