recent trends & future directions in velocity based strength training
TRANSCRIPT
RECENT TRENDS & FUTURE DIRECTIONS INVELOCITY BASED STRENGTH TRAINING
Eamonn Flanagan, PhD.@eamonnflanagan
WHAT IS VELOCITY BASED TRAINING?AND WHAT IT’S NOT
LOAD, EFFORT & EXERTIONTHE TERMINOLOGY OF INTENSITY
WHEN & WHY YOU DON’T NEED VBTMAX. STRENGTH & THE COACHING EYE
5 KEY APPLICATIONS OF VBTPUTTING IT INTO PRACTICE
ANOTHER REASON YOU DON’T NEED VBTTHE MYSTERIOUS CASE OF THE POWER CLEAN
WHAT IS VELOCITY BASED TRAINING?
VBT IS THE USE OF A VELOCITY MEASURING DEVICE TO PROVIDE FEEDBACK DURING STRENGTH TRAINING TO OPTIMISE THE STRENGTH
TRAINING PROCESS
VELOCITY BASED TRAINING: WHAT ITS NOT
IT IS NOT NEW!
IT IS NOT AN ALTERNATIVE TO STRENGTH TRAINING!
IT IS NOT NECESSARILY HIGH VELOCITY TRAINING!
VBT: THE TERMINOLOGY OF INTENSITY
LOAD: WEIGHT ON THE BAR, PERCENTAGE 1RM
EFFORT: “INTENT” TO PERFORM REPS WITH MAX. CONCENTRIC ACCLERATION & SPEED
EXERTION: PROXIMITY TO FAILURE IN A GIVEN SET
Jovanovic & FlanaganResearched Applications of Velocity Based Strength TrainingJASC 21 (1), 2014.
WHAT ARE WE TRYING TO ACHEIVE?
WHAT IS POWER? WORK
TIME
Power is the rate at which work is performed
Work is Force x Distance
Power = Force x Distance/Time
Power = Force x Velocity
THE ROLE OF MAXIMAL STRENGTHWeaker athletes do not possess enough strength to express high power – This is their limiting factor
Simply increasing strength (force) may stimulate an increase in power output
Increase in maximal strength = Velocity increase at submax loads
Strength is a foundational element in the development of power
Strongly consider whether you need advanced methods & measurement techniques in novice or weak athletes
DEVELOPMENT OF THE COACHING EYEConsider VBT use in the context of your athlete’s level.Are they strong? Are they weak? Are they novices?
Consider VBT use in the context of your own coaching development
Use of VBT may distract your focus of attention.
- Have you served your time and “seen” thousands of reps?- Is the coach : athlete ratio right?- Will VBT use distract you from something more obvious
and important?- Are you using VBT for you or for you athletes?
DEVELOPMENT OF THE COACHING EYEConsider VBT use in the context of your athlete’s level.Are they strong? Are they weak? Are they novices?
Consider VBT use in the context of your own coaching development
Use of VBT may distract your focus of attention.
- Have you served your time and “seen” thousands of reps?- Is the coach : athlete ratio right?- Will VBT use distract you from something more obvious
and important?- Are you using VBT for you or for you athletes?
There are some great reasons to use velocity based
training… but there are just as many reasons not
to!
It’s all about context.
BUT IF THE TIMING AND CONTEXT IS RIGHT, VELOCITY BASED TRAINING CAN HAVE SOME VERY USEFUL AND
EXCITING APPLICATIONS
HERE ARE FIVE OF THE BEST….
FIVE KEY APPLICATIONS OF VBT
THE LOAD/VELOCITY PROFILE & 1RM PREDICTION
AUGMENTED FEEDBACK – ENHANCING THE TRAINING “OUTPUT”
OPTIMISING THE RELATIVE LOAD & ACUTE TRAINING ADJUSTMENT
USING VBT TO LIMIT FATIGUE EFFECTS
IDENTIFYING & TARGETTING SPECIFIC TRAINING QUALITIES
FIVE KEY APPLICATIONS OF VBT
THE LOAD/VELOCITY PROFILE & 1RM PREDICTION
AUGMENTED FEEDBACK –ENHANCING THE TRAINING “OUTPUT”
OPTIMISING THE RELATIVE LOAD & ACUTE TRAINING ADJUSTMENT
USING VBT TO LIMIT FATIGUE EFFECTS
IDENTIFYING & TARGETTING SPECIFIC TRAINING QUALITIES
THE LOAD/VELOCITY PROFILE
Sachez-Medina, Perez, Gonzalez-Badillo, Int. J. Sports Med. . 31: 123-129. 2010.
