Velocity-Based Training
A training method that uses bar speed to autoregulate load selection and monitor fatigue in real time.
Updated
Velocity-based training (VBT) uses devices like linear position transducers or accelerometers to measure how fast a barbell moves during each rep. Specific velocity zones correspond to different training qualities: above 1.0 m/s for power, 0.75-1.0 m/s for strength-speed, 0.5-0.75 m/s for strength, and below 0.5 m/s for maximal strength. When velocity drops below a threshold (e.g., 20% slower than the first rep), the set is terminated to manage fatigue. VBT provides objective autoregulation, removing guesswork from daily load selection.
Examples
- Targeting 0.5-0.7 m/s for strength development
- Stopping sets at 20% velocity loss
- Using a GymAware or PUSH device for measurement
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Standing Two-Arm Overhead Throw
Plyometrics · Medicine Ball
Star Jump
Plyometrics · Bodyweight
Step-up with Knee Raise
Strength · Bodyweight
Stiff-Legged Barbell Deadlift
Strength · Barbell
Stiff-Legged Dumbbell Deadlift
Strength · Dumbbell
Stiff Leg Barbell Good Morning
Strength · Barbell
Straight-Arm Dumbbell Pullover
Strength · Dumbbell
Straight Bar Bench Mid Rows
Strength · Barbell
Common questions
What is Velocity-Based Training?
A training method that uses bar speed to autoregulate load selection and monitor fatigue in real time. Velocity-based training (VBT) uses devices like linear position transducers or accelerometers to measure how fast a barbell moves during each rep.
What exercises train the Velocity-Based Training?
Good options include Standing Two-Arm Overhead Throw, Star Jump, Step-up with Knee Raise, Stiff-Legged Barbell Deadlift, Stiff-Legged Dumbbell Deadlift. Each links to a step-by-step guide with demonstration images.
What are examples of Velocity-Based Training?
Targeting 0.5-0.7 m/s for strength development; Stopping sets at 20% velocity loss; Using a GymAware or PUSH device for measurement.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus