> [!abstract] [[EMC.WEB]] > MORE INFO: #PROGAM #PERIODIZATION #VELOCITY-BASED-TRAINING # Introduction to [[VELOCITY-BASED-TRAINING]] Velocity Based Training (VBT) is a contemporary method of strength and power training that employs technology to measure the velocity of a load lifted during exercise, allowing for real-time adjustments in an athlete's training plan based on their readiness and fatigue levels. # **Historical Description** The roots of VBT trace back to the Soviet/Eastern Bloc era, where the initial research and implementation were pioneered. It started gaining traction in the 1980s, becoming more widespread during the 1990s, with a significant part of its evolution attributed to the methodologies created by coaches like Bondarchuk and Prilepin during that earlier era. # **Core Elements of VBT** 1. **Intent to Move**: Aim to apply maximal intent in your movements, attempting to lift weights as explosively as possible​. 2. **Training Zones**: Regulate the training intensity by monitoring the bar velocity and adjusting the weight accordingly. 3. **Technological Measurement**: Employing devices like linear position transducers, laser optic devices, and wearable accelerometers to measure movement velocity​. 4. **Training for Maximum Power Output**: Focusing on achieving power personal records by adjusting loads based on target velocities​. # **Examples of VBT Application** 1. **Compound Strength and Power Movements**: Utilizing VBT in exercises like squats, deadlifts, bench press, and Olympic lifting variations to enhance performance​.​ 2. **Team Sports Training**: Applying VBT during resistance training sessions to improve performance, manage fatigue, and prevent injuries in team sports contexts​.​ 3. **Elite Athlete Training**: Incorporating VBT to induce neuromuscular adaptations, reduce neuromuscular fatigue, and elicit positive changes in body composition and performance parameters among elite athletes​. 4. **Velocity Loss Training**: Implementing velocity loss thresholds (e.g., 10-20%) to help induce neuromuscular adaptations and reduce fatigue. 5. **Plyometric Training**: Combining VBT with plyometric training to elicit adaptations in body composition and performance parameters. # Maximum Velocity Threshold Minimum Velocity Threshold (MVT) is a critical concept in Velocity Based Training (VBT). It refers to the slowest speed at which an you can move a load before technical breakdown or failure occurs. MVT is specific to each lift and individual, indicating when a rep's quality is compromised. For example, if your MVT for squats is identified at 0.5 m/s, you should not perform reps slower than this speed to maintain power output and technique. In deadlifts, if the MVT is 0.4 m/s, you would use this velocity as a cue to potentially stop the set to prevent form deterioration and excessive fatigue. # How to setup baseline velocity. To set this up, you should perform a lift at various intensities to find the slowest velocity at which they can lift a weight before failure (MVT). For exercises like squats and deadlifts, this is often below 0.5 meters per second. The MVT will serve as a cap, with specific velocities corresponding to different training outcomes, such as strength, hypertrophy, or power. 1. **Power**: 0.75 - 1.0 m/s 2. **Endurance**: 0.5 - 0.75 m/s 3. **Hypertrophy**: 0.5 - 0.75 m/s 4. **Strength**: 0.3 - 0.5 m/s 5. **Maximal Strength**: 0.1 - 0.3 m/s 6. **De-load**: >1.0 m/s These values are general and should be tailored to your individual leverages and technique. For accurate programming, MVT should be determined for specific lifts. # Protocols ## [[SET.STRAIGHT]] When applying (VBT) to straight sets, the aim is to adjust the load so that each rep of a set is performed within a predefined velocity range suitable for the training goal. For strength, this would typically be 0.3 to 0.5 m/s. If bar speed falls below this range, indicating fatigue, you would reduce the load for subsequent sets to remain within this velocity window. Conversely, if the velocity is consistently above the upper threshold, you would increase the load. This method of manipulating load ensures training remains effective and specific to the training objective. ## [[SET.MAX-REPS]] In a max out set you would perform repetitions with a load until the velocity of the lift slows to your Minimum Velocity Threshold (MVT), which is the slowest velocity at which you can still perform the lift with proper form. The MVT serves as an indicator of when to terminate the set. As the you approaches this velocity, it suggests that you are nearing your maximal effort and fatigue. By using VBT, you can accurately determine the point of technical failure without the risks associated with traditional max out sets, where you often would continue beyond technical failure. ## [[SET.CLUSTER]] Applying (VBT) to cluster sets involves breaking down a set into smaller clusters with short intra-set rests to maintain higher velocities and quality of each lift. By monitoring the velocity of each rep, you can insure that you are lifting within the optimal range for your specific training objective. If the velocity of a rep drops below the target threshold, indicating fatigue or decreased force production, you stop and take a brief rest. This strategy allows load or rep manipulation between clusters; if the bar speed is too slow, the load or reps can be reduced, and if the speed is consistently higher than the target, the load or reps can be increased, ensuring the maintenance of the desired intensity and the effectiveness of the training stimulus. *** # Final Thoughts One con of this type of training is the additional setup with recording the lifts with a external source, some of witch are quite expensive, however in personal training such a tool can be quite beneficial for main lifts to track quality of the weights lifted by clients. 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[[231105]] [[20231105201153.WEB.VELOCITY-BASED-TRAINING.V1]] *** >[!question] [[VELOCITY-BASED-TRAINING]] #SYSTEM/LOG >````dataview list from [[VELOCITY-BASED-TRAINING]] and #SYSTEM/LOG SORT file.name ASC *** ### #SYSTEM/REVIEW/55 - [ ] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [priority:: lowest] [repeat:: every 99 days when done] [due:: 2025-01-13] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [priority:: lowest] [repeat:: every 99 days when done] [due:: 2024-08-25] [completion:: 2024-10-06] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [repeat:: every 77 days] [due:: 2024-06-09] [completion:: 2024-10-06] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [repeat:: every 55 days] [due:: 2024-04-15] [completion:: 2024-08-19] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [repeat:: every 55 days] [due:: 2024-02-20] [completion:: 2024-02-22] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [repeat:: every 55 days] [due:: 2023-12-27] [completion:: 2023-12-13] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [repeat:: every 11 days] [due:: 2023-11-16] [completion:: 2023-11-17] - [x] #TB/REVIEW [[VELOCITY-BASED-TRAINING]] [repeat:: every 11 days] [due:: 2023-11-05] [completion:: 2023-11-06] ***