VELOCITY-BASED TRAINING PROGRAMS

By James Burk, Head Strength & Conditioning Coach at Hardin-Simmons Univ.

VBT (Velocity-Based Training) is an excellent tool for all sports and athletes to optimize their training. Although VBT has been around for a long time, it has recently become more affordable for high schools to implement. Benefits of VBT include avoiding overtraining, by using optimal loads, providing instant feedback for each repetition, and creating a competitive environment among athletes. In my opinion, it compares to the emergence of Hudl. Hudl changed the game and how video was traded and watched. We will never go back to the old ways of meeting in a parking lot to trade VHS tapes. I envision VBT as being similar in how we optimize the training of our own athletes.

Several types of velocity-based tools and associated costs and ease of use. Camera-based systems such as Perch and Elite Form are the most expensive and are usually found in college settings. Linear Position transducers use a tether that attaches to the bar commonly associated with Tendo units and Gym Aware. Accelerometerbased technologies utilize a Bluetooth device that attaches to the bar or the body, such as Output and Enode. An Accelerometer device can range from $300-$500 per device. Other costs associated with going to a VBT system would include tablets at the rack with a magnetic tablet mount. Each of the above-mentioned methods and company includes a software subscription that allows for recording and tracking of athletes’ weights used as well as speeds achieved and for coaches to write the workouts that will be displayed at each rack and tablet.

VBT does not mean just training fast. It is training based on a prescribed or desired speed versus a traditional percentage. When looking at a prescribed percentage, it does not factor in an athlete’s readiness for that day and that session. An athlete’s strength level can vary up to 18% daily. This can result from life stressors, lack of sleep, not eating breakfast… A set that is prescribed at 80% may feel like 62% to the athlete who is primed and ready, yet it may feel like 98% to the tired player. However, an average velocity of 0.5m/s is objective and can be performed by an athlete with an optimal load, not a pre-determined load.

When lifting in season using VBT and its auto-regulatory aspects, it becomes even more beneficial. A player who receives few repetitions in practice versus a player who rarely comes out of the game, or competition, will be in a different readiness state when lifting. Therefore this method of training becomes even more beneficial when the lift takes place post-practice.

What does this look like, and how does this apply to obtaining different strength goals? If the objective is to improve absolute strength then the average velocity would be .3-.5 m/s. The squat and bench will have different speeds since the distance the bar travels is further in the squat than the bench. When the objective is strength-speed (aka dynamic effort), the speeds will be between .751.0 m/s. In the past, coaching cues might include: “move the bar faster”, should hear a noise at the top because the bar is moving so fast, or you should get 3 reps in the same amount of time it would take you to get a single max effort repetition. These are still not bad coaching cues if you do not have VBT devices.

With VBT, objective feedback is given after each repetition. Therefore guessing becomes obsolete. Think of it as having a coach at every rack. When using VBT for Olympic Lifts, a peak velocity will be used. Height does factor into speeds; players with longer limbs will typically have higher speeds due to the fact that the bar is traveling further.

Moving the bar with specific speeds versus traditional percentage-based training can also have additional benefits that carry over to the field of play. Baynard et.al (2021) found that VBT training showed greater improvements in countermovement jumps, sprint speed, and change of direction.

Beyond the beneficial scientific aspects of the training, there are additional benefits beyond sets and reps. Accountability of players completing all prescribed sets and repetitions with appropriate weights and speeds is tracked when athletes correctly enter their name and the weight being used. After the workout, all data can be observed and easily exported to a spreadsheet. Some systems also can display the distance the bar moves which is quite helpful when coaching depth in squat movements. One of the most powerful benefits of VBT that I underestimated before seeing it in action is the competitive environment it creates. Weakley et. al (2019) state the following in regard to the benefits VBT has in this area, instantaneous objective feedback should be used when completing resistance training to increase motivation and competitiveness and improve performance.

In conclusion, its important to note a few helpful hints in order to avoid common mistakes I have made. First, give constant reminders for athletes to enter their name, and weight used, and, based on the system, hit complete at the end of each set. Next, place the tablet where the athletes can see it in order to get feedback following each repetition. Place the sensor on the bar where there is no possibility of crushing it when putting the bar back in the J hooks. Finally, make sure you have all technology charged and updated as needed.

Athletes have gotten more powerful and stronger for a long time without the use of VBT and will continue to for years to come. However, it is definitely worth researching and considering its use with athletes. If you have questions or would like to discuss this in more detail feel free to contact me at james.burk@hsutx.edu. For examples of how we use VBT in our training and for additional resources, scan the QR code below.

References:

Banyard, H. G., Tufano, J. J., Weakley, J. J. S., Wu, S., Jukic, I., & Nosaka, K. (2021). Superior Changes in Jump, Sprint, and Changeof-Direction Performance but Not Maximal Strength Following 6 Weeks of Velocity-Based Training Compared With 1-RepetitionMaximum Percentage-Based Training. International Journal of Sports Physiology & Performance, 16(2), 232–242

Weakley, J. J. S., Wilson, K. M., Till, K., Read, D. B., Darrall-Jones, J., Roe, G. A. B., Phibbs, P. J., & Jones, B. (2019). Visual feedback attenuates mean concentric barbell velocity loss and improves motivation, competitiveness, and perceived workload in male adolescent athletes. Journal of Strength and Conditioning Research, 33(9), 2420–2425. https://doi.org/10.1519/ jsc.0000000000002133

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