Velocity Based Training for everyday lifters: A sustainable approach to fitness

Velocity-Based Training simplified

Velocity-Based Training is the use of bar speed, or how fast you’re moving a weight, to guide your workouts. Instead of guessing your intensity based on how a weight feels, you use objective feedback to train smarter. VBT is a tool to ensure we are going hard enough to stimulate some type of change in our body like added muscle, strength, muscular endurance, or power without pushing too hard and in turn causing injury. 

If you want to know more about VBT, check out our article: getting started with VBT.

Some of the core variables we track in VBT include:

• Mean Velocity: The average speed of the entire rep, which helps indicate overall effort.
• Peak Velocity: The fastest point of the rep, often tied to explosive intent.
• Velocity Zones: Speed ranges that correspond with specific training outcomes like strength or hypertrophy.
• Velocity Cut-Offs: A built-in safeguard to end a set when speed drops too much, preventing overtraining.
• Velocity Loss: A fatigue indicator showing how much performance drops within a set, and it is directly related to hypertrophy training without overloading.
• Power Outputs: Measures of how much explosive force you produce.
• Bar Path: A visual representation of how efficiently you move the bar, which is also linked to proper technique.
• 1RM Estimations: A way to test max strength safely, without actually maxing out and risking injury.

I will explain how these apply to folks like us just trying to get in the best shape possible in just a bit. For now, I want you to know that we use two main tools to measure and track velocity, and they are the GymAware RS, a Linear Position Transducer (LPT), and for most of you training in your garage or alone in a gym, a laser unit, i.e. the FLEX unit. Simply put, the GymAware RS LPT Unit uses a tether (strong type of string) that attaches to the barbell or even to the person to act as a type of ruler measuring the distance traveled. Velocity is simply distance divided by time, which is what the GymAware RS is the gold standard in the industry for measuring velocity. 

The FLEX Unit is the only one of its kind, a laser unit. The FLEX Unit attaches to the side of the barbell and shines a laser against a reflective mat. The laser acts as the tether does in the GymAware RS unit measuring the distance and tracking the time. Once you know the load on the bar along with velocity (distance/time), you can calculate any equation that is pertinent to performance like power and more.

If you’d like a detailed comparison, check out GymAware RS vs FLEX to decide what’s best for your training needs.

If you are like most adults, you are after the results and minimizing risk of injury. VBT is that exact tool. VBT ensures that you are lifting the optimal load for a safe and effective workout. VBT also takes into consideration the days that you are simply tired and stressed, which is when we are at the most potential for risk of injury. Compared to old-school Percentage-Based Training, VBT lets the bar speed tell you how ready your body is, adjusting load or reps accordingly.

Is VBT even relevant for general fitness?

Absolutely. In this section I’ll explain why Velocity Based Training, or VBT, is a powerful tool for reaching your fitness goals no matter your level. I use it every time I train to stay safe, to track my progress, and to make sure I am getting the most out of each workout. Whether you are training for performance or simply looking to get fitter, VBT can help you train smarter and more effectively. Here are some ways you can utilize VBT and their benefits:

Autoregulation

One of the greatest advantages of Velocity-Based Training for adults is autoregulation, the ability to adjust your training in real time based on how your body feels that day. This ensures that you’re not pushing through fatigue unnecessarily or undertraining when you’re feeling strong. 

If you are like me, I have my family, profession, friends, and fitness. I have stressors from several areas of my life that I have to take into consideration. VBT does it for me. For instance, you can trap bar jump at a light load or a trap bar deadlift (if you don’t want to jump), and establish your typical velocity at a specific load. You can allow that testing to modify your training to avoid injury when you are overtrained or to maximize gains during a prime day. It’s such a simple way to avoid overtraining while maximizing your results.

The thing to remember is that your actual 1-repetition maximum can vary up or down 15-17% on a daily basis. That’s a big swing, and one that needs to be taken into account. If your velocity is 10% or more slower than normal, that’s a big sign to drop what you are doing and rest. You can read how this works in our article: autoregulation in strength training.

Instant objective feedback to drive intent

The instant feedback from VBT also adds a powerful motivation boost, keeping workouts more engaging and goal-oriented. For me, this is my favorite element that VBT provides. I’m someone that loves to go heavy. However, now I program myself to hit max loads at specific velocities. For example, instead of programming a 5-repetition maximum(5RM), I program a 5RM at .55m/s which is about 7.5 RPE or something that’s challenging but nowhere near maximum. I will still add some muscle and get stronger, but I will avoid that near failure zone where injuries take place. 

