Unit 5 – Speed Ranges |

Unit 5 – Speed Ranges

VBT: Speed Ranges

In this section we will be going over speed ranges and how they enhance different strength traits. Strength traits are “the different ways our body completes a movement.”

Strength traits can either be more force dependent or velocity dependent. This means some movements require more total force to complete vs other movements that require a higher output of velocity.

An example of each of these is as follows:

Force Dependent- if we asked an athlete to execute their 1RM weight for a deadlift they would strain and require more overall force over a longer period of time to complete the movement.

Velocity Dependent- if we asked an athlete to execute a vertical jump to their max they would strain and require a higher peak force output in a shorter period of time to complete the movement.

As stated in our last unit we utilize speed as the calculation of Velocity.

Velocity is calculated by taking distance an object travels and dividing it by time.

Equation:

Velocity (m/s)= distance(meters)/time(second)

As seen in our example above in both scenarios the athlete seeks max force output. Knowing velocity of the movement is dependent on time we can classify overall force produced over a longer period of time as Force Dependent and peak force produced over a shorter period of time Velocity Dependent.

In VBT we classify ranges of movement speed as “Speed Ranges”. Through strength and conditioning we have determined in accordance with research that each speed range enhances different strength traits.

Speed ranges are as follows:

As shown in the above graph we define specific speed ranges by the speed at which is measured during the exercise and the percent of 1RM.

Breaking these categories down we can determine what strength trait we should specifically target during programming.

Trait 1 - Absolute strength

Trait 1- Absolute strength

This speed range is less than .5m/s. This speed range corresponds to 85-100% of an athlete’s 1RM.

In this speed range the intensity is high and volume is low. This range falls more towards being force dependent.

This range will help the athlete produce the most amount of force at lowest velocity.

Depending on the movement the velocity cut off is different.

Velocity cut off is the velocity at which an athlete will “not make” or will fail the lift.

Here are some common cut offs for various lifts.

Back Squat .29m/s

Bench .15m/s

Deadlift .12m/s

These cutoffs will be different from athlete to athlete.

Trait 2- Accelerative strength .5-.75m/s

In the book “Developing Explosive Athletes: Use of Velocity Based Training in Training Athletes”, Dr. Bryan Mann states this speed range is called accelerative because the athlete has to “accelerate through the load”.

This range corresponds to 65-85% of an athletes 1RM.

Like absolute strength this range is still closer to being force dependent.

This range allows for force development with higher volumes of training compared to absolute strength.

When building a strength base for an athlete we believe that this is the ideal range to start with due to its focus on force development.

This range builds a strength base without having the athlete go to failure.

Trait 3- Strength Speed .75-1m/s

This range has the highest rate of force development (RFD), compared to all other speed ranges.

Increase in rate of force development is typically the most sought after outcome of a training cycle.This range corresponds to 45-65% of 1RM.

This speed range sits between force and velocity dependent speed ranges. Training this range will likely increase both force and velocity development but does not necessarily optimize either force or velocity development.

This range will be executed most often compared to others when an athlete demonstrates adequate force and velocity at both ends of the spectrum.

Adding accommodating resistance will be needed to this speed range and all of the quicker speed ranges following. This is due to the body decelerating closer to the end of the movement. The resistance provides support so that the body does not jump off the ground.

Adding bands or chains will help the athlete accelerate longer through the lift due to the lighter loads.

Trait 4- Speed Strength 1-1.3m/s

This range has the second highest rate of force development.

This range corresponds to 45-20% of 1RM.

Training this speed range will elicit a higher velocity development over force development.

Due to the high velocity this speed range is one of the second closest to speed experienced in on field performance.

Trait 5- Starting Strength 1.3m/s<

This range is the fastest and it is the closest to the actual sports movement.

This range is 20% or less of 1RM.

This range is in-between having low load (not leaving the ground) and jumping performance (leaving the ground).

This will induce a higher rate of velocity development.

Progressing Speed ranges Via Exercises

Next we will provide an example of progression through all speed ranges and explain why it is important to progress through all speed ranges in your training.

To produce a lot of force in a short amount of time, first an athlete has to produce a lot of force over a long period of time.

This idea means that training at lower velocity will compound over time to help force output in higher velocities.

A simple progression to explain this concept with VBT is as follows:

Absolute strength (Most force over longest time) = Max Squat

Accelective strength = Squat

Strength Speed (Highest RFD) = Squat w/ bands

Speed strength (Second Highest RFD) = DB Squat Jumps

Starting Strength (Force in the Shortest amount of time) = Vertical Jump

Assisted Movements (Highest Velocity) = Assisted Vertical Jumps

A more detailed progression of VBT and other exercises will be covered in a future module in which we will discuss the depth of programming. Next up in this module we will take this concept and discuss the “Methods of VBT”.

Powered By: Speed4Lifts

Powered By:

We want to take a moment and thank Speed4Lifts for their sponsorship of this unit. Speed4Lifts has been an industry leader in VBT. Throughout this section we will highlight this technology to aid in the education of Velocity Based Training.

References

References

Suchomel, T. J., Comfort, P., & Lake, J. P. (2017). Enhancing the force-velocity profile of athletes using weightlifting derivatives. Strength & Conditioning Journal, 39(1), 10-20.
Jiménez-Reyes, P., Samozino, P., Brughelli, M., & Morin, J. B. (2017). Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping. Frontiers in physiology, 7, 677.