Example bench press data from professional rugby player with 127.5kg 1RM.
(GymAware)
THE LOAD/VELOCITY PROFILE
Sachez-Medina, Perez, Gonzalez-Badillo, Int. J. Sports Med. . 31: 123-129. 2010.
There is a very strong, robust, linear relationship between load and velocity.
In simple strength training exercises such as the back squat, the bench press and the deadlift, as load increases, velocity
decreases.
This relationship is very strong and can be replicated in the practical setting used
VBT tools.
For traditional strength training exercises (non-ballistic) use mean concentric velocity or mean propulsive velocity
MINIMUM VELOCITY THRESHOLD
Sachez-Medina, Perez, Gonzalez-Badillo, Int. J. Sports Med. . 31:
123-129. 2010.
Each Subject achieved very similar
velocities on their last rep in sets to
failure.
Each subject hits similar velocities at the same % of 1RM
In traditional strength training exercises, there is a minimum
velocity threshold required to make a successful repetition.
There is no sig. diff. in “MVT” between a range of submax reps to
failure & measured 1RM
NB: The MVT is exercise specific
Minimum Velocity Threshold
Izquierdo et al. Int J Sports Med. 27: 718–724. 2006
0.1 – 0.15 m/s
0.3 – 0.35 m/s
Using the strength of the load/velocity relationship AND the exercise specific
minimum velocity threshold allows us to predict 1RM using a sub-maximal
protocol.
This process also allows us to develop a load/velocity profile which can add
greater depth of insight to traditional 1RM strength testing.
THE LOAD/VELOCITY PROFILE GUIDELINES
Mean concentric velocity measured at 4-6 loadsRange from 30-85% of 1RM
Conservative, randomised incremental load progression
Spread loads to ensure a 0.5 m/s decrease in velocity (40-80% in bench press; 30-85% in the
squat)
Record highest mean velocity recorded @ each load
Plot load x-axis; plot velocity on y-axis
THE LOAD/VELOCITY PROFILE GUIDELINES
Where,y = min. velocity threshold (0.1 m/s)
m = slope (-0.0113)x = predicted 1RM load c = intercept (1.5757)
PREDICTING 1RM BASED ON LOAD/VELOCITY
Jidovtseff et al. JSCR. 25. 2011
Accurate & highly correlated with measured 1RMactual
High correlations but different 1RM values
Appropriate to measure training induced adaptation
Don’t interchange 1RMpred & 1RMactual
Jidovtseff et al. JSCR. 25. 2011
PREDICTING 1RM BASED ON LOAD/VELOCITY
The load/velocity profile gives greater insight into our strength testing data Two junior rugby players of the same playing position (wing); the same
bodyweight (85kg) and the same maximal upper body strength levels (Bench press = 120kg)
Athletes look “equal” based on the 1RM only. The load/velocity profile provides an opportunity to assess
strength qualities across the load/velocity spectrum and provides greater insight into
strength qualities beyond 1RM maximal strength only.
FIVE KEY APPLICATIONS OF VBT
THE LOAD/VELOCITY PROFILE & 1RM PREDICTION
AUGMENTED FEEDBACK –ENHANCING THE TRAINING “OUTPUT”
OPTIMISING THE RELATIVE LOAD & ACUTE TRAINING ADJUSTMENT
USING VBT TO LIMIT FATIGUE EFFECTS
IDENTIFYING & TARGETTING SPECIFIC TRAINING QUALITIES
Ankle dorsi-flexion training taskBallistic vs Isometric contraction typeMaximal “intensity of effort” in both interventionsSimilar increases in high velocity related contractile qualities
The
Ankle dorsi-flexion training taskBallistic vs Isometric contraction typeMaximal “intensity of effort” in both interventionsSimilar increases in high velocity related contractile qualities
The
It is also important to recognise the fact that the internal conduction velocity of muscle
may be independent of external movement velocity; it may be that the ‘intention’ to
move a load at high velocity is of greater importance than the actual movement
velocities achieved. The load utilised may be less important for high-velocity power
adaptation to occur, particularly if movements are performed with both maximal effort
and intent.
