Squat Faster!! || Using VBT to optimize your squats
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- เผยแพร่เมื่อ 30 ม.ค. 2022
- VBT, or Velocity Based Training is everywhere. One of the easiest ways to use VBT is to measure the velocity of your squats. You will supercharge your results by using these 2 techniques of VBT while squatting.
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Wil Fleming is the coach of 1Kilo. Wil is a USAW international coach, master's world champion, division 1 All-American, and coach of multiple team USA members. Wil has coached all American's, NBA, NFL, MLB and Olympians in a variety of sports.
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great intro to VBT; can't wait for my RepOne to arrive!
Have fun! I spoke to them recently and they are getting ready to put 3D bar tracking in it later this year, so that will be a really nice welcome addition to an already really useful product!
Really enjoying my Vmaxpro unit, I've been tracking the velocity of my lifts for about a year now and the 1RM prognosis are really spot-on by now, after having collected that much data. I find that it makes me feel more secure about my training plan, because I know what the prescribed percentages actually mean on that specific day.
Still not sure if VBT will "blow up" - I have yet to meet another person who uses it. It's funny to me because I feel that in endurance sports, people are really eager on tracking every tiny detail of their performance, but in strength sports, a lot of people seem to be skeptical about having too much technology around. At least that's my impression.
Awesome to hear you've had so much success with VBT! I think that we are likely to see it in a tracker (apple watch, whoop, etc) sooner rather than later, as we just saw whoop purchase PUSH. So maybe not 2022 but it's coming for sure!
We use RPE of 8 as the preferred method of regular training. Have also found that RPE training allows higher frequency of training which I think is really important in a sport that requires repetitions at a high force output. Better quality when one can spread training out throughout the week. We are also experimenting with squats and deadlifts to be performed before Oly lifts and have so far found it to be highly effective.
Yep! VBT is just the more accurate way to do RPE. Basically a way to objectively say you have x more in the tank. More high quality training is the best. Love squats before Olympic lifts! Can be super effective.
Hi Will, I use a Gym Aware system and one of my favorite things to look at is power and Watts. Do you think measuring clean velocity and power is a good use of the tech or do you typically just stick to using velocity indicators with the squats?
Yes, absolutely. Joe, I wrote a book last year about how to use velocity with cleans and snatches, and squats, so I definitely don't stick to squats only. I do think squats are an easy way to introduce people to the idea. I think Power is a good measure, but I prefer velocity. Higher velocity and the same weight is higher power, so power tends to be just a calculation of speed (thats an oversimplification, but hopefully you understand my point).
@@WilFleming1K Thanks for your reply! I Did not get an alert so hence the very late response, my bad! Yes one of my strength coaches is currently reading it and telling me all about it so I think I will have to read it as well. Yes I use power as kind of a secondary metric after looking at peak velocity just to make sure as I go up in weight the wattage is not being drastically decreased. I generally do everything to the power position and find at maximum attempt lifts the breaking point where I can no longer catch a lift to be around 1.8-1.9 m/s peak velocity for three reps. Have you seen this or is the fail velocity generally higher or lower than that? When I do my regular sets I generally increase weight throughout the workout until I hit around 2.20 m/s. Keen to know your thoughts!
Hi Will thanks for this vídeo. I really need to increase my squat just returning from bicep tear surgery squat has dropped as been out for a year. What's best protocol you can recommend
As long as you're cleared, I think you can follow "My best Squat Program" that I posted on my website. wilfleming.com/my-best-squat-program/