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VELOCITY BASED TRAINING
Mike Young, PhD @mikeyoung
The Outline
The Outline
Training Theory Primer
The Outline
Training Theory Primer
Intensity in the Weight Room
The Outline
Training Theory Primer
Benefits of Traditional Methods
Intensity in the Weight Room
The Outline
Training Theory Primer
Benefits of Traditional Methods
Intensity in the Weight Room
Drawbacks of Traditional M...
The Outline
Training Theory Primer
Benefits of Traditional Methods
Velocity Based Training
Intensity in the Weight Room
Dr...
The Outline
Training Theory Primer
Benefits of Traditional Methods
Velocity Based Training
Intensity in the Weight Room
Dr...
The Outline
Training Theory Primer
Benefits of Traditional Methods
Velocity Based Training
Intensity in the Weight Room
Dr...
TRAINING THEORY PRIMER
➤ Volume and intensity are most critical elements of training
➤ Manipulation of volume and intensit...
INTENSITY IN THE WEIGHT ROOM
➤ Primarily load based
➤ 1RM for major lifts
➤ Percentage based methods
➤ RPE?
BENEFITS OF TRADITIONAL METHODOLOGY
➤ Easy to track
➤ Logistically simple
➤ No additional equipment
➤ Load as a correlate ...
DRAWBACKS OF TRADITIONAL METHODOLOGY
➤ Load on the bar is being used
as a correlate for force output
➤ Load may not be the...
Maximum strength is
important but power is
what wins games
THE SOLUTION:
VELOCITY
BASED
TRAINING
VBT is not new but for the first time there are multiple options, many of which are
available at relatively low cost.
VALID
VALID
BENEFITS OF VBT
➤ Two completely new
metrics of intensity
➤ Power (peak & average)
➤ Velocity (peak &
average)
APPLICATIONS
➤ Reps & Rest
➤ Workout Tracking
➤ Feedback
➤ Testing
➤ Auto-Regulation
➤ Threshold Training
➤ Cutoff Training...
REP
COUNTING
REST TRACKING
REST TRACKING
WORKOUT TRACKING
FEEDBACK
EFFECT OF INSTANTANEOUS PERFORMANCE FEEDBACK DURING 6 WEEKS OF VELOCITY-BASED RESISTANCE TRAINING ON SPORT-
SPECIFIC PERFO...
FEEDBACK
TESTING
➤ 1RMs
➤ Jumping
➤ RSI
➤ Peak Power Output
PREDICTIVE TESTING
➤ Predict 1RMs with sub maximal loads
➤ Validated results
➤ Benefits: ^Frequency, ^Safety, Seamless
AUTO-
REGULATION
AUTO-
REGULATION
AUTO-
REGULATION
➤ Predictive Test
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
➤ 3 reps @ 80%
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
➤ 3 reps @ 80%
➤ Working se...
AUTO-
REGULATION
➤ Predictive Test
➤ 3 reps @ 40%
➤ 3 reps @ 50%
➤ 3 reps @ 60%
➤ 3 reps @ 70%
➤ 3 reps @ 80%
➤ Working se...
THRESHOLD TRAINING
THRESHOLD
TRAINING
CUTOFF TRAINING
Effects of velocity loss during resistance training on athletic
performance, strength gains and muscle ada...
MOTIVATION
LOGISTICS
Implementing VBT without hassles
MONITORING
LOGISTICS
Implementing VBT without hassles
THERE WILL BE PROBLEMS
BEST PRACTICES
➤ Make it “Dummy Proof”
➤ Minimize setup
➤ Aim for “invisible”
➤ Make the data actionable
THANKS
@mikeyoung
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Velocity Based Training

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This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.

