Professional Documents
Culture Documents
From Theory to
Application
Jonathon Weakley, PhD,1,2 Bryan Mann, PhD,3 Harry Banyard, PhD,4 Shaun McLaren, PhD,2,5 Tannath Scott, PhD,2,6
and Amador Garcia-Ramos, PhD7,8
1
School of Behavioural and Health Sciences, Australian Campus University, Brisbane, Queensland, Australia;
2
Carnegie Applied Rugby Research (CARR) Centre, Institute for Sport, Physical Activity and Leisure, Leeds Beckett
University, Leeds, West Yorkshire, United Kingdom; 3Department of Kinesiology and Sport Sciences, University of
Miami, Miami, Florida; 4Department of Health and Medical Sciences, Swinburne University of Technology, Melbourne,
Australia; 5England Performance Unit, The Rugby Football League, Leeds, West Yorkshire, United Kingdom; 6School
of Science and Technology, University of New England, Armidale, Australia; 7Department of Sports Sciences and
Physical Conditioning, Faculty of Education, Universidad Catolica de la Santisima Concepcion, Concepción, Chile;
and 8Department of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, Granada, Spain
Supplemental digital content is available for this article. Direct URL citations appear in the printed text and are provided
in the HTML and PDF versions of this article on the journal’s Web site (http://journals.lww.com/nsca-scj).
A
fore, alternative methods such as
ing to develop strength, power, velocity-based training (VBT) have been
and lean body mass (81,82). To developed to provide accurate and
KEY WORDS:
VBT; 1RM prediction; load-velocity
Address correspondence to Dr. Jonathon objective data to support the prescription
profile; periodization; fatigue; statistics
Weakley, Jonathon.weakley@acu.edu.au. of resistance training (7–9).
Copyright © National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
Applying Velocity-Based Training
Variable
Frequency Frequency after each repetition has been shown to have greater effects than after each set
(59).
Quantitative vs. qualitative Quantitative feedback of velocity enhances performance greater than observing video
recording of previous exercise (59).
Conscientiousness Athletes with low levels of conscientiousness have the greatest improvements in kinematic
outputs when verbal encouragement is supplied (92).
Motivation and competitiveness When visual feedback of kinematic outputs are supplied, improvements are observed in both
males and females (92,93,96–98).
Intrinsically vs. extrinsically Intrinsically motivated athletes may prefer visual feedback, while extrinsically motivated may
motivated athletes prefer to hear feedback (92).
Encouragement Verbally encouraging statements can enhance barbell velocity and power output (92).
However, it is our opinion that MV and On the other hand, nonballistic var- ONE REPETITION MAXIMUM
PV provide more valuable information iants of exercises are advised for testing PREDICTION METHODS
for strength and conditioning practi- heavier loads (.70% 1RM), with MV One interesting application of VBT is
tioners for both testing and training and MPV providing virtually the same the possibility of estimating 1RM
purposes. information (28,32,76). Therefore, strength from the velocity recorded
when testing “heavy” (.70% 1RM), against submaximal loads. General
MONITORING VELOCITY DURING nonballistic exercises, all velocity vari- load-velocity (L-V) relationships (36)
TESTING ables could be equally valid. and individual L-V relationships (52)
Neuromuscular function can be as- have previously been proposed to
sessed by measuring the velocity value estimate the 1RM. The general L-V rela-
achieved against a given load using tra- MONITORING VELOCITY DURING tionship was introduced by González-
ditional (e.g., bench press or squat) or TRAINING Badillo and Sánchez-Medina (32) who
ballistic (e.g., bench press throw or ver- Although velocity can be used in many used a second-order polynomial regres-
tical jump) exercises (15,66). When ways during training, 3 important ap- sion equation to estimate the %1RM dur-
testing with light/moderate loads plications are (I) estimating the 1RM, ing the bench press exercise. After this
(#70% 1RM), it is recommended that (II) prescribing the volume and relative seminal work, similar equations have
ballistic exercises are used (e.g., bench intensity of the training session based been proposed in other resistance train-
press throw rather than the traditional off the magnitude of velocity loss, and ing exercises (3,5,13,28,30,31,54,65,75).
