Practical Ways to use Velocity Based Training (VBT)

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The five best real-world ways to use velocity based training in your training to get greater gains
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0:00 - Introduction
0:37 - Application #1 - Feedback & Context
1:38 - Application #2 - Zones & Targets
2:19 - Application #3 - Performance testing
2:56 - Application #4 - Autoregulation
3:58 - Application #5 - Periodisation
4:39 - Summary

[@berkgol1533]

Enjoyable and informative video.

[@vbtcoach]

Thank you!

[@sarms2094]

With VBT when would one use mean purpolsive velocity vs mean power?

[@vbtcoach]

I use power for power exercises specifically to optimise the load around the point of max power output (cleans jumps etc) whereas I use velocity on all exercises (power movements included) as a readiness marker for autoregulation or programming.
hope that helps!

[@unapologetic7900]

I've heard you talk a lot about the wonders of VBT, but I still have no idea what it looks like. How exactly do I use VBT in my workouts? Can you give some practical examples instead of just theory? I'm a pretty fit 70 yr old Man, 170 lbs. Give me 4 or 5 VBT workouts I can use on a weekly basis.

[@vbtcoach]

Hey thanks for reaching out!
So you don't really need to do a "VBT workout" Its more that you use velocity to inform your training decisions.
For example:
- Instead of having a pre-determined number of repetitions in each set, you keep doing reps until you reach 20% fatigue within a set. With this on days when you are more tired (low readiness) you do less work, allowing space for recovery.
- Instead of having a fixed weight for your strength sets, you have a set bar speed to reach (say 0.5m/s). So continue to add load to the bar until the bar speed falls just below 0.5m/s - whatever the weight is that is your top weight for todays sets.
Both these models apply autoregulation, an approach to training that is flexible in nature so that the training session adapts based on how you are feeling.
There is good evidence that pushing harder when you should actually train a bit easier is counter productive and holds you back in the long run.
I explore a lot of other practical uses for VBT on my Blog www.vbtcoach.com/blog (I write more articles than I do make videos at the moment!)

[@unapologetic7900]

@@vbtcoach Thanks for the reply. I think I have a little better idea now.
I think the thing I'd most worry about most when increasing "velocity", is breaking good form in a given exercise. I have injured myself more with lighter weight due to form breaks (taking form/technique for granted), than from heavier lifts.
Thanks again.

[@vbtcoach]

@@unapologetic7900 Yup, that can be a challenge. I like to think of always lifting at 90-95% of max speed, that way there is a little buffer for technique to stay sharp, but over time that 90% should gradually still increase in speed as strength increases!