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Are you down with VBT

Velocity-based training (VBT) is a training methodology that uses velocity as a primary performance measure for strength training exercises. Instead of prescribing loads based on a percentage of one-rep max, VBT focuses on velocity and the corresponding resistance, which allows for more individualized and precise training prescriptions. VBT has become increasingly popular in recent years as technology has advanced and measuring devices have become more affordable.


Measuring devices used for VBT typically include linear position transducers, accelerometers, or velocity-based strength training devices. These devices measure the velocity of the barbell or other resistance during the lift, allowing coaches and athletes to analyze the velocity data and adjust the training prescription accordingly. The most commonly used VBT devices include GymAware, Tendo, Push, and Myotest, among others.


The data output from VBT devices typically includes metrics such as peak velocity, average velocity, and velocity loss. Peak velocity is the highest velocity achieved during the lift, while average velocity is the average velocity over the entire lift. Velocity loss is the decrease in velocity from the beginning of the lift to the end of the lift, and it is often used as an indicator of fatigue.


To use the data from measuring devices to influence training needs, coaches and athletes can use velocity-based profiles. Velocity-based profiles are individualized profiles that outline the ideal velocity range for each exercise, and they are based on an athlete's unique strength characteristics. By using velocity-based profiles, coaches can prescribe loads that are appropriate for the athlete's individual capabilities, resulting in more efficient and effective training.


Research has shown that VBT can be an effective tool for improving strength and power. A study published in the Journal of Strength and Conditioning Research found that VBT was more effective than traditional percentage-based training for improving squat jump height and maximal power output in collegiate athletes (1). Another study published in the Journal of Sports Science and Medicine found that VBT resulted in greater improvements in bench press strength compared to traditional training methods (2).



Measuring devices such as linear position transducers, accelerometers, and velocity-based strength training devices are used to measure velocity during the lift, and the data output can be used to adjust training prescriptions and create individualized velocity-based profiles. VBT has been shown to be an effective tool for improving strength and power, making it a valuable tool for data-driven training.


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References:

  1. Banyard HG, Nosaka K, Haff GG. Reliability and validity of the load-velocity relationship to predict the 1RM back squat. J Strength Cond Res. 2017;31(7):1897-1904. doi:10.1519/JSC.0000000000001591

  2. Gonzalez-Badillo JJ, Rodriguez-Rosell D, Sanchez-Medina L, Gorostiaga EM, Pareja-Blanco F. Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. Eur J Sport Sci. 2014;14(8):772-781. doi:10.1080/17461391.2014.905987

  3. Pareja-Blanco F, Rodríguez-Rosell D, Sánchez-Medina L, et al. Effects of velocity-based resistance training on young soccer players of different ages. J Strength Cond Res. 2017;31(3):660-671. doi:10.

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