Velocity-Based

Training
How to Apply Science,
Technology, and Data
to Maximize Performance

Nunzio Signore
CSCS, NASM, FMS
 Library of Congress Cataloging-in-Publication Data

Names: Signore, Nunzio, 1962- author.

Title: Velocity-based training : how to apply science, technology, and data
to maximize performance / Nunzio Signore.
Description: Champaign, IL : Human Kinetics Inc., [2022] | Includes
bibliographical references and index.
Identifiers: LCCN 2020054190 (print) | LCCN 2020054191 (ebook) | ISBN
9781492599951 (paperback) | ISBN 9781492599968 (epub) | ISBN
9781492599975 (pdf)
Subjects: LCSH: Athletes--Training of. | Sports--Technological innovations.
| Speed.
Classification: LCC GV711.5 .S56 2022 (print) | LCC GV711.5 (ebook) | DDC
613.7/1--dc23
LC record available at https://lccn.loc.gov/2020054190
LC ebook record available at https://lccn.loc.gov/2020054191

ISBN: 978-1-4925-9995-1 (print)

Copyright © 2022 by Nunzio Signore

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This book is dedicated to my wife, Tracey, and my daughter,
Maia, for putting up with my crazy and constant desire to learn
and create, which can render me temporarily unavailable—even
when I’m home and many times in the same room. This was no
more evident than during the COVID-19 pandemic, when we
quarantined for four months in our home in New York.
This page intentionally left blank
Contents
Foreword vii | Acknowledgments ix | Introduction xi

PART I What Is Velocity-Based Training? 1

1 Breaking the VBT Code . . . . . . . . . . . . . . . . . . . . . . . . . . 3

2 Understanding the Metrics . . . . . . . . . . . . . . . . . . . . . . 15

3 Tools of the Trade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

PART II Getting Started 41

4 The Special Strength Zones . . . . . . . . . . . . . . . . . . . . . . 43

5 Calculating a One-Rep Max . . . . . . . . . . . . . . . . . . . . . 59

6 Using Autoregulation and Velocity Loss . . . . . . . . . . . . . 69

PART III Programming 85

7 Yearly Periodization Using VBT . . . . . . . . . . . . . . . . . . . 89

8 Early Off-Season: Tissue Prep and Hypertrophy . . . . . 101

9
Mid–Off-Season: Submaximal and Maximal
Strengths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115

10 Late Off-Season and Preseason: Transfer to

Sport-Specific Power . . . . . . . . . . . . . . . . . . . . . . . . . . 127

11 In-Season: Strength and Power Maintenance . . . . . . . 143

12 Sample Programming . . . . . . . . . . . . . . . . . . . . . . . . . 151

Bibliography 171 | Index 177 | About the Author 183

Earn Continuing Education Credits/Units 187
| v
This page intentionally left blank
Foreword
Nunzio Signore is one of the most passionate, intelligent, and infinitely
curious coaches in the strength and conditioning profession. As he proves
in this book, he is rapidly becoming a pioneer and one of the “go-to
guys” for everything related to velocity-based training (VBT). His work
has been an inspiration to us here at the Florida Baseball Ranch, where
we train high-level throwing athletes. We have been utilizing VBT for a
little over a year, and our results are remarkable. The introduction of VBT
to our process has amped up our training’s specificity while providing
objective, measurable feedback and fresh motivation for our athletes.
When it comes to getting the best return on training time, “speci-
ficity” rules. Most coaches and instructors would agree that to get the
most bang for your training buck, the activities you choose should be as
specific as possible to the performance outcome you desire. Throughout
strength training’s history, many well-intentioned coaches with incom-
plete information (myself included) have overused, misinterpreted, and
misapplied this concept of specificity. Somewhere along the way, in our
pursuit of specific outcomes, solid strength training practices morphed
into a load-averse process that became known as “functional training.”
The original idea may have been sound, but its application watered
down the results.
Nunzio Signore understands that while a solid foundation in tradi-
tional slow, heavy lifting is vital for any athlete, it doesn’t address the
temporal dimension of specificity. For high-intensity sports skills that
present significant time constraints, traditional strengthening may not
be enough to train an athlete to produce force quickly enough to meet
the demands of competition. VBT, by providing external feedback on
the speed at which we are moving either our body or an object, brings
attention to not only the force side of the power equation, but the “veloc-
ity” side as well, helping to solve this dilemma.
VBT also takes care of the biotensegral dimension. Muscles don’t
sit on bones ready to produce power, coordinate and control your
movements, or protect inert, non-contractile tissue (such as ligaments,
bones, fascia, and joints). They hang off like a sagging rope. Before you
can express power, coordinate and control your body, or protect inert
tissue, you must remove the slack from the system. In a high-intensity,
athletic movement, the best way to remove muscle slack is through iso-
metric co-contraction of all the muscles around a joint or limb. When

| vii
viii | Foreword

co-contractions are properly sequenced and synergized throughout the

kinetic chain, several benefits are attained: sheer forces are dampened,
power is amplified, and connective tissue is protectively wrapped in a
blanket of stability. The movement becomes smooth and effortless, and
the athlete can accomplish task-related goals while conserving energy
and minimizing injury risk.
Before the innovation of VBT, coaches could only estimate time pres-
sure and visually observe co-contraction. VBT, as Nunzio brilliantly
explains in this book, provides objective, measurable evidence of time
pressure and ultimately training the body to co-contract.
In this text, Nunzio offers a stem to stern look at everything related
to VBT and takes the reader on a journey that begins with the theory
and history of VBT and culminates in a thorough step-by-step process
for applying VBT in programming for all sports throughout an entire
yearly plan. Prepare to have your mind opened to an entirely new and
incredibly productive way to train athletes. This book is sure to become
a staple for strength coaches worldwide and will be a game changer for
anyone preparing for a high-intensity athletic endeavor.

