The document outlines the principles and benefits of velocity based training (VBT) compared to traditional methods in resistance training, emphasizing the importance of manipulating intensity and volume for improved performance. It discusses a study on the effects of real-time feedback on squat jump performance among professional rugby players, finding that feedback improved outcomes in specific tests. Additionally, the document details the impact of different repetition velocity losses on muscle adaptations, highlighting the effectiveness of VBT for both performance enhancement and training efficiency.

1. VELOCITY BASED TRAINING
Mike Young, PhD @mikeyoung

2. The Outline

3. The Outline
Training Theory Primer

4. The Outline
Training Theory Primer
Intensity in the Weight Room

5. The Outline
Training Theory Primer
Benefits of Traditional Methods
Intensity in the Weight Room

6. The Outline
Training Theory Primer
Benefits of Traditional Methods
Intensity in the Weight Room
Drawbacks of Traditional Methods

7. The Outline
Training Theory Primer
Benefits of Traditional Methods
Velocity Based Training
Intensity in the Weight Room
Drawbacks of Traditional Methods

8. The Outline
Training Theory Primer
Benefits of Traditional Methods
Velocity Based Training
Intensity in the Weight Room
Drawbacks of Traditional Methods
Applications

9. The Outline
Training Theory Primer
Benefits of Traditional Methods
Velocity Based Training
Intensity in the Weight Room
Drawbacks of Traditional Methods
Applications
Logistics

10. TRAINING THEORY PRIMER
➤ Volume and intensity are most critical elements of training
➤ Manipulation of volume and intensity is the key to developing a successful
training plan
➤ Volume is relatively simple
➤ Intensity can be more complex and harder to track

11. INTENSITY IN THE WEIGHT ROOM
➤ Primarily load based
➤ 1RM for major lifts
➤ Percentage based methods
➤ RPE?

12. BENEFITS OF TRADITIONAL METHODOLOGY
➤ Easy to track
➤ Logistically simple
➤ No additional equipment
➤ Load as a correlate for
intensity works great at near-
maximal loads
➤ Excellent for developing
maximal strength

13. DRAWBACKS OF TRADITIONAL METHODOLOGY
➤ Load on the bar is being used
as a correlate for force output
➤ Load may not be the best
indicator of force output
➤ No way to accurately assess
movement velocity or power
output

14. Maximum strength is
important but power is
what wins games

15. THE SOLUTION:
VELOCITY
BASED
TRAINING

16. VBT is not new but for the first time there are multiple options, many of which are
available at relatively low cost.

17. VALID

18. VALID

19. BENEFITS OF VBT
➤ Two completely new
metrics of intensity
➤ Power (peak & average)
➤ Velocity (peak &
average)

20. APPLICATIONS
➤ Reps & Rest
➤ Workout Tracking
➤ Feedback
➤ Testing
➤ Auto-Regulation
➤ Threshold Training
➤ Cutoff Training
➤ Motivation
➤ Monitoring

21. REP
COUNTING

22. REST TRACKING

23. REST TRACKING
WORKOUT TRACKING

24. FEEDBACK

25. EFFECT OF INSTANTANEOUS PERFORMANCE FEEDBACK DURING 6 WEEKS OF VELOCITY-BASED RESISTANCE TRAINING ON SPORT-
SPECIFIC PERFORMANCE TESTS
➤ The purpose of this study was to investigate the effect of instantaneous performance feedback (peak velocity)
provided after each repetition of squat jump exercises over a 6-week training block on sport-specific
performance tests. Thirteen professional rugby players were randomly assigned to 1 of 2 groups, feedback (n
= 7) and non-feedback (n = 6). Both groups completed a 6-week training program (3 sessions per week)
comprising exercises typical of their normal preseason conditioning program. Squat jumps were performed in
2 of the 3 sessions each week during which both groups performed 3 sets of 3 concentric squat jumps using a
barbell with an absolute load of 40 kg. Participants in group 1 were given real-time
feedback on peak velocity of the squat jump at the completion of each
repetition using a linear position transducer and customized software,
whereas those in group 2 did not receive any feedback. Pre and posttesting
consisted of vertical jump, horizontal jump, and 10-/20-/30-m timed sprints. The relative magnitude (effect
size) of the training effects for all performance tests was found to be small (0.18-0.28), except for the 30-m
sprint performance, which was moderate (0.46). The probabilities that the use of
feedback during squat jump training for 6 weeks was beneficial to
increasing performance of sport-specific tests was 45% for vertical jump,
65% for 10-m sprints, 49% for 20-m sprints, 83% for horizontal jump,
and 99% for 30-m sprints. In addition to improvements in the performance of sport-specific
tests, suggesting the potential for greater adaptation and larger training effects, the provision of feedback may
also be used in applications around performance targets and thresholds during training.