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Velocity Based Training

  1. 1. VELOCITY BASED TRAINING Mike Young, PhD @mikeyoung
  2. 2. The Outline
  3. 3. The Outline Training Theory Primer
  4. 4. The Outline Training Theory Primer Intensity in the Weight Room
  5. 5. The Outline Training Theory Primer Benefits of Traditional Methods Intensity in the Weight Room
  6. 6. The Outline Training Theory Primer Benefits of Traditional Methods Intensity in the Weight Room Drawbacks of Traditional Methods
  7. 7. The Outline Training Theory Primer Benefits of Traditional Methods Velocity Based Training Intensity in the Weight Room Drawbacks of Traditional Methods
  8. 8. The Outline Training Theory Primer Benefits of Traditional Methods Velocity Based Training Intensity in the Weight Room Drawbacks of Traditional Methods Applications
  9. 9. The Outline Training Theory Primer Benefits of Traditional Methods Velocity Based Training Intensity in the Weight Room Drawbacks of Traditional Methods Applications Logistics
  10. 10. TRAINING THEORY PRIMER ➤ Volume and intensity are most critical elements of training ➤ Manipulation of volume and intensity is the key to developing a successful training plan ➤ Volume is relatively simple ➤ Intensity can be more complex and harder to track
  11. 11. INTENSITY IN THE WEIGHT ROOM ➤ Primarily load based ➤ 1RM for major lifts ➤ Percentage based methods ➤ RPE?
  12. 12. BENEFITS OF TRADITIONAL METHODOLOGY ➤ Easy to track ➤ Logistically simple ➤ No additional equipment ➤ Load as a correlate for intensity works great at near- maximal loads ➤ Excellent for developing maximal strength
  13. 13. DRAWBACKS OF TRADITIONAL METHODOLOGY ➤ Load on the bar is being used as a correlate for force output ➤ Load may not be the best indicator of force output ➤ No way to accurately assess movement velocity or power output
  14. 14. Maximum strength is important but power is what wins games
  15. 15. THE SOLUTION: VELOCITY BASED TRAINING
  16. 16. VBT is not new but for the first time there are multiple options, many of which are available at relatively low cost.
  17. 17. VALID
  18. 18. VALID
  19. 19. BENEFITS OF VBT ➤ Two completely new metrics of intensity ➤ Power (peak & average) ➤ Velocity (peak & average)
  20. 20. APPLICATIONS ➤ Reps & Rest ➤ Workout Tracking ➤ Feedback ➤ Testing ➤ Auto-Regulation ➤ Threshold Training ➤ Cutoff Training ➤ Motivation ➤ Monitoring
  21. 21. REP COUNTING
  22. 22. REST TRACKING
  23. 23. REST TRACKING WORKOUT TRACKING
  24. 24. FEEDBACK
  25. 25. EFFECT OF INSTANTANEOUS PERFORMANCE FEEDBACK DURING 6 WEEKS OF VELOCITY-BASED RESISTANCE TRAINING ON SPORT- SPECIFIC PERFORMANCE TESTS ➤ The purpose of this study was to investigate the effect of instantaneous performance feedback (peak velocity) provided after each repetition of squat jump exercises over a 6-week training block on sport-specific performance tests. Thirteen professional rugby players were randomly assigned to 1 of 2 groups, feedback (n = 7) and non-feedback (n = 6). Both groups completed a 6-week training program (3 sessions per week) comprising exercises typical of their normal preseason conditioning program. Squat jumps were performed in 2 of the 3 sessions each week during which both groups performed 3 sets of 3 concentric squat jumps using a barbell with an absolute load of 40 kg. Participants in group 1 were given real-time feedback on peak velocity of the squat jump at the completion of each repetition using a linear position transducer and customized software, whereas those in group 2 did not receive any feedback. Pre and posttesting consisted of vertical jump, horizontal jump, and 10-/20-/30-m timed sprints. The relative magnitude (effect size) of the training effects for all performance tests was found to be small (0.18-0.28), except for the 30-m sprint performance, which was moderate (0.46). The probabilities that the use of feedback during squat jump training for 6 weeks was beneficial to increasing performance of sport-specific tests was 45% for vertical jump, 65% for 10-m sprints, 49% for 20-m sprints, 83% for horizontal jump, and 99% for 30-m sprints. In addition to improvements in the performance of sport-specific tests, suggesting the potential for greater adaptation and larger training effects, the provision of feedback may also be used in applications around performance targets and thresholds during training.