Congratulations, Nunzio. Well done.

Randy Sullivan, MPT, CSCS

CEO, Florida Baseball Ranch®
Acknowledgments
Special thanks to Mike Mejia for considering me for this project as well
as Laura Pulliam for making me sound a lot smarter than I really am.
This book would not have been possible without all of the great
research done on the topic of velocity and power. While there are too
many of you to mention here, please know you are in the reference cita-
tions and all played a crucial role in the research that went into creating
this book.
I would, however, like to give a special thank you to Dr. Bryan Mann,
Yuri Verkhoshansky, Tudor Bompa, and the NSCA for much of what I
have learned while writing this. I could not have created this text with-
out all of the groundwork you all laid down before me.
A special thanks goes out to my friend and business partner, Bahram
Shirazi, as well as Jason Schwartz for his research work on the first few
chapters. And lastly, thank you to my entire staff at Rockland Peak Per-
formance (RPP), which many times acted as ground zero in the quest
for VBT data over the years—this includes all of the athletes who walk
into RPP every day and have the faith in me to help them succeed. An
additional thank you goes out to the model athletes—Dante Tobler,
Nancy Newell, Josh Loeschorn, and Maia Signore—for providing visual
demonstrations during the photo shoot for this text and also to Joe
LaTona from LT Visual Media for photographing the shots.

| ix
This page intentionally left blank
Introduction
Velocity-Based Training: Past, Present, and Future
The concept of velocity-based training (VBT) is nothing new and, in fact,
it can be traced as far back as more than 100 years ago, when velocity was
about how fast one was moving. More recently, with the work of such
pioneers as Carmelo Bosco and Soviets Y.V. Verkhoshansky (Fundamentals
of Special Strength Training in Sport) and R.A. Roman (The Training of the
Weightlifter), the athletic-training community has begun to place some
visual, or real, numbers and concepts into the equation.
In the 1990s, Louie Simmons brought the Tendo unit to the United
States’ athletic-training community’s attention. The Tendo is a device
that hooks to the barbell, plate stack, or athlete and measures velocity
in meters per second. If the proper mass of the barbell or the athlete
has been entered into the unit, it then provides power output as well as
velocity measurements. During this time, Coach Dr. Bryan Mann also
helped to further the attention and knowledge on VBT with his excel-
lent work Developing Explosive Athletes: The Use of Velocity Based Training
in Training Athletes, as well as innumerable published research articles
and speaking events at a multitude of seminars on the topic. Through
his book and articles, Mann continues to be a driving force in applying
VBT to all sport athletes, and, to this day, is one of the premier authori-
ties on research and direct application of VBT to sport.
While I have always been an advocate of pushing the envelope on all
things strength and conditioning, I, like everyone else 15 years ago, relied
solely on percentages of a 1RM to delegate loads to specific phases of an
athlete’s program design. This changed drastically a few years ago when
I personally began experimenting with VBT in my own facility with my
athletes after having read Dr. Mann’s book on the subject. I was pleased
to find faster results in power, likely because with pinpoint accuracy, I
was able to target specific types of strength. I hand-select which of my
younger athletes are eligible to use VBT based on their training age,
weight room discipline, and ability to exhibit good form. This, in turn,
develops my trust for them to efficiently use it.
While I train many high school, college, and professional athletes from
all sports, the main clientele in my facility happens to be baseball play-
ers. With baseball being such an extremely explosive sport where things

| xi
xii | Introduction

happen hard and fast, I have found the carryover to sport to be noth-
ing short of amazing. Pitch velocities and exit velocities have increased
exponentially, and gains in sprint times—both in the 30- and 40-yard
dash—are apparent across all sports. Simply put, VBT is the perfect fit.
I can tell you this: Since beginning to use VBT with my athletes and
getting them to buy in as well, I have found increases in strength, speed,
and, ultimately, power (with increases in jump height as high as three to
four inches in a single off-season) at a much greater level and frequency.
I hope that you find this information valuable and that you, too, can
reap the rewards of using VBT with your athletes as I have.

Nunzio Signore
 I
PART

WHAT IS
VELOCITY-BASED
TRAINING?
This page intentionally left blank
 1
CHAPTER

Breaking the VBT Code

This chapter introduces the basic concept of VBT as well as why it is

a great option for identifying specific adaptations and training zones
with your athletes. It also includes a brief discussion on assessing the
type of athlete you have in front of you in order to better use velocity
to create programs for athletes based not only on the sport but also on
the time of year.

WHAT IS VELOCITY-BASED TRAINING?

VBT is a method for evaluating the intensity of a given movement by
calculating displacement and time through the monitoring of bar or
body speeds. For many years, the standard method coaches used was
determining the weight of that load based on a percentage of a one-
repetition maximum (1RM). VBT, on the other hand, is based on the
speed of a movement or load lifted.
Today’s advancements in technology allow us to more precisely focus
on the speed at which a bar or an athlete is moving as well as the per-
centage of loss in velocity from rep to rep or from set to set. The market
has propelled the concept and application of VBT in recent years, which
has caused the need for more information regarding this emerging tech-
nology. That is the purpose for me having written this book. While you
don’t need to use VBT technology to be a good coach, having a better
set of tools will always help a great craftsperson. Don’t just use VBT
concepts or tools for the sake of relevance; use them to solve problems
that are unique to your environment.