Possible Stimuli for Strength and
Power Adaptation (Crewther, Cronin, Keogh)
Sports Med. 35. 2005
Jump squat task, with & without velocity feedbackModerate to Large improvements in “output” in the jump squat exercise when feedback is providedSmall improvements in CMJ, 10/30m speed, HJ
Randell et al. JSCR, 25. 2011
100, 50, or 0% feedback given in DJ trainingWithin session enhancement in DJ performance (acute)Long term improvement was greatest in 100%, then 50%, then 0% group.
Keller et al. HMS, 36. 2014
100, 50, or 0% feedback given in DJ trainingWithin session enhancement in DJ performance (acute)Long term improvement was greatest in 100%, then 50%, then 0% group.
Keller et al. HMS, 36. 2014
Feedback drives output.
In any activity, athletes who are given direct feedback are more likely to
produce higher velocities or high power outputs in training exercises.
But again, always think of context! For some athletes, with poor movement
competencies, we may not wish to encourage maximal output until
movement competencies are robust
FIVE KEY APPLICATIONS OF VBT
THE LOAD/VELOCITY PROFILE & 1RM PREDICTION
AUGMENTED FEEDBACK –ENHANCING THE TRAINING “OUTPUT”
OPTIMISING THE RELATIVE LOAD & ACUTE TRAINING ADJUSTMENT
USING VBT TO LIMIT FATIGUE EFFECTS
IDENTIFYING & TARGETTING SPECIFIC TRAINING QUALITIES
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
Stuart YuleHigh Performance Training for SportsJoyce, Lewindon (Eds); Human Kinetics, 2014
Too light & easy
Too heavy & hard
Optimal Training Zone
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
The traditional %-based approach
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
Velocity based training approach – Bench Press
Intensity Percentage 1RM Reps in the tankBench Press Velocity "Stop"
(via Tendo Unit or GymAware)Light (L) < 80 > 5 reps in the tank 0.6 m/s
Medium (M) 80-85 More than 4 reps short of Max Effort 0.52 m/sMedium-Hard (MH) 85-90 2-4 reps short of Max Effort 0.42 m/s
Hard (H) 90-95 1-2 reps short of Max Effort 0.33 m/sVery Hard (VH) 95-100 No additional Reps / Max Effort 0.23 m/s
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
Velocity based training approach – Bench Press
Intensity Percentage 1RM Reps in the tankBench Press Velocity "Stop"
(via Tendo Unit or GymAware)Light (L) < 80 > 5 reps in the tank 0.6 m/s
Medium (M) 80-85 More than 4 reps short of Max Effort 0.52 m/sMedium-Hard (MH) 85-90 2-4 reps short of Max Effort 0.42 m/s
Hard (H) 90-95 1-2 reps short of Max Effort 0.33 m/sVery Hard (VH) 95-100 No additional Reps / Max Effort 0.23 m/s
Velocity based training can help us find the “Optimal Training
Zone” sweetspot in our daily strength training sessions
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
Velocity based training approach – Back Squat
Intensity Percentage 1RM Reps in the tankSquat Velocity "Stop"
(via Tendo Unit or GymAware)Light (L) < 80 > 5 reps in the tank 0.6 m/s
Medium (M) 80-85 More than 4 reps short of Max Effort 0.55 m/sMedium-Hard (MH) 85-90 2-4 reps short of Max Effort 0.5 m/s
Hard (H) 90-95 1-2 reps short of Max Effort 0.4 m/sVery Hard (VH) 95-100 No additional Reps / Max Effort 0.35 m/s
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
FIXED LOAD VELOCITY TEST
Mean Velocity (m/s) Mean Power (W)Baseline Score 0.85 408St Dev 0.05 26
Upper Limit (Large Effect) 0.91 440Lower Limit 1 (Moderate Effect) 0.81 392Lower Limit 2 (Large Effect) 0.78 376
Today's Scores:Rep 1 0.91 440Rep 2 0.9 425Rep 3 0.93 455Average 0.91 440
Today's Feedback: High Level High Level
Using individualised, historical data, warm-up “fixed load, single set” testing
protocols can be used to:
- Assess the athlete’s status “on the day”
- Manipulate/adjust prescribed loadings
- Make more informed decisions on the athlete’s readiness to train
STRENGTH REALISATION =STRENGTH POTENTIAL – STRESS IMPACT
FIXED LOAD VELOCITY TEST
This warm-up protocol data could be used to assess fitness/fatigue
(acute) or to track adaptation to training
over time (chronic)
FIVE KEY APPLICATIONS OF VBT
THE LOAD/VELOCITY PROFILE & 1RM PREDICTION
AUGMENTED FEEDBACK –ENHANCING THE TRAINING “OUTPUT”
OPTIMISING THE RELATIVE LOAD & ACUTE TRAINING ADJUSTMENT
USING VBT TO LIMIT FATIGUE EFFECTS
IDENTIFYING & TARGETTING SPECIFIC TRAINING QUALITIES
Velocity slows as fatigues develops.