However, the GymAware RS and FLEX units will give you an audible ding when hitting your prescribed velocity as well as light up green on the App visual on your phone or on the IPAD. That ding will drive you to accelerate throughout the entire repetition, which is the actual definition of compensatory acceleration. Dr. Fred Hatfield brought this term to the masses explaining its importance to maximizing human potential. For adults trying to get fit, by accelerating throughout the entire repetition, they are assured to maximize muscle and connective tissue gains.

Time Efficiency

For busy adults, time efficiency is crucial, and VBT allows you to maximize results in minimal time by targeting the appropriate intensity zones without guesswork. You will know exactly how heavy to go, and you will know exactly when to stop with VBT tools like velocity loss. You can read about velocity loss and hypertrophy training in my article: ‘Hypertrophy; Theory to Application’.

Injury Reduction

Injury reduction happens with many of these advantages that VBT brings to the table. It helps you stay within technically sound movement patterns and avoid breakdowns caused by fatigue or poor load selection. For me, it’s simply saying that I refuse to work to a velocity close to where failure might take place. Every exercise has a minimum velocity threshold (MVT) where failure takes place. Here are some popular ones:

• Overhead Press is around .2m/s
• Back Squat/Front Squat has a MVT of .3m/s for most people, and .18m/s for experienced powerlifters
• Bench Press and Deadlift are both around .15 to .18m/s

Return to Training

On January 7th of this year, at 52-years-old I had my second total hip replacement. This time it was my left hip. By May of this year at the annual Sorinex SummerStrong 18, I back squatted 550 pounds and deadlift 550 pounds for the first time in over a decade. I’m also in the best cardiovascular shape of my life as well. How?

I used VBT to monitor each session. When I first started training, I had no idea what my strength level was at. However, I knew the velocity zones that would keep me safe and progressing. Once I could front squat and move around without pain, I started jumping to rehab my explosive strength looking at power production measured with my handy GymAware FLEX Unit. 

I used my GymAware FLEX to build not only back to where I was, but instead to being in the best shape of my life. If you will stay well above those minimum velocity thresholds that I told you about, you will continue to get progress without nearing possible muscular failure where all the injuries take place.

Training ‘Power’ to increase qualitative years

As you age, maintaining power becomes a key factor in general physical fitness. It’s one of the first physiological attributes that we lose as we age. Power is a combination of force and velocity. Power is enabled by the neuromuscular system along with elements like the stretch-shortening cycle, rate coding, and musculotendinous junction (MTJ).

VBT enables precise power monitoring to ensure you’re training the right qualities. It’s important to be able to test, monitor, and retest to ensure improvement. Personally, I want to be able to play basketball with my children and one day my grandchildren. I want to be able to do the things that I have done my whole life like run, jump, and change direction for as long as I possibly can.

Bar Path

Lastly, tools that track bar path help reinforce proper technique and promote safer lifting habits over the long term. It is important to discern whether a slow bar velocity is being caused from fatigue or poor technique. Both the GymAware RS and the FLEX unit with display bar path in their individual apps. The path shows up as a series of green and red lines dictating the path of each repetition. 

There is a preferred bar path for every movement. As you can see from image 2 below, there is some variance in the bar path showing deviation from one rep to the next explaining something needs to be addressed. To be clear, this isn’t something that comes with most other VBT devices, so don’t expect this feature with other brands. 

 VBT Zones simplified

There are five main velocity zones identified primarily by Dr. Bryan Mann. Each zone explains a different quality of strength.

Starting Strength Velocity >1.3m/s:

This is the highest velocity zone defined as qualities of strength. This zone relates to overcoming inertia. Without going into a deep dive of Sir Isaac Newton’s laws of motion, this zone refers to how quickly someone can build up enough force to overcome gravity and get the object moving. For adults, this zone will help maintain the rate at which your brain sends signals to the muscles to create movement. This keeps us athletic and able to avoid potential falls and accidents.

Speed-Strength Velocity Zone 1.0-1.3m/s:

Moving into the Speed-Strength zone, which falls between 1.0 and 1.3 meters per second, the focus shifts toward explosive movements that enhance tendon health and rapid force production. This is where jumps happen and submaximal Olympic lifts. 

Strength-Speed .75-1.0m/s:

This is where power is maximized. I spend at least a third of my training in this category. This is where a near maximum clean or a heavy trap bar jump shrug takes place. This category is important because power is the first trait to leave as we age.

Accelerative Strength .5-.75m/s:

This is the category that you will be in most of the time if you are trying to build some muscle. If muscle isn’t one of your goals, it probably should be. I’m not saying that you should try to look like the Incredible Hulk. I’m saying that muscle mass will slowly start to fade away if you aren’t trying to do something to maintain it.

