Velocity Based Training

Velocity-Based Training (VBT) is a method of strength training that utilizes barbell or body movement speed (velocity) to guide training intensity and volume. Rather than relying solely on percentages of one-rep max (1RM) or rate of perceived exertion (RPE), VBT incorporates real-time feedback using devices like tendo units or accelerometers to measure how quickly a load is lifted. This allows athletes and coaches to adjust training loads dynamically based on daily readiness and performance fluctuations.

VBT offers several key benefits. It enables autoregulation, adjusting training intensity based on how an athlete is performing that day. For example, if an athlete is moving a given load slower than usual, they may be fatigued or under-recovered, and the coach can reduce intensity accordingly. Conversely, faster movement may indicate readiness for heavier loads or more volume. This adaptability can improve training quality, reduce injury risk, and enhance
recovery.

Another advantage of VBT is the ability to target specific adaptations. Different velocity zones correspond to various training goals: higher velocities (e.g., >1.0 m/s) for speed and power development, moderate velocities (e.g., 0.5–0.75 m/s) for hypertrophy, and lower velocities (<0.5 m/s) for maximal strength. This precision helps optimize training stimulus and track progress more accurately than traditional methods alone. Velocity-based training is a data-driven, individualized approach to resistance training. By incorporating movement speed into programming, VBT enhances training specificity, monitors fatigue, and supports performance optimization, making it a valuable tool for both elite athletes and recreational lifters.

Coach Jared

The Rack Athletic Performance Center