If you’re an experienced lifter then you should try velocity based training for faster strength gains. While there are a million ways to break through training plateaus, few of them deliver fast, scientifically backed results. In this article we’ll review this novel strength training method which allows you to gain strength faster, with much less fatigue. Keep reading for all the details.
This style of training is called velocity based training (VBT). You’ll also hear it referred to as velocity loss training (VLT). Instead of traditional percentage-based training where you work with a certain percentage of your one rep max, this method uses bar speed. It has several benefits over traditional training, which we will cover in our key points section.
Faster Strength Gains with VBT: Key Points
- Speed over weight: add or subtract weight to maintain ideal bar speed
- 10-25% target velocity loss zone is ideal for strength and muscle building
- Allows for daily fluctuation in strength better than percentage based programs
- Gain the same strength with 30-40% less reps
- Must move the weight with maximum intent
You’re probably thinking all of this sounds great, but how in the hell do I judge bar speed? That is a good question. Traditionally you would have needed expensive devices that measure bar speed with a laser, tether, or linear position transducers. These devices are very expensive and are only used by elite athletes, at the highest level.
These days, you can use your smartphone, and a free app to judge your bar speed. There are many velocity based training apps that will give you what you need for free. I’m currently experimenting with Metric, to see how it works for this style of movement velocity training.
Before we get to the research behind VBT, and how best to integrate it into your lifting, you should put your email below. I’ll send you some free fitness guides on maximum strength gain, and fat loss, plus you won’t miss anymore awesome articles.
Velocity Based Training Research
If you’ve read any of my other articles on strength training, or fitness, you know that I strongly look towards research to inform my training methods. This is no different. I like to stay on top of the latest research that benefits the athletes who read this website. I think velocity based training fits squarely into that category.
First, it has been shown to be effective for trained athletes. In research parlance this normally means someone with a few years of regular strength training. These male athletes are benching around 200 pounds, squatting around 300, and deadlifting close to 400. They’re moving heavier weights, but you won’t seem them setting any records.
If we check out this meta-analysis we see that the bulk of the research points to VBT being better for athletes who need high power production, and explosive strength. Think of sprinters, throwers, fighters, etc. This research review showed that VBT was about equal to standard lifting programs. However, I think there’s a bit more to that story than the research review shows.
Velocity Based Training for Bench Press
This study examined velocity based strength training for bench press, strict press, deadlift, and back squat. The control group completed a normal undulating periodization program for these movements, using traditional methods of progression. They found that each group made about the same amount of improvement for all the movements, except bench press.
The barbell velocity based bench press group increased their bench press 8% compared to 4% for the traditional lifting group. They did this with 6% less training volume for the bench press. Even though they didn’t do better on the other lifts, the VBT group did 6-9% less training volume, which is valuable in itself. Lowering fatigue levels with better performance allows for harder training elsewhere in your programing.
Velocity Based Training Efficiency
While the previous study demonstrated that you can increase your bench press with much less overall training load, this study actually demonstrated a huge reduction in volume while building similar maximal strength. They had two groups, one which stopped at bar velocity loss of 20%, and the other at 40%.
As you would imagine, the group that was allowed to keep doing reps until 40% loss did way more work. In fact, the 20% group did 40% less reps than the the velocity loss 40% group. They also showed a marked increase in max jump height, with the 20% group jumping 9.5% higher at the end of the training program, compared to only 3.5% for the 40% velocity loss group.
If you read enough of this research you see a pattern forming. Velocity based training is superior for power production, especially in sprinting and jumping. Moreover, it’s at least as good as traditional training for building raw strength, with the added benefit of doing so with less reps.
In the next section we’ll cover some practical tips on how to use VBT in your current training, including which velocity zones are best. If you need an awesome strength program that will build your overall fitness, then you should check this out. You can also find out more details about that program here.
Velocity Based Training Guidelines for Faster Strength Gains
The best piece of advice I can give you is that even though this resistance training method is more precise than a standard load based training plan, you will have to make some adjustments by feel. In general, these types of programs are designed so that you pick a certain load on each exercise and continue the set until you hit your velocity stop.
The chart above gives you a decent idea idea of the bar speed for various barbell lifts, as they pertain to a percentage of your one rep max. Please note that these are average values. Your specific speeds will be different.
Moreover, you will find that you might be right in line at the lighter weights, and faster speeds, but you fall off when it comes to moving a heavy load. Or you might be the opposite.
As you spend some time in the weight room, you’ll develop your own VBT zones, and key metrics. Once you establish your force-velocity profile, you will gradually see improvement in bar speed at a given load.
You can use your profile in conjunction with this chart to give you the exit thresholds for each set. Remember, if you are after peak power development for jumping and sprinting you should stick with the 10-20% thresholds. If you want a bit more muscle building you can go down to 30%.
If you’re just interested in pure bodybuilding I think you could use this style of training as a reduction in training volume or something novel to do. But the research doesn’t really show any benefit in muscle building for VBT. I think if you can increase your strength using this then you would be able to use higher training loads in a traditional bodybuilding program, but that’s just speculation on my part.
Adding VBT to a Program for Faster Strength Gains
In this section I’ll give you an example session from one of my premium programs, and we’ll discuss how to use VBT with the session. This is session 7 from my 9 Week Functional Strength Program. It’s designed to build strength primarily, and some conditioning.
You can see that the bench press starts around 80% and works up to 90% for a set of 2. Assuming your velocities match the chart above, you would start your first set of 6 at 0.6 m/s. You would then continue until you dropped below .0.52 m/s for a rep. You could go with a later stop velocity of 20% of 30% if you wanted more of a muscle building stimulus. However given this program has plenty of other work I would go with 10-20%.
The dumbbell press doesn’t need velocity tracking, as it’s a muscle building movement for the shoulders. However, you should still lift quickly on the upwards portion of the rep. I would give the same advice on the face pull.
The WOD is for conditioning and a bit of muscle building in the shoulders. There’s no need for velocity tracking there either. Now that we’ve covered some do’s and don’ts lets finish this article up.
Final Thoughts
This style of training is really promising, especially considering it really wasn’t available to mere mortals until recently. I think most of you reading this would benefit from some velocity based training. The only real group that doesn’t need it are very new lifters, and those that absolutely have no need to develop power. Those are some pretty small groups.
I think you’ll have to spend some time working to build your own force-velocity curve, so you know when you can increase and when you should decrease training load. Remember, stress and the vagaries of day to day life can limit what you can lift on any given day. VBT training is the best at training around these daily fluctuations. If you hit your velocity that’s all that matters.
If you have any comments or questions put them in the comments section below, and don’t forget to join the email list. Now get out there and get training!
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