How to Use Velocity Based Training

Edited by: Danielle Abel

Velocity-Based Training (VBT) is a method of measuring and guiding strength training by tracking the speed (velocity) at which you lift a weight. Unlike traditional methods that rely heavily on estimating one-rep maxes (1RM) or sticking to rigid weight percentages, VBT gives real-time feedback. This makes workouts more adaptable to your daily condition, helping you train smarter, not harder.

VBT is a Tool, Not a Method

Think of VBT like a GPS for your workouts. It’s not a new style of training, but a tool you can integrate into your existing program. Whether you’re a coach overseeing a large group or an athlete chasing personal bests, VBT helps you measure progress and adjust workouts on the fly. It’s all about knowing how fast you’re moving weights and using that data to guide your training decisions.

With VBT, you can modify intensity on a day-to-day basis. If you’re feeling strong, you might push harder. If you’re fatigued, you can reduce the load while still focusing on speed and technique. This flexibility helps athletes maintain progress without risking injury. For coaches, it’s a powerful tool to ensure every athlete is training at the right intensity for their current condition.

• Adapts to daily performance fluctuations
• Helps avoid overtraining or undertraining
• Works with any training style—powerlifting, sports performance, or general fitness
• Provides objective data to track progress and make informed adjustments

Forget 1RM Obsession

Traditionally, 1RM (the maximum weight you can lift for one rep) has been the gold standard for setting training intensity. But testing 1RM frequently can be risky and time-consuming. VBT shifts the focus to the speed at which you lift a given weight. If you can move a weight faster, it means you’re stronger—no need for max-out days.

VBT allows you to measure strength gains without risking burnout or injury. For instance, instead of spending an entire session testing your 1RM, you can gauge performance by monitoring how fast you’re moving submaximal loads. This approach is safer and ensures your training sessions remain productive.

VBT simplifies strength tracking. Instead of aiming for the heaviest lift, you monitor how fast you’re moving a load. For example, if you’re squatting 200 lbs today at a faster velocity than last month, you’ve improved!

• Reduces stress on joints and nervous system from frequent max testing
• Saves time by focusing on performance trends instead of single data points
• Encourages consistent effort and better technique

Real-Time Feedback Improves Effort

One of the coolest things about VBT is its ability to give instant feedback. Imagine doing a set of squats and seeing your velocity for each rep. If your speed drops significantly, it’s a sign to stop the set or adjust the weight. This keeps your training efficient and effective.

Real-time feedback also keeps athletes engaged and motivated. Seeing immediate results fosters a sense of accomplishment and encourages athletes to push themselves safely. For coaches, it’s an invaluable tool for managing group sessions, as they can set velocity targets that align with individual goals.

• Motivates athletes to give maximum effort
• Helps coaches manage large groups by setting velocity targets
• Reduces wasted time and effort in the gym
• Encourages better movement quality and consistency

Real-time data can also reveal patterns over time. For example, if an athlete consistently struggles to maintain velocity during later sets, it might indicate a need for better recovery or nutrition strategies. Coaches can use this information to tailor training programs more effectively.

RFD: Rate of Force Development

Rate of Force Development (RFD) is a fancy term for how quickly you can apply force. In sports, speed matters as much as strength—whether you’re sprinting, jumping, or throwing. VBT focuses on improving RFD by tracking how fast you can lift loads, making it perfect for athletes who need explosive power.

Improving RFD is crucial for athletes in sports like basketball, football, and track and field, where explosive movements determine success. VBT provides precise measurements to ensure training targets the right intensity and speed zones for developing power.

• Tracks improvements in speed and force
• Highlights specific areas of weakness on the force-velocity curve
• Adapts to sport-specific needs, like jumping higher or sprinting faster
• Optimizes training for both power and endurance

By focusing on RFD, athletes can also reduce the risk of injury. Faster, more explosive movements often result in better joint stability and control. This makes VBT an essential tool for long-term athletic development.

Practical Application for Coaches and Athletes

VBT works for everyone—from solo lifters to teams. Coaches can use VBT to tailor workouts for individual athletes, even in group settings. It’s particularly useful when time is tight, as it eliminates guesswork.

For athletes, VBT offers a sense of ownership over their training. By understanding how velocity impacts their performance, they can make informed decisions about when to push harder or pull back. It’s an empowering way to train smarter.

• Use a velocity-tracking device or app to measure lift speed
• Set specific velocity goals for different lifts
• Adjust weights or reps based on real-time feedback
• Experiment with different speed zones to target specific adaptations

Practical Examples:

• For hypertrophy, aim for moderate velocity to maximize muscle tension
• For power, focus on high-velocity movements with moderate loads
• For strength, use heavier loads with moderate velocity to build maximal force

In Summary

VBT is like having a personal coach in your pocket, guiding every rep. It’s not here to replace traditional training methods but to enhance them. By focusing on speed and efficiency, VBT helps you unlock new levels of performance without the burnout.

Ready to give it a shot? Start tracking your lift velocity today, by grabbing a Vitruve encoder, and watch your strength and speed soar!

(The Movement System is an authorized affiliate of Vitruve Fit).