What are the benefits of VBT?Updated 2 months ago

Velocity Based Training (VBT) has many core benefits:

Track Progress

Track progress through bar velocity. It can be difficult to see real progress with typical sets and reps without max intent. 

Compare your bar speeds from week to week to see small improvements each training session. This also creates more opportunities to see improvement, motivating athletes for every rep, set, and training session.

Increase Intensity

Increase intensity by giving an athlete instant feedback on performance. When each bar speed is measured, an athlete instantly wants to achieve higher velocities, and hit new PRs. 

Tip: For athletes working in pairs, use the resting athlete to call out each velocity, motivating the lifting athlete.

Monitor Fatigue

Monitor fatigue by comparing data real-time to your performance in the past. Your bar velocity day to day will change due to your recovery. 

Notice your bar speeds at a certain weight are significantly lower than usual? It may be good to reduce intensity. 

Notice your bar speeds are higher than usual? This is a good day to push your limits.

Tailor Training

Tailor training by moving at a bar speed that matches the goal. The speed of your training has a large effect on the adaptation. 

Want to improve absolute strength? Work at lower velocities. Want to improve explosive power? Work at moderately high velocities.

Reduce Risk of Injury

Reduce risk of injury by using data to make informed training decisions. Let VBT tell you at 50% of 1RM that you are more fatigued than usual, as opposed to at 95% of 1RM. 

Prevent "ego lifting" and see your athletes care less about the weight on the bar, and more about how fast the bar is moving.