DON’T GUESS ON YOUR WEIGHTS

SUMMIT FIELD NOTES | 3.12.23

As a strength coach, I am always looking for ways to monitor / optimize my athletes’ training programs. One method that is gaining popularity is Velocity Based Training (VBT). VBT is a training method that uses real-time speed feedback to optimize training loads and improve performance.

Benefits of Velocity Based Training for Athletes

1. More Accurate Loading

• By measuring the velocity of a weight being lifted, athletes can determine the appropriate load for their specific needs. This can help prevent overloading or underloading, which can lead to injury or ineffective training.

2. Improved Power Output

• By using real-time feedback to optimize loads, athletes can achieve greater power output than with traditional training methods. This can lead to improvements in jumping, sprinting, and other explosive movements.

3. Reduced Risk of Overtraining

• By using real-time feedback to optimize loads, athletes can ensure that they are not overtraining and can avoid the negative effects of overtraining, such as decreased performance, injury, and burnout.

4. More Efficient Training

• VBT allows for more efficient training by optimizing loads and preventing overtraining. This can help athletes achieve their goals more efficiently and with less time spent training.

How to Incorporate Velocity Based Training into Your Training Program

1. Determine Your Velocity Profile

• The first step in incorporating VBT into your training program is to determine your velocity profile. This involves measuring the velocity of your lifts and determining your individual velocity characteristics. This information will help you optimize your training loads and ensure that you are training at the appropriate intensity.

2. Select the Appropriate Load and Velocity

• Once you have determined your velocity profile, you can use this information to select the appropriate load and velocity for your lifts. This will ensure that you are training at the appropriate intensity and will help prevent overloading or underloading.

3. Set Up the Equipment

• To use VBT, you will need the appropriate equipment. This may include linear position transducers, accelerometers, or radar devices. Make sure that you have the appropriate equipment and that you know how to use it effectively.

4. Monitor Progress

• As with any training program, it is important to monitor progress. By tracking your progress with VBT, you can determine whether you are achieving your goals and make any necessary adjustments to your training program.

Velocity Based Training is a promising training method that can help athletes achieve their goals more efficiently. By using real-time feedback to optimize loads, athletes can achieve greater power output, reduce the risk of overtraining, and achieve their goals more efficiently. I highly recommend incorporating VBT into your training program. By using VBT, you can ensure that you are training at the appropriate intensity and achieving your goals more efficiently.