Why your training should also be based on your daily form
If you train regularly, you are certainly familiar with the following problem: on some days you feel strong, on others rather weak. Sometimes training goes as if by itself, sometimes every weight feels infinitely heavy. Most training methods are based on fixed plans with pre-determined weights, percentages of your 1RM, and a set repetition range, but what if there were a method that adapts to your current performance capacity?
Velocity Based Training (VBT) takes your daily form into account. This modern training method uses the movement speed of an exercise to determine the ideal load in real time. This means: more efficient training, better performance, and less overtraining. In this article, we dive into what VBT is, what the philosophy behind it is, and how you can integrate it into your training.
What is Velocity Based Training
VBT is a method for managing strength training that uses not only the weight used, but above all the movement speed of an exercise as a central criterion. Instead of planning training based on fixed percentages of 1RM or reps in reserve, VBT is guided by the speed at which a load is moved. This concept allows for flexible and self-regulating control of training that is oriented towards your daily form. An important point that is often not sufficiently considered in training is that lifting very slowly may tend towards muscle fatigue, but the development of maximum strength or explosive power suffers as a result. Simply put, while you are moving heavy weights, the training effect is negligible.
The philosophy and goals of VBT
The basic idea behind VBT is simple: the heavier a weight, the slower it moves. This principle allows the load and number of repetitions to be adjusted in real time to your current performance capacity.
Optimal training control: Instead of training according to rigid %-values, training is adapted to your daily form.
Developing maximum explosiveness: Especially for sports like weightlifting, the ability to move loads quickly is essential.
Avoiding overtraining: Fatigue can be measured via velocity drop and thus controlled.
Efficient strength development: VBT helps to select exactly the weight that is ideal for the desired training effect.
How VBT works in practice
With VBT, the speed of movement is measured in meters per second (m/s). These values can be divided into different training zones.
Less than 0.5 m/s: Targets maximum strength, ideal for powerlifting, maximum strength training.
0.5 – 0.75 m/s: Targets hypertrophy, ideal for muscle building, moderate volume.
0.75 – 1.0 m/s: Targets explosive power, ideal for fast lifts, weightlifting.
More than 1.0 m/s: Targets speed, ideal for sprint training, jumps, ballistics.
There are several methods for measuring the speed of the barbell.
- Linear position transducers
- Accelerometers
- Smartphone apps
How it was verified that these speeds are optimal
Long-term studies: Athletes were trained over several weeks at different speeds to measure gains in strength and performance.
Comparison of muscle activation (EMG): Electrodes were used to check at which speeds muscle activity is highest.
Correlation with athletic performance: Sprint times, jump heights, and maximum strength were optimized and analyzed with VBT training.
Determination of the minimum effective velocity loss: Researchers found out what the ideal velocity loss is for the individual training zones.
The advantages of Velocity Based Training
Daily form-dependent adjustment: Instead of training with weights that are too heavy on a bad day, the load is adjusted according to the speed.
Safer progression: You can measure progress not only via weight, but also via movement speed.
Optimization of explosiveness: Explosive strength is not only important for weightlifters, but for all athletes who sprint, jump, or perform dynamic movements.
Avoidance of unnecessary fatigue: You don't just stop when the muscles fail, but when the speed decreases too much.
Scientifically sound: VBT is well-researched in sports science and is used in many elite training centers.
The disadvantages of VBT
Technical effort: Without special devices or apps, it is difficult to measure speed exactly.
Requires getting used to: Many athletes are accustomed to %-based training methods and need time to adjust.
Devices cost money: High-quality sensors are often expensive, although smartphone apps can offer a cost-effective alternative.
What the average athlete can learn from VBT
Even if you are not a professional athlete, you can integrate some important principles from VBT into your own training.
Train according to daily form: Instead of strictly adhering to fixed percentage values, observe your performance on every training day. If the weight moves unusually slowly, reduce it. If it feels light, you can increase it.
Focus on explosive repetitions: Regardless of whether your goal is muscle building or strength, try to perform your repetitions as quickly as possible, as long as your technique is correct.
Avoid excessive fatigue: If you notice that your speed is dropping significantly, stop the set or reduce the load.
Use simple measurement methods: Even without expensive equipment, you can observe your movement speed. A simple trick: if the weight moves slower and slower over the course of the sets, you are too tired or the weight is too heavy.
Conclusion
Velocity Based Training is a modern method for training control that is used in many professional sports. For the average athlete, VBT is not strictly necessary, but the underlying principles are extremely valuable. Anyone who adjusts their training weights intelligently according to their daily form, pays attention to explosiveness, and avoids unnecessary fatigue can use the advantages of VBT even without expensive sensors.