bench press variant). This removes the (III) increasing motivation and com- Although general L-V relationship equa-
braking portion of the concentric petitiveness through the provision of tions enable a quick estimation of the
movement and can provide greater real-time velocity feedback. Presum- 1RM from the MVrecorded during a sin-
reliability of velocity outcomes ably, all 3 velocity variables could be gle repetition, coaches should be aware
(61,66). However, using MV and equally valid to fulfill the applications of several limitations that may limit their
MPV to measure ballistic performance of points II and III. However, we rec- use in practice. Briefly, the relationship
is problematic because these metrics ommend the use of MV to estimate the between the MVrecorded during a single
include the flight phase. Furthermore, 1RM because of its greater reliability repetition and the %1RM may be influ-
MPV values could be even more prob- (when compared with MPV) when enced by the type of exercise (e.g., squat
lematic due to difficulties in detecting lifting light relative loads (23,67). The versus leg press) (13,38,75), execution
the exact moment take-off occurs. This advantage of MV over PV is that the technique (e.g., concentric-only vs.
issue may explain counterintuitive find- former varies less between different de- eccentric-concentric) (28,65), sex (higher
ings reported in the scientific literature vices designed to measure movement values for men at lower %1RM) (3,84),
such as the power developed in a tradi- velocity (22,30), the relationship and measurement device (4,22,26,91). Of
tional exercise (e.g., bench press) being between load and velocity is more lin- even more importance could be that the
greater than its ballistic variant (e.g., ear using MV (31), and that between- MV-%1RM relationship, especially at
bench press throw) (46). Conse- subject variability in the velocity at- light relative loads, is subject-specific
quently, we recommend the use of tained during 1RM attempts may (70). Finally, from a statistical point of
PV for the testing of ballistic exercises. be lower. view, another problem of the general
33
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Applying Velocity-Based Training
L-V relationships is an overestimation of associated with individualized L-V pro- compared with using a general V1RM.
the data fit because of the presence of filing is the selection of the V1RM used However, this assumption needs to be
autocorrelation because authors included to predict the 1RM. Previous studies supported with experimental data. To
more than one observation from the have used the individual V1RM (6,73) date, no study has compared the preci-
same participant to calculate the general or mean V1RM for all subjects (24). sion in the estimation of the 1RM when
L-V relationships (60). However, because of the low reliability using the individual and general V1RM.
The individual L-V relationship was pro- of the individual V1RM (6,29,73), and
Since the individual L-V relationship is
posed to overcome the limitations high- the trivial differences between the
highly linear (6,47,73), a solution to
lighted above. The standard test used to between- and within-subject variability
for the V1RM (70), the use of a general reduce the duration of the testing pro-
determine the individual L-V relation- cedure could be to determine the indi-
V1RM for all subjects could be recom-
ship consists of recording MV against vidual L-V relationship from the MV
mended to simplify the testing proce-
multiple submaximal loads (z5 loads) dure. The V1RM reported in the recorded against only 2 loads (i.e., 2-
and, subsequently, modeling the L-V scientific literature for commonly used point method) (24,25). This has been
relationship through a linear regression resistance training exercises is provided demonstrated by Garcı́a-Ramos et al.
to estimate the 1RM as the load associ- in Table 2. It is also possible that using (24) who have shown that the individual
ated with the MV of the 1RM (V1RM) the individual V1RM would provide L-V relationship modeled through the 2-
(6,73) (Table 2). The biggest challenge a more accurate estimation of the 1RM point method provides a more accurate
Table 2
Minimum velocity threshold for commonly used resistance training exercises
Prone pull-up Sánchez-Moreno et al. (78) 52 firefighter candidates 0.20 6 0.05 m/s 0.23 m/s
Muñoz-Lopez et al. (58) 82 resistance-trained males 0.26 6 0.05 m/s
Seated military Balsalobre-Fernándeza et al. (3) 39 resistance trained 0.19 6 0.05 m/s 0.19 m/s
press Garcı́a-Ramosa et al. (29) participants 0.20 6 0.05 m/s
24 healthy participants
Lat pulldown Perez-Castilla et al. (69) 23 healthy participants 0.47 6 0.04 m/s 0.47 m/s
Seated cable row Perez-Castilla et al. (69) 23 healthy participants 0.40 6 0.05 m/s 0.40 m/s
Squat a
Conceição et al. (13) 15 male athletes 0.32 6 0.04 m/s 0.30 m/s
Sánchez-Medina anda González-Badillo 80 strength-trained males 0.32 6 0.03 m/s
(74)a 17 strength-trained males 0.24 6 0.06 m/s
Banyard et al. (6) 15 powerlifters 0.23 6 0.05 m/s
Helms et al. (38)
Deadlift Ruf et al. (73) 11 resistance-trained athletes Not stated 0.15 m/s
Helms et al. (38) 15 powerlifters 0.14 6 0.05 m/s
Lake et al. (51) 12 active males 0.16 6 0.05 m/s
Hip-thrust de Hoyo et al. (20) 102 sport science students 0.25 6 0.03 m/s 0.25 m/s
Leg press Conceição et al. (13) 15 male athletes 0.21 6 0.04 m/s 0.21 m/s
a
Smith machine variation of the exercise.