Hypertrophy can happen with high repetitions (12-30 reps) or with lower reps (3-10). However, stimulating hypertrophy requires two elements: maximum intent (pushing against the barbell, dumbbell, or machine as hard as possible) and a slower velocity from fatigue to maximize actin-myosin cross-bridges. Therefore, no matter how fast the repetitions start at, the Hypertrophy stimulating reps will happen around 0.4 to 0.7m/s. You can read more about this once again in my articles:

• Hypertrophy: Theory to Application
• Repetition Velocity

Absolute Strength <.5m/s:

For building foundational strength and improving bone density, the Max Strength zone (.5m/s or lower) involves heavier lifts performed at slower velocities.

Muscular Endurance Zone (Starting between 1-1.3m/s and ending below .7m/s):

Finally, I want to mention something that isn’t unique to adults, but it’s definitely important to all of us. Muscular endurance or what I am calling, the Endurance zone, defined by velocities starting at between 1-1.3 meters per second, consists of light, fast-paced movements at first, but ending with slower velocities below .7m/s similar to the high repetition hypertrophy. These repetitions are often used in circuit training to boost general conditioning and work capacity. You can read more about this in my article, ‘Repetition Velocity’.

Practical applications for the general population

Getting started with Velocity-Based Training is simpler than you might think. A great first step is to explore the basics by visiting this introductory guide. Once you understand the fundamentals, you can implement a structured routine using a sample weekly program like the 3-Week VBT Fitness Plan. As you begin, it’s crucial to lift with intent, every rep should be performed with focus and purpose. Lastly, set realistic expectations for your bar speed goals. You don’t need to chase elite-level numbers to benefit; consistency and quality movement are what matter most.

Tools & Technology: what you need to get started

Two excellent tools for implementing Velocity-Based Training are the FLEX by GymAware and the GymAware RS. The FLEX unit is affordable, easy to use, and compatible with a free mobile app, making it ideal for individuals training at home or in smaller gyms.

For those seeking more advanced capabilities, the GymAware RS offers comprehensive features for tracking jump height, barbell velocity, and even bodyweight exercises. Both devices provide real-time visual feedback, simplifying performance tracking and helping users stay on target with their training goals.

Common mistakes to avoid

When using Velocity-Based Training, there are a few common mistakes to watch out for. First, avoid chasing speed at the expense of proper form, moving fast is important, but never at the cost of technique. If you have to use less than optimal technique to surpass a velocity, you didn’t really surpass the velocity. Breaks in your technique are risks of injury as well.

Second, don’t ignore fatigue signals; if your bar speed drops significantly from rep to rep, it’s a clear sign to stop or adjust. If you aren’t hitting typical velocities with your warm up sets, that’s a sign as well. Set those parameters to monitor fatigue and stick to them. You will avoid injury and continue to gain results for years to come. 

Lastly, be sure you’re using the correct velocity zones for your training goals. Misapplying zones, such as lifting heavy in a high-speed zone or going too light in a strength zone, can limit your progress and reduce training effectiveness. If power is the goal, you are moving moderate weight quickly. If you are working on maximum strength, the barbell shouldn’t be moving quickly. For all of you that are grinding in your garages like me and using the GymAware FLEX Unit, here’s an article filled with mistakes to avoid.

Final Thoughts: making fitness sustainable with VBT

VBT isn’t just for advanced athletes or world-class powerlifters. It’s for everyone. It’s to ensure each person is operating in their intended zone. It’s to keep us safe. It’s to give us other parameters to measure other than maximum lifts because fitness is about so much more than maximum lifts. 

If you have by chance been following my little comeback to competing in powerlifting while staying healthy and physically fit, you know that VBT has been invaluable to the process. I use it every single day, and I can honestly say that it’s the number one tool that is keeping me safe. Now you know how I use it, and you know why it’s keeping me safe. 

Here’s a simple plan to get you started that will help you add some quality muscle, get a little stronger, and even get you in better shape. I hope you enjoy the program

References

1. Mann, J. B., Ivey, P. A., & Sayers, S. P. (2015). Velocity-based training in football. Strength & Conditioning Journal, 37(6), 52–57.
2. Weakley, J. J. S., et al. (2021). The application of velocity loss thresholds in resistance training: A systematic review. Sports Medicine, 51(4), 607–618.
3. Gonzalez-Badillo, J. J., & Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International Journal of Sports Medicine, 31(5), 347–352.
4. Zourdos, M. C., et al. (2016). Autoregulation training based on repetitions in reserve improves muscular strength in trained individuals. Journal of Strength and Conditioning Research, 30(4), 939–947.

Travis Mash

Being a World Champion in powerlifting, Travis competed at a world-class level in Olympic weightlifting and has coached professional Olympic weightlifters alongside Don McCauley and Glenn Pendlay at Team MDUSA. Now Travis coaches the most successful weightlifting team in the USA.