|3
 
4 | Velocity-Based Training

Research in Spain revealed a few key findings about some of the ben-
efits of VBT (González-Badillo and Sánchez-Medina 2010):

• People who train with maximal velocity during the concentric phase
of a lift or movement attain better strength and power results than
those who do not train with maximal intended velocity.
• Velocity decreases fairly linearly across a set of traditional strength
training exercises such as bench presses and squats.
• Velocity is closely related to the percentage of the 1RM.
More recently and in growing numbers, coaches
VBT is a method
and practitioners are using VBT to determine the
for evaluating optimal load independent of 1RM, optimize strength
the intensity of a (force), or adjust the load intensity to optimize the
given movement velocity and speed at which an athlete can move that
by calculating load to better produce power as the season draws near
displacement and (see figure 1.1). VBT is also a powerful tool used to
time through the accurately monitor current stress or fatigue on the
monitoring of bar or central nervous system on a daily or weekly basis.
body speeds. Most sports require approximately 0.150 to 0.220
milliseconds to produce enough force to be considered
fast. In more power-based sports such as American football, baseball, or
track and field, this time is even faster. While absolute strength, or more
specifically, peak force, is still and always will be the foundation for all
other types or speeds of strength, the key is to figure out which athletes
require more force, or who benefits from working at higher velocities,
and the specific loads needed to produce the training adaptations or
speed most specific to an athlete’s given sport.
Although coaches who implement higher velocity strength work
frequently use VBT technology, VBT itself is not limited to developing
dynamic strength at higher velocities alone. VBT is an objective method
of evaluating intensity of a given movement. So, how exactly is this
done? The speed output is typically tracked by a piece of technology
or device known as a linear position transducer, which attaches to the
bar, or, more recently, wearable accelerometers such as a PUSH Band can
be worn around the arm (see figure 1.2), ankle, or waist (the center of
mass). These devices help monitor the velocity of a movement, correlat-
ing more precisely to an athlete’s 1RM. Note that while an athlete’s body
speed is far more important than simply looking at bar speed during
weight training, the key takeaway here is that coaches should look at
how using bar speeds in their training can help improve sport speed
and the capacity to repeat it.
Figure 1.1 More recently and in growing numbers, coaches are using VBT to
determine optimal training loads.

Figure 1.2 VBT is not limited to developing dynamic strength at higher velocities
alone. Coaches and athletes should look at how using lower velocities with VBT in
their training can help improve levels of absolute strength.

| 5
6 | Velocity-Based Training

Figure 1.3 is a chart of VBT ranges that I developed based on hun-

dreds of athletes who have trained at my facility over the past few years.
Inspired by Dr. Bryan Mann’s original chart found in his book Developing
Explosive Athletes (2016), my modifications take into consideration the
different ranges for upper- and lower-body exercises. As you will soon
learn, the VBT ranges in figure 1.3 apply to most athletes, but these
ranges do not always directly correlate because of varying genetic and
training age differences in athletes. It is always best to gather your own
data over time; however, I have shared this with many coaches who have
reaped amazing results.
The data in figure 1.3 provide coaches and athletes with invaluable
external information regarding the speed and intensity of the lift or
movement. The data also give instantaneous feedback to lifters about
how appropriate the load is for the training session’s goal, allowing them
to adjust the load or volume accordingly. This can go a long way in help-
ing lifters make better decisions about load intensity when strength is
the training focus, or as the season gets near and power becomes the
main training objective, finding the appropriate load to use to improve
the balance between force and velocity. More importantly, while the
percentage-based 1RM has been the standard for many years, it is prob-
lematic because it considers neither the intensity nor the daily fluctua-
tions in strength due to stress and fatigue (e.g., lack of sleep, personal
issues, the residual effects of a game, the previous day’s training session,
etc.). These decisions are imperative in order to help create the specific
training adaptation we are looking to achieve based on the demands of
the sport, a player’s position, or the time of the year.

Rigidity Power Elasticity

100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0%

Absolute Accelerative Strength-speed Speed-strength Starting

strength strength (force) (velocity) strength
Bodyweight-20%
80%-100% 1RM 60%-80% 1RM 40%-60% 1RM 20%-40% 1RM
1RM
Lower-body
speed ranges <.50 m/s .50-.75 m/s .75-1.0 m/s 1.0-1.3 m/s >1.3 m/s
Upper-body
speed ranges
<.40 m/s .40-.60 m/s .60-.85 m/s .85-1.1 m/s >1.1 m/s

Figure 1.3 Special strength zone ranges and their association to percentage of 1RM.
Reprinted by permission from J.B. Mann, E8147/Signore/F01.03/658910/mh-R2
Developing Explosive Athletes: Use of Velocity-Based Training in Athletes,
3rd ed. (Muskegon, MI: Ultimate Athlete Concepts, 2016).
 Breaking the VBT Code | 7

WHAT ARE VBT’S GOALS?

This section defines 1RM as well as discusses its relationship to vari-
ous types of strength. It also explores some of the shortcomings of this
standard method, such as residual fatigue from stress and sport, and
how VBT may be a much better option when taking these parameters
into consideration.

1RM: The Load–Velocity Relationship

A 1RM is the maximum amount of weight that a person can lift for one
repetition. This can also be used as an upper limit for determining the
desired load of an exercise, as in a percentage of 1RM. This long-standing
percentage-based approach has been used to gauge training intensity
by helping determine appropriate load percentages to use at the start
of a new training program. These percentages range from less than 60
percent maximum to train muscular endurance and hypertrophy to
between 90 and 100 percent maximum when improvements in absolute
strength are the focus. These percentages also help
track improvements at the end of a training block in A 1RM is the
order to gain insight about a program’s validity based maximum amount
on the athlete’s pre- and post-1RM testing. of weight that a
While traditional 1RMs work, and I have used them
person can lift for one
for many years, this method becomes somewhat prob-
repetition.
lematic when we consider that strength levels vary
before and after a competition or from other stressors,
such as lack of sleep or dehydration. These day-to-day fluctuations in
strength have been shown to be as large as 18 percent above and below
a previously tested 1RM (Flanagan and Jovanovic 2014). For example,
table 1.1 demonstrates how an athlete, with a “tested” 225 1RM for the
bench press, performed 8 repetitions at 180 pounds (80 percent of his
estimated 1RM, or [0.80 m/sec]) on Monday. However, on Wednesday,
this athlete performed the same 8 repetitions at 0.50 meters per second
with a load of 185 pounds, making this approximately 83 percent of his
1RM and showing a 3 percent fluctuation (improvement) in his baseline
1RM. Once again, on Friday, after a great night’s sleep, he hits a personal
best of 190 pounds at the same 0.50 meters per second velocity. This
is now 85 percent of his tested 1RM—showing a fluctuation (improve-
ment) of 5 percent in his baseline 1RM. But, overdoing it by lifting again
on Saturday without adequate rest shows a decline of 8 percent. This
downward fluctuation can produce suboptimal results while increasing
the risk of injury.
8 | Velocity-Based Training

Table 1.1 DAILY FLUCTUATIONS IN PERCENTAGE OF A 1RM

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Working load at 180 lb Off 185 lb Off 190 lb 165 lb Off
80%
(.50 m/sec) of
estimated 1RM
Estimated correlation 80% — 83% — 85% 72% —
(%) to 1RM
Daily fluctuation (%) 0% — Up 3% — Up 5% Down 8% —

With VBT, however, we can measure movement velocity as a marker

of intensity instead of the traditional 1RM. We can also use VBT to help
prevent failure, which as we all know, can be extremely taxing on the
central nervous system and equally difficult to recover from. These fac-
tors can slow down an athlete’s progress considerably. But, let’s not get
ahead of ourselves—predicting a 1RM with VBT is covered in upcoming
chapters.

Using External Cueing

Providing feedback allows people to take that information and make
better, more educated decisions. This is especially true when talking
about motor learning or the refinement of an athletic skill. External
cueing focuses athletes on the effect of their movement through the
use of outside information as opposed to internal cueing, where ath-
letes focus only on their body movements or their own inner chatter.
Many methods can be considered external cues—a coach’s feedback or
visual cues from an apparatus, such as a stopwatch or VBT, are two great
examples of external cueing.
Research has consistently demonstrated that enhanced motor perfor-
mance and learning extend across different types of tasks, skill levels,
and age groups when using an external focus relative to an internal
focus (Wulf 2012). Further studies show that when athletes are given
external cueing relative to an internal focus or no focus instructions
at all, it not only increases jump height and speed but also enhances
neuromuscular coordination (Wulf 2012). Most good coaches and expe-
rienced athletes probably already use external cueing when it comes
to coaching technique such as, “Extend your hip” or “Drive your feet
through the ground” (see figure 1.4). With VBT, we can also get feedback
regarding speed or velocity of the movement, whether it is from a bar
or the body. Athletes who receive this type of external feedback have
 Breaking the VBT Code | 9

Figure 1.4 While technology-based methods, such as VBT, can help assist coaches,
there is no replacement for coaching. Here, an athlete receives important external
cues about form from a coach.

shown improved performance results because they were focused on the

intent of the activity. VBT also helps to hold athletes accountable for
their performance.
Here is an example of how VBT holds athletes accountable: When
VBT provides a speed of a lift or movement, VBT is incapable of know-
ing who the athlete is, which makes its feedback a completely objective
analysis of the athlete’s performance. So, let’s say an athlete performs a
bench press in a strength speed zone (covered more later in the book),
and the coach wants the velocity to be between 0.75 and 1.0 meters
per second. The VBT unit will tell us if the athlete actually performed
to the coach’s expectation. Despite the athlete thinking the movement
was fast enough, if the athlete moved with lower velocity, the VBT unit
would confirm so (see figure 1.5).
VBT also taps into the competitive nature of athletes. When athletes are
informed that they have one more chance to make the speed before the
load is lowered, I have found that 90 percent of the time the intent of the
next set increases substantially. As far as training in groups, competitive
nature explodes when using VBT. For example, assume three athletes are
10 | Velocity-Based Training

Figure 1.5 Using velocity on a deadlift to stay within a specific strength speed zone.

all working within the same bar speeds. As soon as one athlete moves
the weight quicker than another, weight room chatter and the true com-
petitive nature of an athlete emerges. The next thing you know, loads
have been increased and concentric velocities have gone up, helping to
create these athletes’ best workout of the week. To further drive this point
home, take a look at table 1.2, where two groups of rugby players were
given the same workout with the exact same volume. Results found that
the group that received feedback on their work showed greater gains in
performance (Randell et al. 2011).
In a nutshell, using VBT for external cueing has provided my athletes
with information that enables them to obtain a higher quality of work
and volume and thus helps them produce greater gains on the track,
court, or field.
 Breaking the VBT Code | 11

Table 1.2 PERFORMANCE INCREASE BASED ON FEEDBACK

FEEDBACK GROUP NONFEEDBACK GROUP
OUTCOME MEASURE PERCENTAGE INCREASE PERCENTAGE INCREASE
Vertical jump 4.6% 2.8%
Horizontal jump 2.6% 0.5%
10-m sprint 1.3% 0.1%
20-m sprint 0.9% 0.1%
30-m sprint 1.4% 0.4%
Data from A.D. Randell, J.B. Cronin, J.W.L. Keogh, N.D. Gill and M.C. Pedersen, “Effect of Instantaneous Performance
Feedback During 6 Weeks of Velocity-Based Resistance Training on Sport-Specific Performance Tests,” Journal of Strength
and Conditioning Research 25, no. 1 (2011): 87-93.

Building Accountability
I must preface this section with this statement: It is my experience
and belief that athletes must have a solid base of absolute strength in
order to be good candidates to use VBT in their training programs.
In working with both youth and professional athletes, I have found
that these younger, less mature athletes who do not possess either the
adequate strength, nor mobility possibly because of existing growth
plate issues, need to focus first and foremost on correct form and gains
in hypertrophy. However, as an athlete matures and their training age
increases, the athlete generally needs to be pushed harder to actually
produce maximum effort concentric movements and continue to create
positive adaptations. For such an athlete, VBT can be a game changer.
Unfortunately, as with anything, there are no absolutes. Unmotivated
or undedicated athletes can cheat the system with VBT. By purposely
moving their bar or body slowly during initial testing, athletes can attain
lower baseline speeds in order to avoid having to work as hard to match
or increase those numbers and metrics later. That is why I require an
athlete to earn “the right” prior to allowing them to start using VBT. To
summarize, getting immediate feedback on speed makes the intention
of the movement clear to hold our athletes accountable.

Monitoring Fatigue
Everything that happens in our lives causes either an action or a reac-
tion. Whether it is training, practice, relationship or family issues, or a
lack of sleep, all of these situations can profoundly affect an athlete’s
central nervous system, or recovery. As previously mentioned, research
suggests that 1RM strength can vary by 18 percent in either direction on
12 | Velocity-Based Training

any given day (Flanagan and Jovanovic 2014), meaning that prescribed
percentages can be wildly inappropriate in either direction depending
on the amount of stress athletes have applied to their central nervous
system.
Autoregulation refers to a system that manages volume to regulate
individual differences in an athlete’s work capacity based on stress-related
fatigue. This can be a powerful tool for a coach helping an athlete to
avoid over- or undertraining in terms of the athlete’s long-term athletic
development (LTAD). Athletes will increase strength by progressing at
their own pace based on daily and weekly variations in performance
parameters, unlike traditional linear periodization (LP), during which
there is a set increase in intensity from week to week. For example, one
study showed that the progressive resistance through autoregulation was
more effective than the LP model means of programming in increasing
the bench press and squat over a period of six weeks (Mann et al. 2010).
By using VBT, we can take these parameters into account by locking
into a percentage of a bar or body speed rather than a percentage of
1RM. By receiving a number after each rep on a daily basis, we can see
if the weight needs to be decreased due to fatigue that particular day or
increased because of new strength gains. For example, assume an athlete
has recorded a baseline measurement of 250 pounds (113 kg) for 1RM on
a barbell bench press. If this athlete is in a maximal strength phase and
the program calls for 5 × 5 at 85 percent 1RM, it would look something
like this: 5 × 5 at 212 pounds (96 kg), or 85 percent of 250 pounds (113
kg). We also know that by monitoring this athlete’s bar speed with VBT,
this particular athlete moves 85 percent of 1RM at 0.48 meters per second.
Using this information, let’s take a look at table 1.3, which represents
three days of the athlete’s bench press at a baseline 85 percent of 1RM.
In table 1.3 , day 2 represents what the same day 1 lift might look like
after a long week of studying for finals, and a few nights out with friends.
When we take into account the various stressors that have been placed
on this athlete during the week, according to this athlete’s bar speed, the
baseline 85 percent now equates to roughly 95 percent of 1RM. Without

Table 1.3 VARIATIONS IN VELOCITY BASED ON DAILY READINESS OR

FATIGUE IN THE DEADLIFT
DAY AMOUNT OF READINESS OR FATIGUE VOLUME AND INTENSITY
1 Normal readiness 5 × 5 at 212 lb (96 kg): 0.48 m/sec
2 Poor readiness 5 × 5 at 212 lb (96 kg): 0.35m/sec
3 Excellent readiness 5 × 5 at 212 lb (96 kg): 0.52 m/sec
 Breaking the VBT Code | 13

the use of VBT, this athlete may continue to muscle through the next
four sets and possibly get hurt. However, getting external cueing from
VBT can let this athlete know early to decrease the weight due to poor
readiness on this particular day.
Take another look at table 1.3 and focus on day 3. Having aced all
the tests and taking better care of one’s body, this athlete’s next upper-
body day shifts to the other side of the curve. Here, the 85 percent that
was prescribed now looks more like 75 percent. Removing the negative
stressors in this athlete’s life (in this case worrying about test scores and
nights out on the town) could attribute to the increase in bar speed.
It could also be that the athlete simply got stronger. Either way, if the
athlete continues to work at this speed and percentage, the athlete may
be undertraining and thus not getting the specific adaptation needed
for absolute strength.
This is just one example of how getting daily external feedback from
VBT not only helps athletes chase the specific adaptation they are looking
for but also helps prevent injury or even undertraining resulting from
fluctuations in 1RM because of day-to-day stress levels.

VBT allows us to better identify specific strength zones in order to create

the specific adaptations we are trying to produce with our athletes.
While these velocities are closely correlated at traditional 1RM, there
will always be discrepancies among athletes because of genetic makeup
and training age. I have personally witnessed the power and competitive
environment VBT produces through external cuing when working with
my athletes in groups in the weight room.
This page intentionally left blank
 2
CHAPTER

Understanding
the Metrics
Not all velocities are created equal. This chapter discusses the three
types of measuring protocols used for implementing VBT. It explains
the significance of each and why one metric may be more suitable than
another depending on which adaptation—strength, speed, or power—an
athlete is looking to improve. This chapter also reviews what eccentric
and concentric contractions are, why they are important, and how they
play an integral role in VBT.

ECCENTRIC AND CONCENTRIC

CONTRACTIONS AND DECELERATION
To understand the different metrics associated with VBT, we must first
review eccentric and concentric muscle contractions as well as decelera-
tion in order to know why different methods of tracking velocity should
be used. The ability to get in and out of concentric and eccentric muscle
contractions quickly and more efficiently allows athletes to better use
the stretch shortening cycle (SSC) to produce force at fast rates (discussed
in greater depth in chapter 6) and ultimately produce more power. This
ability is the gold standard in performance and is a big part of what
separates elite athletes from the rest of the athletic field.
During this discussion, keep in mind that VBT only measures the
concentric portion of the lift or movement. However, it’s vitally impor-
tant to understand the eccentric portion because it substantially boosts
the acceleration of the concentric portion when we monitor bar or body
speeds. This makes the eccentric portion of the movement a key perfor-
mance indicator (KPI) as well when playing sports.

| 15
 
16 | Velocity-Based Training

Eccentric Contraction
An eccentric muscle contraction is the motion of an active muscle while
it is lengthening under a load. When a muscle contracts eccentrically,
it is absorbing energy (as opposed to a concentric contraction which uses
energy). The lengthening of the muscle also puts the tendons on slack
as shown in figure 2.1.
During this process, a few things happen—the muscle
An eccentric muscle absorbs energy developed by the external load in order
to support the weight of the body against gravity, help-
contraction is the
ing absorb shock and reducing the risk of injury. On
motion of an active
the performance side, the storage of this elastic energy
muscle while it is
helps the muscle to recoil in preparation for the fol-
lengthening under lowing concentric contraction (i.e., acceleration). For
a load. example, a countermovement jump improves the eccen-
tric strength of the muscle and helps the athlete store
energy more easily in the low position (see figure 2.2a), increasing neural
drive and switching quickly to the
concentric, or elastic recoil, posi-
tion, of the jump (see figure 2.2b).
In addition, eccentric contrac-
tions require far less motor unit
activity (approximately four times
less) and consume much less
oxygen for a given muscle move-
ment than concentric contrac-
tions. These reductions allow an
eccentric contraction to handle
more force (load), with a lower
energy requirement, which may
explain why eccentric overload Eccentric
training is essential in the early
stages of a strength training pro-
gram: It enhances tissue prep and
makes athletes stronger in low
positions. Although VBT is not
typically used in this portion of
the lift, eccentric overload training
maximizes training in later stages
when heavier loads are used. It also Figure E8147/Signore/F02.01/658917/mh-R1
2.1 Eccentric muscle contraction .
 Understanding the Metrics | 17

a b

Figure 2.2 (a) Eccentric contraction, or the loading portion of a jump, and
(b) concentric contraction, or the explosive portion of the jump.

helps athletes better absorb and store force eccentrically to achieve a

higher end result—to produce a more explosive movement in their sport.

Concentric Contraction
Intention to move a barbell or the body as fast as possible is one of the
most important factors for increasing strength and power, and it relies
on neural adaptations to achieve this. The increase in neural drive
allows the athlete to feel what true explosiveness is all about. It not
only requires a great application of force during the concentric portion
but also involves selecting the correct exercise to maximize the type of
concentric contraction needed (explained in greater detail in chapter 4’s
section on exercise selection). First, let’s briefly focus on what a concen-
tric contraction actually is.
18 | Velocity-Based Training

A concentric contraction uses energy and will result in acceleration

of an object. When a muscle is activated and required to lift a load that
is less than the maximum tension it can generate, the
A concentric muscle begins to shorten. This is referred to as a con-
contraction uses centric contraction. Two good examples of concentric
energy and will result contractions are raising the weight during a biceps
curl (see figure 2.3a) and coming out of the bottom
in acceleration
of a bench press (see figure 2.3b).
of an object.
However, the speed at which we perform these
concentric movements distinguishes whether we are
focusing more on strength or power. To increase power, we must train
both force (strength) and velocity (the ability to apply this strength).
This requires using heavier loads (force) and lighter loads (velocity).
During the concentric portion of a movement, the body as a protected
device, must reduce the velocity and force of the concentric portion of
the rep to guard against jerking the tendons or creating undue stress on
the joint when coming to an abrupt stop at the end range of motion.
On the other hand, when training the force side of the power equation,
there is little deceleration because we are using loads greater than 60
percent of 1RM. Due to the heavier load and slower speed, there is no
need for a longer range of deceleration. However, when training with
loads less than 60 percent, a larger portion of this concentric portion

Figure 2.3 (a) Concentric contractions during a

biceps curl and (b) a bench press.

a
 Understanding the Metrics | 19

must be used to decelerate the movement in order to protect the body

as mentioned. Therefore, to most efficiently train the velocity side of
the equation, athletes use ballistic exercises such as jumps and throws.
Because the body is being thrown into the air, it does not need to deceler-
ate the load. As a result, higher velocities can be attained because there
is no deceleration.

Deceleration
During the concentric contraction, we must both accelerate and deceler-
ate the load. Existing data show that as resistances increase toward 100
percent 1RM, velocity decreases. This act of purposely slowing down
the speed of the load or movement is a natural reflex in order to avoid
joint, tendon, or muscle injuries—otherwise known as deceleration.
Deceleration depends on the intensity of the load we are lifting and the
speed at which we are lifting it.
Here is a brief example of how a lighter load requires greater decel-
eration and vice versa. Lighter loads can involve deceleration of up to
50 percent of the entire concentric contraction. In the bench press, for
example, someone using a light load of 40 to 50 percent 1RM could be
only pushing during the first half of the exercise while the second half
of the movement is spent decelerating. This long deceleration time will
have a sizeable impact on the average, or mean, concentric velocity we
receive from our training device. On the other hand, loads over 65 to
75 percent 1RM should involve minimal or no deceleration because the
load being lifted is not being moved fast enough to affect the average
or mean velocity. There are ways to alter the mechanical profile of an
exercise such as utilizing bands or chains to decrease the decelerative
portion of the lift. For example, when using band resistance, the more
stretch the band gets, the more resistance it will offer. This forces the
athlete to continue accelerating toward the end of the concentric action
in order to overcome that resistance. This, in turn, minimizes decelera-
tion. These higher loads also mean lower velocities,
resulting in lower power outputs. Therefore, it is Lighter loads can
vitally important to use the correct type of exercise have deceleration of
and the correct means for measuring the velocity of up to 50 percent of
that exercise. This brings us to the three metrics we the entire concentric
use for determining percentages and strength zones
contraction.
as well as which method to use for specific exercises.
20 | Velocity-Based Training

METRICS FOR MEASURING

Traditionally, resistance exercise intensity has been shown to be the most
vital factor in producing adaptations of muscular strength. In recent
years, however, another underused factor to consider and measure is
movement velocity. When measuring velocities with VBT, we should first
be cognizant of what our training focus is. Are we training for strength
or power? When distinguishing between strength and power, we must
take into consideration both the speed at which the bar or body is being
moved in relation to the load and the amount of deceleration involved.
One study found that when training for speed or
When distinguishing power using loads between 20 and 100 percent 1RM
between strength and with nonballistic exercises such as your standard
power, we must take bench press or squat, the relative load at which the
into consideration braking phase (deceleration) no longer existed was
both the speed at 76 percent of 1RM (Sanchez-Medina, Perez, and
Gonzalez-Badillo 2010). This tells us that we can get
which the bar or body
more accurate percentages of a 1RM using loads above
is being moved in
75 percent because there is more deceleration when
relation to the load using lighter loads (remember, the body is being pro-
and the amount of tected as it comes to an abrupt stop at the end range
deceleration involved. of motion). In summary, when training for strength,
using loads greater than 60 percent of 1RM increases
the time spent accelerating through a larger range of motion and elimi-
nates much of the deceleration component found when using lighter
loads and higher velocities. Knowing which training adaptation to look
for will help you choose not only the exercise but also the method of
measurement to use, ultimately affecting the accuracy of calculated
speeds while using VBT.

Mean Concentric Velocity

Mean concentric velocity (MCV) is simply the average speed during the
entire concentric portion of the exercise, including the time spent decel-
erating through that range of motion. Because strength-based exercises
consist of both acceleration and deceleration phases, the mean concen-
tric velocity metric should be used (see figure 2.4). This makes MCV a
KPI for training absolute strength exercises such as the squats, deadlifts,
and bench presses. It is also the best single velocity measurement to use
at the beginning of the off-season when those exercises are performed
using loads greater than 60 percent 1RM. For sports where upper-body
actions are important and may require more capacity during the second
half of the movement, MCV is the way to go.
 Understanding the Metrics | 21

Figure 2.4 An MCV metric is a better choice for strength-based exercises using
heavier loads of greater than 60 percent 1RM because they consist of both acceleration
and less time spent decelerating (because of the higher load).

Remember that exercise selection matters.

Mean concentric velocity
While traditional strength exercises (squats,
bench presses, deadlifts, pull-ups, etc.) are
(MCV) is simply the average
best for training with medium resistances and speed during the entire
higher reps for muscle hypertrophy, or for concentric portion of the
heavier resistances and lower reps for neural exercise, including the time
activation adaptations, the slower velocities spent decelerating through
involved with these exercises do not make that range of motion.
them, by themselves, ideal choices for power
development. These more explosive power movements can be more
accurately measured through the use of peak concentric velocity (PCV),
which is discussed next.
22 | Velocity-Based Training

Peak Concentric Velocity

A key to continuing to progress and create performance adaptations is
increasing the rate of force development, or the speed at which we are
applying this newly acquired strength. After a good block(s) of strength
(greater than 60 percent 1RM) and dynamic strength (40 to 60 percent
1RM) are attained, higher speeds—depending on what is needed for
the sport—can and should be used. This is generally programmed in
the final four-to-eight–week block (preseason period) when PCV can be
used. This means that the method of measurement will change and the
exercise selection will likely change as well.
PCV is simply the peak speed during the concentric portion of the
exercise, and it is usually calculated every 5 to 10 milliseconds. This
metric is used for ballistic or power-based exercises. Ballistic exercises
are movements where force is produced for a very short amount of time
before the implement or body is projected into the air. During a large
portion of these ballistic movements, the athlete is not actually applying
force to the bar, so using an average of the entire
PCV is simply the movement is less efficient because no deceleration is
peak speed during the produced from trying to lock out the rep (see figure
concentric portion of 2.5). Exercises such as power cleans, snatches, bench
the exercise, and it press throws, and jump squats are generally used in
is usually calculated this period. Because of the ballistic nature of these
every 5 to 10 exercises, it is important to remember that, although
MCV is still usable, it would not be as accurate or
milliseconds.
efficient, and therefore, PCV may be a better option.