Table 3
Steps for developing an L-V profile for an athlete in the back squat
Session 1 Session 2
1. Warm-up with dynamic movements and stretches 1. After 48-h rest, the athlete returns and completes repetitions
with 20, 40, 60, 80, and 90% of 1RM
2. Complete 3 repetitions at 20, 40, and 60%. 2. Three repetitions should be used for loads 20–60% and 1
repetition for 80–90%.
3. Complete 1 repetition at 80 and 90%. 3. For sets that involved multiple repetitions (i.e., loads 20–60%),
the repetition with the fastest MV should be recorded.
4. Then 5 maximal attempts at achieving a 1RM are permitted 4. With this information, individualized L-V profiles can be
constructed within Microsoft Excel using the MV plotted
against relative load and by applying a line of best fit.
5. After successful attempts, barbell load can be increased in 5. A linear regression equation can then be used to modify
consultation with the athlete with loads between 0.5 and 2.5 training loads within and between sessions
kg.
6. The last successful attempt with a full depth squat with
correct technique can be established as the 1RM.
48 hours have been provided between testing occasions.
35
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Applying Velocity-Based Training
of velocity against %1RM over time. a “snapshot” of an athlete’s fitness- a “normal” range of performance,
Second (if completing a 1RM assess- fatigue status. For example, when lift- should the test be hypothetically
ment provide at least 24 hours recovery), ing a fixed external load, changes in repeated over and over (Figure 3).
perform an incremental loading test. peak or mean concentric velocities When assessing changes in perfor-
Previous research has used either may be indicative of altered neuromus- mance, the SE can be used to create
method 1: 3 repetitions with 20, 40, cular qualities (91). Reductions in an individual confidence interval (CI)
and 60%, and one repetition with 80 velocity may be symptomatic of around change scores and represent
and 90% 1RM, with sets performed 2 mi- fatigue, overreaching/overtraining, or uncertainty in an observed perfor-
nutes apart (8,9) or method 2: the “2- detraining/maladaptation, whereas mance change (i.e., accounting for
point method” with repetitions per- faster velocities could signify improve- the “noise”). This provides the practi-
formed at 2 approximate loads of ments in neuromuscular capacity or tioner a plausible range of values that
;45% 1RM and ;85% 1RM (24). In acute potentiation (17). are compatible with the data assump-
step 3, the velocity data of the fastest When interpreting an athlete’s velocity- tions (34) (Figure 4, see Appendix 2,
repetition from each intensity based testing data, coaches must con- Supplemental Digital Content 2,
(Figure 2A) are plotted against the cor- sider both the reliability of test perfor- http://links.lww.com/SCJ/A278).
