Velocity based training

In response and further expansion to my previous post I’d like to evolve the idea of strength vs. Power and discuss velocity based training (VBT).

The common misconception is that to be strong you must lift heavy weight. While there is some truth to this the true determining factor is how fast you move the weight. There are many folk out there able to squat 225lbs. Some squat it for 1 rep others can squat it for 10. One’s ability to move weight with high velocity and efficiently will greatly determine their overall force transfer off the bar. Repetitions completed doesn’t always mean more power either, Squatter A who squats 225 for 1 rep may move the bar with better transfer speed then squatter B who squats it for 10 half decent reps. So, lets revisit velocity. Velocity is an objects rate of change in reference to its mass and distance travelled over time. Given the scenario (lifting a barbell) the velocity won’t be staggering, seeming we are moving a heavy load relative to bodyweight over a relatively short distance. However, the difference between an Olympian level lifter and an average joe can be the difference of a milliseconds in velocity.

Ok, so I think the point has been made that lifting with high velocity plays a key role on your ability to transfer energy and lift heavier weights. But how do you train to improve velocity?

Short anatomical review. The muscles involved in moving load are the accelerators and decelerators. Accelerators aid in moving loads concentrically while decelerators help with eccentric contractions. When we emphasize the contraction of either the accelerators or the decelerators we elicit a growth in neurotransmitter firing capacity in the muscle cells. Faster the transmission of information the faster the muscles contract and thus the faster the load can be moved.

Perform slow eccentric movements with high time under tension moving directly into fast upward concentric movements. For example, if we are squatting, perform 5 sets of 3-5 reps at 65-80% 1RM with a slow 3-5 sec eccentric followed by a quick 0-1 sec concentric movement. The idea is to overload the muscle nuclei and build reactive strength. The eccentric overloads the muscles and the concentric transfers built up potential energy into kinetic energy.

I recommend implementing box squats and pause squats along with slow eccentric squats. Same principles can be applied to front squats, deadlifts, and Olympic lifts.

Training like this will greatly amplify force output and allow you to transfer your power to sport based performance much better then strictly lifting heavy sh!t.

So next time you decide strength and power are something you want to improve on think of two things. A) Move slow to fast with 80-95%1RM loads and B) use etxtraining strength program available with a Gold membership.

This topic will come up again soon with greater detail, but for now, take this info and apply it.

“Progression is built through consistency and tested by Passion“

JB