Velocity-Based Training (VBT) prescribes load and stops sets based on bar velocity rather than a percentage of 1RM. A coach might call "3 × 5 squats at 0.50 m/s" — the athlete picks the load that produces 0.50 m/s on the first rep and stops the set when velocity drops more than X% from that.
The case for VBT: 1RM fluctuates day-to-day with fatigue, sleep, and stress, so %1RM is only an approximation. Velocity is the actual mechanical signal the athlete is producing — autoregulating to it accounts for daily variability automatically.
Requires a velocity-measuring device — linear position transducer (Tendo, GymAware) or accelerometer-based phone app. Programs that already track sets and reps in detail are most ready to add velocity targets.
Where it's used
Strength program design at college, professional, and Olympic S&C levels with velocity tools.
References
- González-Badillo JJ, Sánchez-Medina L (2010). Movement velocity as a measure of loading intensity in resistance training. Int J Sports Med.
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