responding relative load (%1RM), and mance, as well as the practical
then, a linear line of best fit is applied To know how practically important
importance of a change. The reliability a change might be, coaches must
to extrapolate the regression equation of test performance is influenced by
(Figure 2B). The final step is to create decide on a threshold for a decisive
measurement error (which is a funda- change and evaluate changes against
a velocity table from the regression mental consideration when purchasing
equation. This table uses the MV of this value. Importantly, this concept
velocity tracking equipment) and nor- is entirely separate from the previously
the training set, corresponds with a per- mal variation within the body’s biolog-
centage of maximum, and can be imple- discussed issues of performance reli-
ical systems. A useful metric to quantify ability, noise, and uncertainty. In
mented in much the same way a coach performance reliability is the within-
would traditionally prescribe from a rel- a hypothetical world where perfor-
athlete standard (typical) error (SE). mance is entirely stable and changes
ative load (%RM) table (refer to Helms This can be estimated from a group-
et al. (37)). In the example table (Table 4) only due to systematic effects (i.e., fit-
based test-retest reliability study (2,39) ness or fatigue), changes could simply
if this athlete wanted to complete 6 rep- or from the trend in an athlete’s individ-
etitions at a “heavy” intensity, the mean be evaluated against a threshold that
ual test performance repeated across represents some value representing
set velocity should be approximately a theoretically stable period (e.g., days,
0.58 m$s21. This information may be practical significance. In this regard,
weeks, months) (36,41) (see Appendix we recommend using an anchor-
particularly useful for practitioners when 1, Supplemental Digital Content 1,
accounting for differing rates in adapta- based approach (79), whereby changes
http://links.lww.com/SCJ/A277). can be evaluated against a value repre-
tion and for the adjustment of training
loads within and across training sessions. The SE is reflective of the “typical” senting a “real-world” difference in per-
variation in an athlete’s performance formance. For example, an increase of
METHODS TO INTERPRET (e.g., mean concentric velocity) that one-third of the competition-to-
CHANGES IN VELOCITY-BASED are due to random factors causing nat- competition variability in solo athlete
DATA ural fluctuation. Therefore, applying performance, such as weight lifted, best
Velocity-based testing can serve as the SE to observed test scores as a 6 time, distance thrown, etc., results in
a useful tool for coaches to gain value can be used to represent one extra medal every 10 competitions
Figure 2. (A) Mean velocity data attained from an athlete’s L-V profile during the barbell back squat; (B) data, linear regression, and
equation for this athlete’s L-V profile.
37
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Applying Velocity-Based Training
Figure 5. Analysis of changes in a powerlifter’s mean concentric velocity from 100-kg warm-up sets of the barbell back squat
throughout a 7-week training phase (raw data are showing in Figure 3). Changes are derived from baseline performance
established during a priori maintenance phase. CI 5 confidence interval; SGPV 5 second-generation p-value.
Figure 6. (A) The individual and mean group velocity (SD represented by the shaded area) when training with a 20% velocity loss
threshold across 3 sets of the back squat. Data from Weakley et al. (89). (B) The individual and mean group velocity (SD
represented by the shaded area) when training with 3 sets of the back squat with a set repetition scheme (i.e., 10
repetitions for all participants). Unpublished data from Weakley et al. (95). (C) The mean (6SD) velocity from graphs A and
B. Note the maintenance of velocity in the velocity-based training condition compared with the linear loss of velocity in
the percentage condition.
39
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Applying Velocity-Based Training
a given relative intensity (88,89). Conse- improved individualization and control the relative load prescribed by the
quently, previously well-established of training and subsequent responses strength coach may not match the rel-
training methods and their periodiza- can occur (21,89). ative load that is completed during
tion models can still be implemented. Due to changes in strength across the training. For example, a maximal
However, by using velocity to monitor training cycle, one issue with strength test from 4 weeks earlier will
and guide exercise prescription, percentage-based prescription is that not enable accurate prescription of load.
Table 5
Commonly used velocity-based training methods
As a result, external loads that are sup- long-term planning. Furthermore, or “fixed” set and repetition schemes.
plied by practitioners are often too light within-session alterations in the external Traditional programming methods
or heavy. Established VBT methods can load can be made by the athlete or provide rigid programming (i.e., a num-
account for these fluctuations by moni- coach by simply referring to the MV of ber of sets and repetitions are pre-
toring velocity during the warm-up and the previous set (21) or the first repeti- scribed), but VBT can mitigate the
training session (89). Two of the most tion of the subsequent set (88,89) to differences in athletes and their physi-
common methods use either (I) a tar- ensure appropriate loading is occurring ological characteristics (89). For exam-
geted training velocity (e.g., an athlete during training. Alternatively, this infor- ple, a fixed number of sets may be
finds an external load within a given mation can be used to guide the termi- applied (e.g., 5 sets) with a flexible rep-
range that is being targeted that day nation of a training session (e.g., if an etition scheme (e.g., athletes exercise
[e.g., 0.70 6 0.05 m$s21]) (89) or (II) athlete consistently cannot meet until a 20% velocity loss has occurred)
a load (as a percentage of 1RM) that required velocities at a given load this (89). Alternatively, a fixed number of
meets a velocity from a previously estab- may indicate fatigue). repetitions could be prescribed (e.g.,
lished L-V profile (21). Both these One unique aspect of programming 25 repetitions) with a flexible number
methods enable reliable and accurate with VBT is that it allows for “flexible” of sets (e.g., each set is terminated
Figure 8. An example of a 6-week daily undulating mesocycle with athletes completing a strength endurance, strength, and power
session each week. The bullet point within each connected line signifies the average starting velocity from a given
session (e.g., strength session 1 5 0.54 m$s21). The dotted line indicates the stopping velocity (strength session 1 5 0.43
m$s21). Note the altering starting velocity and changes in velocity loss thresholds. VL 5 velocity loss.
