Velocity Based Training: A Guide to Getting Started with Your VBT

This gives you instant visual feedback for each rep when using the app. The Vitruve app tracks your progress over time for each lift. The Vitruve encoder can easily be transported in your gym bag. The time it takes to set it up – from taking it out of your gym bag to anchoring it and vbt chart connecting the string to your bar – is just a few seconds. People have made up these “strength qualities” and convinced themselves that each one has to be trained individually, and that is just not the case. Train speed the best way possible and train strength the best way possible.

vbt chart

As a function of the reports, the GymAware can also give you a predicted 1RM for any given day. With this already done and accounted for, it enables you to examine trends in the loads lifted at the various velocity zones over time to assess progress. Some people get lucky and get the results they desire, I’d always rather be right than lucky. For example, the default minimum velocity for bench press is 0.18 m/s (it’s different for other lifts).

VBT and On-Field Performance

The technical storage or access that is used exclusively for anonymous statistical purposes. It is most effective in terms of strength/power improvements. They are vague, especially in people with little experience since they are not able to apply as much force as possible.

  • Once you enter this, you can begin the test set.
  • The next step is to tether the encoder to the barbell with the string.
  • Plus, it will rotate with the barbell, pulling the string with it.
  • Dr. Bryan Mann, shares his velocity based training table that includes all the velocity ranges in the strength speed continuum.
  • No amount of squatting — at any velocity zone — can alone get me to run a sub 11 second 100 metres.

Each set should be progressively heavier than the previous set by about 10%. The general recommendation is to start at about 60% of your typical 1RM. The second set should be ~70% 1RM, the third should be ~80% 1RM and the final set should be ~90% 1RM. It’s valuable to have an accurate 1RM estimation because it gives you an idea of your performance level for the day.

Benefits of the Vitruve Encoder

This is because the nervous system is never constant and today’s 1RM may not be tomorrow’s, therefore it is very arbitrary, and a punctual test cannot set the tone for all your training days. Research by Gonzalez-Badillo found a near perfect relationship between percentage of 1RM and the corresponding velocity on the individual’s velocity profile. This means that when the individual tested their 1RM, their velocity at the corresponding percents of 1RM always stays the same. Learn more from Bryan Mann – who was the first to come up with the name velocity based training – by watching his webinar via this link. Previously if you selected pounds for your weights Metric would sometimes be stubborn and convert everything to… Metric now accepts that metric is not the only metric.

And I don’t recommend toying with it unless you have a reason and know what you’re doing. I can see this being useful if your training involves some sort of tempo training with a slow, controlled eccentric. By utilizing the eccentric option , you can be sure you’re not lowering the bar too fast.

Version 1.2 – Bar chart mods, algo fix, snatches

Metric now holds onto your set data right up until you actually record your next set. Leaving the Set Review screen will not delete this data. When video was being reprocessed for accuracy, sometimes results would be wildly inaccurate. The culprit was memory handling; Metric now handles memory properly so more accurate results are in fact more accurate.

vbt chart

If set up properly, it can estimate your 1RM for the day on any given lift – BEFORE you even perform any work sets. I’m a huge fan of the automation feature and use it most of the time. It works even better when you use it with the Rest / Countdown feature for tracking rest between sets. That combo really puts your workout on autopilot. In any case, the countdown setting times you between sets.

Individualized load-velocity profiles: Application considerations for increasing prediction accuracy

Within the detailed training history view, you can also delete data if you need to – including individual reps or entire sets. It will automatically start after you complete each set. Once it is 10 seconds away from your selected time, the app will say your name. At 5 seconds away, it’ll do a short beep every second until it reaches your selected time, at which point it will do a long beep. The purpose of the 1RM filter is to discard 1RM estimates on reps that exceed a specified velocity. The reason for this is that performing reps at very high velocities can produce an inaccurate 1RM estimate.

If activated, the timer starts as soon as you tap to start the set. It counts down for however many seconds you select when configuring the settings. This feature works great in conjunction with the “automations” setting, which I’ll discuss later. It makes it so you don’t even have to look at the app or use a separate stopwatch to time your rest.

In fact, I only ever use it with the app, myself. Once the string is attached to your barbell , you just need to click to start the exercise in the app and you are ready to begin the movement. I’ll discuss the details and process of using the app later. But first, I want to talk about what the encoder measures.

All the stuff in between will take care of itself. In addition to or instead of doing a max strength test, pick a weight and measure the velocity that you can move it. Or pick a velocity and see how much weight you can move at that velocity. Current trend is applying VBT concept to strength training. The explosive zone is a little tricky to differentiate and this is in large part due to the small percentages of one rep max being used.

Assuming you’ve already set up your barbell, loaded on the weight and connected the Encoder’s string to the barbell, then simply click the “Start” button and begin lifting whenever you’re ready. Of course, accelerometer-based VBT devices are typically less expensive and more convenient to set up by simply sticking it on your barbell or yourself. However, it’s important to remember that the accuracy and reliability of your movement data are essential to doing VBT properly. Unfortunately, studies and anecdotes alike have shown accelerometer devices to be inaccurate and inconsistent. You can only reap the benefits of velocity based training if the VBT device you’re using is accurate and consistent. Luckily, the Vitruve is one of a handful of VBT devices that’s been scientifically validated through a study.

Pure strength exercises do not have a velocity requirement, which can mean the lifter does not always move with maximal effort level. Measuring bar speed provides velocity feedback and encourages a high effort level for the entire lift. The five velocity zones are commonly illustrated as being evenly distributed along the force velocity curve. The idea being that by changing the speed at which we perform a single exercise, we can specifically target that portion of the force velocity curve. Movement velocity is one of the best indicators of this readiness to train.

I haven’t noticed any fraying, stretching/deformation or any other type of deterioration in the time I’ve used it. Most people will never have a need to use the Vitruve Encoder without the app. But again, it’s nice to have the capability just in case you need or want to use it that way. You should have already set up your own Force-Velocity Profile for the exercise in question . In the next section, I’ll talk about how to get accurate 1RM estimates before your work sets – assuming you already have your Force-Velocity Profile set up correctly. When setting up my automation, I activate both the “Start set” and “Ending” options.

Specific strength qualities may be better trained with specific loading schemes tailored to target the desired quality. The above information can hopefully allow for more accurate application of training stimuli. The optimal power zone is characterized as the “transition zone” between speed-strength and strength-speed. This is where both velocity and force are acting “optimally” to produce the highest levels of power output. The max strength is determined by power outputs that are greatly influenced by the contribution of load and not velocity. From the table you can see that loads range from 100%-80% and velocities of 0.3 m/s -0.6m/s.

What’s new is just some of the technology becoming widespread. Bar speed is another piece of feedback that can be used in training, but there are already plenty of other ways to measure performance. If you want to measure bar speed, that’s totally cool.

Of course, you won’t see this since you’ll be lifting. You can tap on any training session to see the workout history. It will show all of the sets, reps and velocity data for that session. Let’s say you’re still getting unrealistic 1RM estimates even when going very heavy and you have an “almost perfect equation” for your profile. In this case, you may need to re-do your profile – but this time, you’ll have to manually enter a minimum velocity after completing your 4 records/test sets.

If you don’t get a very high R² value, it’s probably because you weren’t warmed up, had bad technique, chose the wrong weights or didn’t lift as fast as possible for all sets. Once you’ve selected the metrics you want to be displayed, set up your phone or tablet so that you’re in the frame, or have someone else film you. Don’t forget to hit the record button before starting the exercise. All of your data will still go into the training overview table when you’re using the video recording feature.

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