recent trends & future directions in velocity based strength training

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



AUGMENTED FEEDBACK –ENHANCING THE TRAINING “OUTPUT”




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.

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

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


The traditional %-based approach


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 approach – Bench Press

Intensity Percentage 1RM Reps in the tankBench Press Velocity "Stop"




Velocity based training can help us find the “Optimal Training

Zone” sweetspot in our daily strength training sessions


Velocity based training approach – Back Squat

Intensity Percentage 1RM Reps in the tankSquat Velocity "Stop"





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


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)

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.


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.


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?!

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



This results in high power @ moderate to high loads

THE POWER CLEAN



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

recent trends & future directions in velocity based strength training

Technology