VBT

Velocity-based training (VBT) is a method of training where barbell speed is recorded and utilised in the formation of load-velocity profiles for individual athletes. VBT is used to help highlight what areas along the force-velocity curve need to be improved.

In order to create a load-velocity profile you must first collect the athletes different load velocities of an exercise. For example: you would collect load velocities ranging from 50 – 90/95% 1RM (depending on the level of the athlete). With this data, you can create a load-velocity profile with the use of a spreadsheet (see example below).

From the example profile above, you can see that the gradient (slope) is fairly steep, meaning, the athlete is explosive at sub-maximal (lighter) loads and needs to work on the development of his max strength.

When prescribing exercise intensities through VBT, it is important to note that each individual athlete is unique, and load-velocities can differ. For example, when looking at improving strength/speed of an athlete, the intensity of VBT will be between 75-85% 1RM. However, for one athlete, this may range from 0.60-0.34 m/s, but for a different athlete, it may be between 0.78-0.51 m/s.