  26. 26. FEEDBACK
  27. 27. TESTING ➤ 1RMs ➤ Jumping ➤ RSI ➤ Peak Power Output
  28. 28. PREDICTIVE TESTING ➤ Predict 1RMs with sub maximal loads ➤ Validated results ➤ Benefits: ^Frequency, ^Safety, Seamless
  29. 29. AUTO- REGULATION
  30. 30. AUTO- REGULATION
  31. 31. AUTO- REGULATION ➤ Predictive Test
  32. 32. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40%
  33. 33. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40% ➤ 3 reps @ 50%
  34. 34. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40% ➤ 3 reps @ 50% ➤ 3 reps @ 60%
  35. 35. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40% ➤ 3 reps @ 50% ➤ 3 reps @ 60% ➤ 3 reps @ 70%
  36. 36. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40% ➤ 3 reps @ 50% ➤ 3 reps @ 60% ➤ 3 reps @ 70% ➤ 3 reps @ 80%
  37. 37. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40% ➤ 3 reps @ 50% ➤ 3 reps @ 60% ➤ 3 reps @ 70% ➤ 3 reps @ 80% ➤ Working sets at Daily Max
  38. 38. AUTO- REGULATION ➤ Predictive Test ➤ 3 reps @ 40% ➤ 3 reps @ 50% ➤ 3 reps @ 60% ➤ 3 reps @ 70% ➤ 3 reps @ 80% ➤ Working sets at Daily Max ➤ 5 x 2 @ 90% of DM
  39. 39. THRESHOLD TRAINING
  40. 40. THRESHOLD TRAINING
  41. 41. CUTOFF TRAINING Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptationsF. Pareja-Blanco1 , D. Rodrıguez-Rosell1 , L. Sanchez-Medina2 , J. Sanchis-Moysi3,4 , C. Dorado3,4 , R. Mora-Custodio1 , J. M. Ya~nez-Garcıa1 , D. Morales-Alamo3,4 , I. Perez-Suarez3,4 , J. A. L. Calbet3,4 , J. J. Gonzalez-Badillo1 1 Physical Performance Sports Research Center, Pablo de Olavide University, Seville, Spain, 2 Studies, Research Sports Medicine Center, Government of Navarre, Pamplona, Spain, 3 Department of Physical Education, Las Palmas de Gran Canaria University, Las Palmas de Gran Canaria, Spain, 4 Research Institute of Biomedical and Health Sciences (IUIBS), Las Palmas de Gran Canaria University, Las Palmas de Gran Canaria, Spain Corresponding author: Fernando Pareja-Blanco, Centro de Investigacion en Rendimiento Fısico y Deportivo, Universidad Pablo de Olavide, Ctra. de Utrera km 1, 41013 Seville, Spain. Tel.: +34 653121522; Fax: +34 954 348 659; E-mail: fparbla@gmail.com Accepted for publication 23 February 2016 We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty-two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8-week velocity-based RT program using the squat exercise while monitoring repetition velocity. Pre- and post-training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross-sectional area (CSA) and fiber type analyses, one-repetitioand squat strength gains than VL40 and greater improvements in CMJ (9.5% vs 3.5%, P 0.05), despite VL20 performing 40% fewer repetitions. Although both groups increased mean fiber CSA and whole quadriceps muscle volume, VL40 training elicited a greater hypertrophy of vastus lateralis and intermedius than VL20. Training resulted in a reduction of myosin heavy chain IIX percentage in VL40, whereas it was preserved in VL20. In conclusion, the progressive accumulationas indic Scand J Med Sci Sports 2016: : –doi: 10.1111/sms.12678 ª 2016 John Wiley Sons A/S. Published by John Wiley Sons Ltd
  42. 42. MOTIVATION
  43. 43. LOGISTICS Implementing VBT without hassles MONITORING
  44. 44. LOGISTICS Implementing VBT without hassles
  45. 45. THERE WILL BE PROBLEMS
  46. 46. BEST PRACTICES ➤ Make it “Dummy Proof” ➤ Minimize setup ➤ Aim for “invisible” ➤ Make the data actionable
  47. 47. THANKS @mikeyoung

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