41
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Applying Velocity-Based Training
Figure 9. Ten-week block periodization approach to programming the back-squat exercise. The bullet point within each connected
line signifies the average starting mean concentric velocity from a given week (e.g., week 1 5 0.64 m$s21). The dotted
line indicates the average stopping velocity (e.g., week 1 5 0.45 m$s21). Note that the velocity loss threshold reduces
across each mesocycle, while intensity increases. VL 5 velocity loss.
Table 6
Example of how velocity-based training for the back-squat exercise can be applied during a training week with one
match
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1-Match
training wk
Velocity loss Rest 30% velocity loss Rest 20% velocity loss 10% velocity loss Rest Match
threshold day
Intensitya Rest ;0.70 m$s21/;65% Rest ;0.55m$s21/;82% ;1.00–0.60 Rest Match
(;m$s21/ 1RM 1RM m$s21/;30– day
% 1RM) 75% 1RM
Volume Rest ;9 repetitions per set Rest ;4–5 repetitions per ;2–6 repetitions Rest Match
set day
Internal Rest [[[ Metabolic Rest [[ Metabolic response [ Metabolic Rest Match
response response & and perception of response day
perception of effort effort [ 4 perception
of effort
Fatigue Rest [[ Perceived soreness Rest [ Perceived soreness 4Y Perceived Rest Match
response YY Neuromuscular 4Y Neuromuscular soreness day
function function [4
Neuromuscular
function
Velocity loss thresholds, initial intensity, approximate number of repetitions that will be completed, and estimated internal (during training) and
fatigue responses (24 h following training) are supplied are supplied to assist the practitioner. Information adapted from (6,8,9,88,89).
a
Initial velocity (mean concentric velocity) and relative percentage of 1RM may show slight deviations between athletes.
[[[ 5 large increase; [[ 5 moderate increase; [ 5 small increase; 4 5 trivial change; 4Y 5 trivial to small decrease; YY 5 moderate decrease;
1RM 5 one repetition maximum.
Velocity loss thresholds, initial intensity, approximate number of repetitions that will be completed, and estimated internal (during training) and
fatigue responses (24 h after training) are supplied to assist the practitioner. Information adapted from (6,8,9,88,89).
a
Initial velocity (mean concentric velocity) and relative percentage of 1RM may show slight deviations between athletes.
[ 5 small increase; [ 4 5 trivial to small increase; 4 trivial change; 4Y 5 trivial to small decrease; 1RM 5 one repetition maximum.
when velocity is reduced by 20%, with targeted. For example, block periodiza- greater control and prescription (Fig-
athletes implementing as many sets as tion models that use phase potentia- ures 7–10).
necessary to complete the 25 repeti- tion and greater volumes before
tions) (9). With identification of appro- heavier loads and lower volumes can PRACTICAL APPLICATIONS FOR
priate velocity loss cutoffs and their be applied and still follow traditional THE STRENGTH COACH
subsequent fatigue responses, these concepts (17,57). In a block periodized Maximizing performance through
flexible programming methods can model that uses VBT, initial phases physical training is the primary goal of
account for differing rates of fatigue, that aim to promote changes in all strength and conditioning professio-
between-athlete heterogeneity, and strength endurance and improvements nals. Therefore, applying VBT methods
daily readiness (89). This is shown in efficaciously is of great importance. It is
in body composition may use 30%
recent research (89), with flexible pro- acknowledged that individualization
velocity loss thresholds. This could
gramming enabling high levels of con- and greater homogeneity of fatigue re-
be followed by a strength mesocycle
sistency of both velocity and power sponses can occur when VBT is appro-
that allows for greater loads (i.e., lower
outputs between and within athletes priately applied (88,89). However,
when compared with regimented set starting velocities) and a smaller veloc-
strategic implementation can enhance
and repetition schemes based off a per- ity loss threshold (e.g., 20%) that causes
athlete buy-in and improve outcomes.
