VELOCITY-BASED TRAINING PROGRAMS
By James Burk, Head Strength & Conditioning Coach at Hardin-Simmons Univ.
VBT (Velocity-Based Training) is an excellent tool for all sports and athletes to optimize their training. Although VBT has been around for a long time, it has recently become more affordable for high schools to implement. Benefits of VBT include avoiding overtraining, by using optimal loads, providing instant feedback for each repetition, and creating a competitive environment among athletes. In my opinion, it compares to the emergence of Hudl. Hudl changed the game and how video was traded and watched. We will never go back to the old ways of meeting in a parking lot to trade VHS tapes. I envision VBT as being similar in how we optimize the training of our own athletes. Several types of velocity-based tools and associated costs and ease of use. Camera-based systems such as Perch and Elite Form are the most expensive and are usually found in college settings. Linear Position transducers use a tether that attaches to the bar commonly associated with Tendo units and Gym Aware. Accelerometerbased technologies utilize a Bluetooth device that attaches to the bar or the body, such as Output and Enode. An Accelerometer device can range from $300-$500 per device. Other costs associated with going to a VBT system would include tablets at the rack with a magnetic tablet mount. Each of the above-mentioned methods and company includes a software subscription that allows for recording and 40
tracking of athletes’ weights used as well as speeds achieved and for coaches to write the workouts that will be displayed at each rack and tablet. VBT does not mean just training fast. It is training based on a prescribed or desired speed versus a traditional percentage. When looking at a prescribed percentage, it does not factor in an athlete’s readiness for that day and that session. An athlete’s strength level can vary up to 18% daily. This can result from life stressors, lack of sleep, not eating breakfast… A set that is prescribed at 80% may feel like 62% to the athlete who is primed and ready, yet it may feel like 98% to the tired player. However, an average velocity of 0.5m/s is objective and can be performed by an athlete with an optimal load, not a pre-determined load. When lifting in season using VBT and its auto-regulatory aspects, it becomes even more beneficial. A player who receives few repetitions in practice versus a player who rarely comes out of the game, or competition, will be in a different readiness state when lifting. Therefore this method of training becomes even more beneficial when the lift takes place post-practice. What does this look like, and how does this apply to obtaining different strength goals? If the objective is to improve absolute strength then the average velocity would be .3-.5 m/s. The squat and NOVEMBER 2024