In this method a velocity is chosen. The athlete continues to add weight until the desired velocity is reached. They will execute all sets at that load.

For example, we will use a back squat at the selected speed range of .75m/s. This means that the athlete will perform a set of back squats and based on that set will either add or subtract weight to get as close to the .75m/s (MVT) as possible for that training session. 

The sets and reps in this method are fixed. The only thing that changes is the MVT.

This method of programming will look something like this…

8×3 @ .75m/s

This method can be used on a daily basis. This method is easy to track fatigue and progression of an athlete from session to session. 

This method is the most suitable to get the most out of a specific strength trait with a specific speed range. 

In this method the coach sets the weight, sets and MVT. The athlete then performs as many reps until they drop below the MVT. 

The reps per set will change from set to set. In theory the reps will be lower from set to set due to the onset of fatigue. 

In this method you will track the number of reps for each set performed…

 

5x ___reps___ @.75m/s with 135 pounds

 

The main reason for the use of this method is to address muscle endurance at a certain speed range. Tracking the number of reps from baseline to different training sessions can show progression of muscular endurance. 

This method will increase the overall volume of the training session but decrease the average power output. This is due to fatigue accumulating during the set. The later sets and reps will have less power output than the first sets and reps.

This method is ideally executed as a testing protocol to see muscular endurance. 

In this method the weight, reps, and MVT are set. The sets will depend on the athlete keeping the velocity above the MVT. Once the athletes velocity drops below the MVT the athletes training session is over. 

An example of this is written as follows…

__sets__ x3 @.75m/s with 135

Using this example if an athlete can do more sets it proves that athlete has a higher endurance level.

The main reason for utilizing this method is to determine endurance by sets vs previously mentioned methods that prove endurance by reps. 

 

This method uses the load that an athlete can produce their highest power output. 

For a refresh on finding the optimal load visit our unit “Benefits of VBT”.

In this method sets, reps, and load all stay the same. For tracking in this method we use power output.

The best way to do this is through the use of cluster sets. A cluster set is when an athlete does 2 reps and takes a short break. (Example: 10 seconds) and does this 3-4 times. The cluster set will allow for high power output through all reps. All of the reps and rest time between clusters can be chosen in accordance with the individual coaches selection. 

An example of cluster sets looks as follows…

3x 2-2-2-2 with 10 second rest

This is the ideal method to increase overall power output. 

In our next unit we will discuss tips for successful implementation of VBT.

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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  

• Jovanović, M., & Flanagan, E. P. (2014). Researched applications of velocity based strength training. J Aust Strength Cond, 22(2), 58-69.