centage of an athlete’s previous maxi- less peripheral fatigue (63,89). Finally,
Below are practical suggestions that can
mum (19,95). Table 5 outlines some of this could be followed by a strength- assist in the integration of VBT into the
the most commonly applied methods power or tapering mesocycle which training program.
of prescribing sets and repetitions uses a range of initial starting velocities
It has previously been recognized that
using VBT. with a very small velocity loss thresh-
providing feedback to athletes as they
Owing to the ability to accurately pre- old (e.g., 10%). These smaller thresh-
train can enhance velocity and power
scribe training load and volumes, it is olds have been shown to minimize
outputs by up to 10% (92,93,96). Fur-
also feasible to implement VBT in tra- fatigue while also ensuring greater thermore, because of the naturally
ditional programming models. Accu- power outputs during training (89). competitive nature of athletes, by al-
rate load prescription and velocity These concepts can be applied across lowing individuals of similar ability or
loss thresholds (e.g., 10% vs. 30%) that a range of different programming mod- position to train together and observe
induce a desired amount of fatigue can els (e.g., linear, daily/weekly undulat- each other’s kinematic outputs, greater
ensure that specific physical and phys- ing, conjugated) and can assist coaches competition may occur. However, the
iological characteristics can be in applying traditional approaches with intended purpose of the exercise must
43
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Applying Velocity-Based Training
Velocity loss thresholds, initial intensity, approximate number of repetitions that will be completed, and estimated internal (during training) and fatigue responses (24 h following training)
[[[ 5 large increase; [[ 5 moderate increase; [ 5 small increase. 4 5 trivial change; 4Y 5 trivial to small decrease; YY 5 moderate decrease; YYY 5 large decrease; 1RM 5 one
provided may cause an athlete to sac-
Match
Match
Match
Match
Match
day
day
day
day
day
rifice technique for greater velocities.
Although a great amount of publicity
has been given to VBT in recent years,
Friday
Rest
Rest
Rest
Rest
sionally attempting to maximize veloc-
ities on exercises that are traditionally
4Y Neuromuscular function
performed for stability and range of
motion development, such as an over-
;0.70 m$s21/;65% 1RM
perception of effort
[ Perceived soreness
Thursday
Initial velocity (mean concentric velocity) and relative percentage of 1RM may show slight deviations between athletes.
Rest
Rest
Rest
Rest
;9 repetitions per-set
[[ Perceived soreness
Table 8
perception of effort
[[ Perceived soreness
perception of effort
Rest
Rest
Volume
1RM)
[ 5 small increase; [ 4 5 trivial to small increase; 4 Trivial change; 4Y 5 trivial to small decrease; 1RM 5 one repetition maximum.
the management of not only acute- sessions. This can enable practitioners congested training or match play. For
fatigue responses (e.g., between sets) to be confident in their exercise pre- example, practitioners are commonly
but also the accrual of fatigue across scription, even during periods of faced with the issue of athletes coming
straight off the training field and into the
weight room. This often means that the
athlete is fatigued and that the loads
prescribed before the training session
are no longer valid. However, VBT does
not face these issues as athletes are pre-
scribed a velocity range rather than
a specific external load. In addition,
because of the many outside stressors
that can impact an athlete (e.g., aca-
demic stress) (55), VBT may support
load management.
CONCLUSIONS
VBT uses exercise velocity to inform or
Figure 10. An example of a linear periodization approach to programming the back
enhance training practice. It can be im-
squat with a 20% velocity loss threshold applied across a 10-week training
macrocycle. The bullet point within each connected line signifies the plemented as a tool that works alongside
starting velocity from a given week (e.g., week 1 5 0.82 m$s21). The dotted traditional percentage-based methods
line indicates the set termination velocity (e.g., week 1 5 0.66 m$s21). Note (e.g., the provision of feedback), or it
that the velocity loss threshold reduces across the macrocycle (emphasized can be used to autoregulate the training
by the arrows) despite the threshold not changing. This allows for increased volume and intensity for each athlete.
intensity but reduced volumes across time. From this review, it is advised that:
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Applying Velocity-Based Training
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Applying Velocity-Based Training
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