Using velocity monitoring we can estimate metabolic stress and neuromuscular fatigue.
Lactate increases linearly; Ammonia increases curvilinearly.
Research suggests a maximum velocity loss of 30% in the squat and 35% in the bench press can be
established to limit metabolic by-product accumulation
Velocity monitoring to limit fatigue
Sachez-Medina, Gonzalez-Badillo, Med. Sci. Sports Ex. 43: 725-734. 2011.
Training is configured based on two variables:
a)The first repetition’s mean velocity
b)The velocity loss to be allowed expressed as a % loss in mean velocity from fastest rep of each set
When the prescribed % velocity loss limit is exceeded, the set is terminated
A novel velocity-based approach to strength training
Pajero-Blanco et al., Scan. J. Med. Sci. Sport. 2016.
Experienced strength trainers. Bench press with 85% 1RM.
Open ended sets & reps. Set terminated with velocity dropped >20% of initial
velocity
7-9 sets of 2-3 reps @ 85% with maximal intensity of effort.
Significant increase in maximal strength (via 1RMactual) compared with “traditional”
controlsPadulo et al. Int J Sports Med. 33. 2012.
1RM Strength = 10.2%1RM Speed = 2.2%
Velocity monitoring to encourage maximal training
velocity
If appropriate thresholds are implemented:
Metabolic fatigue can be limited
Higher intensities of effort maintained
Maximal strength may be enhanced in short
“peaking/variation” phases
Velocity monitoring to encourage maximal
training velocity
Padulo et al. Int J Sports Med. 33. 2012.
1RM Strength = 10.2%1RM Speed = 2.2%
If appropriate thresholds are implemented:
Metabolic fatigue can be limited
Higher intensities of effort maintained
Maximal strength may be enhanced in short
“peaking/variation” phases
Velocity monitoring to encourage maximal
training velocity
Padulo et al. Int J Sports Med. 33. 2012.
1RM Strength = 10.2%1RM Speed = 2.2%
Note of caution!!
Metabolic fatigue is limited. But do we know the effect the VBT
approach is having on neuromuscular fatigue?
Perhaps we are just replacing one form of fatigue with
another?!
FIVE KEY APPLICATIONS OF VBT
THE LOAD/VELOCITY PROFILE & 1RM PREDICTION
AUGMENTED FEEDBACK –ENHANCING THE TRAINING “OUTPUT”
OPTIMISING THE RELATIVE LOAD & ACUTE TRAINING ADJUSTMENT
USING VBT TO LIMIT FATIGUE EFFECTS
IDENTIFYING & TARGETTING SPECIFIC TRAINING QUALITIES
Parejo-Blanco et al., Scan. J. Med. Sci. Sport. 2016.
Parejo-Blanco et al., Scan. J. Med. Sci.
Sport. 2016.