26. FEEDBACK

27. TESTING
➤ 1RMs
➤ Jumping
➤ RSI
➤ Peak Power Output

28. PREDICTIVE TESTING
➤ Predict 1RMs with sub maximal loads
➤ Validated results
➤ Benefits: ^Frequency, ^Safety, Seamless

29. AUTO-
REGULATION

30. AUTO-
REGULATION

31. AUTO-
REGULATION
➤ Predictive Test

32. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%

33. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%

34. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%

35. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%

36. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
➤ 3 reps @ 80%

37. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
➤ 3 reps @ 80%
➤ Working sets at Daily Max

38. AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
➤ 3 reps @ 80%
➤ Working sets at Daily Max
➤ 5 x 2 @ 90% of DM

39. THRESHOLD TRAINING

40. THRESHOLD
TRAINING

41. CUTOFF TRAINING
Effects of velocity loss during resistance training on athletic
performance, strength gains and muscle adaptationsF. Pareja-Blanco1
, D. Rodrıguez-Rosell1
, L. Sanchez-Medina2
, J. Sanchis-Moysi3,4
, C. Dorado3,4
, R. Mora-Custodio1
,
J. M. Ya~nez-Garcıa1
, D. Morales-Alamo3,4
, I. Perez-Suarez3,4
, J. A. L. Calbet3,4
, J. J. Gonzalez-Badillo1
1
Physical Performance Sports Research Center, Pablo de Olavide University, Seville, Spain, 2
Studies, Research Sports
Medicine Center, Government of Navarre, Pamplona, Spain, 3
Department of Physical Education, Las Palmas de Gran Canaria
University, Las Palmas de Gran Canaria, Spain, 4
Research Institute of Biomedical and Health Sciences (IUIBS), Las Palmas de
Gran Canaria University, Las Palmas de Gran Canaria, Spain
Corresponding author: Fernando Pareja-Blanco, Centro de Investigacion en Rendimiento Fısico y Deportivo, Universidad Pablo de
Olavide, Ctra. de Utrera km 1, 41013 Seville, Spain. Tel.: +34 653121522; Fax: +34 954 348 659; E-mail: fparbla@gmail.com
Accepted for publication 23 February 2016
We compared the effects of two resistance training (RT)
programs only differing in the repetition velocity loss
allowed in each set: 20% (VL20) vs 40% (VL40) on
muscle structural and functional adaptations. Twenty-two
young males were randomly assigned to a VL20 (n = 12)
or VL40 (n = 10) group. Subjects followed an 8-week
velocity-based RT program using the squat exercise while
monitoring repetition velocity. Pre- and post-training
assessments included: magnetic resonance imaging, vastus
lateralis biopsies for muscle cross-sectional area (CSA)
and fiber type analyses, one-repetitioand
squat strength gains than VL40 and greater improvements
in CMJ (9.5% vs 3.5%, P 0.05), despite VL20
performing 40% fewer repetitions. Although both groups
increased mean fiber CSA and whole quadriceps muscle
volume, VL40 training elicited a greater hypertrophy of
vastus lateralis and intermedius than VL20. Training
resulted in a reduction of myosin heavy chain IIX
percentage in VL40, whereas it was preserved in VL20. In
conclusion, the progressive accumulationas indic
Scand J Med Sci Sports 2016: : –doi: 10.1111/sms.12678
ª 2016 John Wiley Sons A/S.
Published by John Wiley Sons Ltd

42. MOTIVATION

43. LOGISTICS
Implementing VBT without hassles
MONITORING

44. LOGISTICS
Implementing VBT without hassles

45. THERE WILL BE PROBLEMS

46. BEST PRACTICES
➤ Make it “Dummy Proof”
➤ Minimize setup
➤ Aim for “invisible”
➤ Make the data actionable

47. THANKS
@mikeyoung