Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps.

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Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd

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We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint.

To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting.

🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio

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Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd

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Are you phoning in your warm-ups? Beyond the more obvious objectives of a warm-up, you can also use them to “screen” your athletes.

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Top 5 Reasons to use VBT with your athletes: Reason #5: Many athletes coast through submax loads. They may move the bar but they don’t move it fast. They don’t move it with intent. VBT allows athletes to chase speed by giving immediate feedback. If your athletes see a velocity number every rep, effort stops being a suggestion and becomes a target. For the full series in more detail, follow @mikeyoungphd

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