Back Squat exercise onlyMaximum intent of effort on all reps in both conditions
20% Velocity loss group20% VL = approx. ½ max. repsExample: 4(8) or 3(6)
40% Velocity loss group40% VL = close to failureExample: 7-8(8) or 5-6(6)
70-85% 1RM loads across 8 wk interventionSprint/jump assessmentMuscle biopsy / fiber typingMuscle CSA
The extent of velocity loss determines the adaptation
Parejo-Blanco et al., Scan. J. Med. Sci. Sport. 2016.
40% VL had greater no. of reps & total
work
20% VL had higher ave.
velocity
NSD in strength gains
between groups
NSD in sprint performance
between groups
Greater hypertrophy
response in 40% VL group
20% VL had greater
increase in CMJ
20% VL had greater
preservation of type IIx fiber type
20% VL had increased velocity w
lighter loads
Bryan MannEliteFTS.comUnpublished Data
Training Data
Back SquatMVT = 0.3 – 0.35 m/s
Shallow Slope
Bench PressMVT = 0.1 – 0.15 m/s
Steeper Slope
Sachez-Medina, Gonzalez-Badillo et al.Int. J. Sports Med. 35, 2014.
Bench Pull vs Bench Press
75 Subjects
Sig. Diff MVT between bench press and bench pull
Bench Pull = 0.5 – 0.6 m/s
This can be a useful approach to target specific strength qualities
However considering exercises have different: - Minimum velocity thresholds
- Slopes of load/velocity relationships
And there are differences between devices…So take these “zones” with a pinch of salt and adapt based
on your own circumstances
WHAT IS VELOCITY BASED TRAINING?AND WHAT IT’S NOT
LOAD, EFFORT & EXERTIONTHE TERMINOLOGY OF INTENSITY
WHY & WHEN YOU DON’T NEED VBTMAX. STRENGTH & THE COACHING EYE
5 KEY APPLICATIONS OF VBTPUTTING IT INTO PRACTICE
ANOTHER REASON YOU DON’T NEED VBTTHE MYSTERIOUS CASE OF THE POWER CLEAN
THE POWER CLEAN
Photo credit: @hookgrip
Loaded Extension
THE POWER CLEAN
Photo credit: @hookgrip
Resistance to flexion:
- Eccentric Strength- Force Absorption- Athlete Robustness
The integrity of the body is limitedby the ability to accept/absorb forces
optimally throughout the bodyTommy Yule
“The peak velocity occurs at top of the second pull of the clean or snatch when the movement is done properly. Thus, peak velocity helps define the critical moment of the movement and thus is a clearer determinant of the success of the lift”
VELOCITY MONITORING & WEIGHTLIFTING
Bryan MannVelocity Based Training in FootballNSCA SCJ, 2016
THE POWER CLEAN
Shallower load/velocity slope compared with traditional STR exercises
Velocity decreases to a lesser extent with increase in load
THE POWER CLEAN
Shallower load/velocity slope compared with traditional STR exercises
Velocity decreases to a lesser extent with increase in load
This results in high power @ moderate to high loads
THE POWER CLEAN
Shallower load/velocity slope compared with traditional STR exercises
Velocity decreases to a lesser extent with increase in load
This results in high power @ moderate to high loads
70-80% produces high power and moderate to high loads
“… as resistance goes up, power also goes up because the velocity is fairly stable — you need a certain velocity to make a successful lift… “
Dan Baker
THE POWER CLEAN
The power clean offers a unique opportunity to train high force ability and high power ability simultaneously
Because of this very high MVT – maybe you don’t really need to monitor velocity in power clean. If you are making the lifts, velocity is being maintained
THE POWER CLEANDon’t get too hung up on 1RMs or velocity.
Is the load heavy enough to stimulate adaptation (70-80% 1RM)?
Is the movement smooth and “fluid”?
Is the athlete expressing maximally?
SummaryVBT isn’t an essential part of S&C delivery but does have some simple and effective applications
Don’t let technology distract you from your own coaching development and “easy wins” in novice athletes
VBT can be a great tool to:- Gather a greater depth of data from our strength testing- Stimulate greater intent in strength & power exercises- Help us make acute adjustments in high “stress” periods and limit
metabolic fatigue effects- Help us target specific strength qualities
Make sure you think critically around your VBT use and really question if it is benefitting your athletes’ training?
THANK YOU!
Eamonn Flanagan, PhD. @eamonnflanagan