Mean Propulsive Velocity

Mean propulsive velocity (MPV) is a bit more involved, but it is a great
method for measuring and assessing true muscular power. Unfortunately,
MPV is not available on many wearable devices such as linear transducers.
Nonetheless, we need to understand the importance of MPV to be able to
apply it when devices such as Tendo and GymAware units are available.
While MCV refers to and measures the entire upward portion of a lift
(including the braking phase), its accuracy begins to get compromised
at or less than 60 percent of 1RM. MPV refers to and measures only the
portion of the upward movement during which the measured accelera-
tion is greater than the acceleration related to gravity. In other words, it
happens before deceleration occurs.
 Understanding the Metrics | 23

Figure 2.5 Using a PCV metric during ballistic movements, such as the hang clean.

MPV may be a more valid measurement later in

Mean propulsive
the off-season for both traditional exercises when
dynamic strength (loads between 40 to 60 percent velocity refers to and
1RM are being used, and greater deceleration occurs measures only the
due to the necessity to brake at the end of the range portion of the upward
of motion) and heavier ballistic jumps are performed movement during
at or around 40 to 50 percent 1RM when the decel- which the measured
eration is not significant because the upward phase acceleration is greater
occurs only after the implement has either left the than the acceleration
hands or the body has left the ground (i.e., takeoff). related to gravity.
Based on this mechanical principle, the use of MCV
related to the entire upward portion of a given movement may be more
biased and a less effective means of measurement than the use of MPV
24 | Velocity-Based Training

with lighter loads. A training system based on MPV may be a better

option for measuring performance at both ends of the force–velocity
curve, whether it be a jump or maximum dynamic strength ability, such
as a 1RM for a back squat.
This information suggests that, by referring the MCVs to the propulsive
phase, we can avoid underestimating an athlete’s true neuromuscular
potential when lifting light and medium loads while training for power
simply by taking out the measurement of the deceleration phase. There-
fore, many coaches and athletes believe that using MPV in training and
testing settings allows for a more effective method of measuring training
for strength or power than MCV.
Velocity is a useful parameter to measure during resistance training.
However, it is imperative to use the correct measuring protocol to factor
in the amount of time spent in the deceleration phase of the movement.
Mean (average) velocity, especially with resistances more than 60 percent
1RM, correlates well with strength exercises such as squats, deadlifts,
and bench presses and can be used when training strength as well as for
determining 1RMs. Dynamic strength and power adaptations, on the
other hand, typically occur using the same exercise at more moderate
resistances (approximately 40 to 60 percent) and require more decelera-
tion. This makes mean propulsive velocities a more efficient method
because the decelerated portion of the lift is eliminated when calculat-
ing average speeds. Finally, more ballistic types of exercises, such as
cleans, snatches, weighted jumps, and throws, are used in training for
explosiveness.
Peak power may be a better option to calculate the fastest 5 to 10
meters per second—the closest to in-game speeds—of these lifts or
jumps, making them great options during preseason training (see figure
2.6). In a study by Sanchez-Medina et al. (2010), the relative load that
maximized mechanical power output was determined using three dif-
ferent parameters: mean concentric velocity and power, mean power of
the concentric portion, and peak power. The load at which the braking
phase no longer existed was (regardless of the method used) 76.1 per-
cent (+/− 7.4) of 1RM. This is more than likely due to having to apply
force for a longer period of time because of the heavier load. Maximum
mechanical power output was dependent on the parameter used, making
it imperative to select the appropriate parameter according to the type
of exercise being done as well as the load being used.
Table 2.1 provides a quick summary of the three main methods of mea-
surement, the various measurements, and the adaptations they calculate.
Figure 2.6 Peak power may be a better option to calculate the fastest 5 to 10 meters
per second—the closest to in-game speeds—more ballistic types of exercises, like the
trap bar jump shown here.

Table 2.1 VELOCITY MEASUREMENT METHODS

METHOD DESCRIPTION SAMPLE EXERCISE SELECTION
Mean concentric The average speed during the Traditional exercises > 60% 1RM
velocity (MCV) entire concentric portion of the (e.g., back squats, bench presses,
exercise, including the time spent deadlifts)
decelerating
Peak concentric The peak speed during the Ballistic or power-based exercises
velocity (PCV) concentric portion of the exercise, (e.g., Olympic lifts)
usually calculated every 5 to 10
milliseconds
Mean propulsive Measures only the portion of Traditional exercises in which dynamic
velocity (MPV) the upward movement during strength loads between 40%-60%
which the measured acceleration 1RM are used (e.g., squats, bench
is greater than the gravity-related presses, deadlifts)
acceleration (before deceleration
occurs)

 | 25
26 | Velocity-Based Training

Hopefully, this chapter has cleared up a few things regarding the eccentric
and concentric portions of a movement and the relation of acceleration
and deceleration to different percentages of a 1RM. Using the correct
metric—MCV, PCV, or MPV—when taking measurements is essential for
getting the most accurate readings. We do, however, need to err on the
side of caution with using MPV because, even at the time of the print-
ing of this book, the metric is not available at most commercial units,
making it an expensive option.
 3
CHAPTER

Tools of the Trade

Not long ago, the linear position transducer (LPT) was the only way
to measure the velocity of the body or a bar. Now, with the addition
of accelerometers, coaches and trainers have various ways to monitor
velocity and power output. No matter the tool you choose, all calculate
velocity by measuring the rate of change in the body’s or bar’s position
over time. Because each method measures velocity a little differently, it
is imperative to perform a velocity profile before you begin training. By
doing so, we are using the athlete’s specific means of measurement in
order to keep data consistent. (Velocity profiling is discussed in upcom-
ing chapters.)

OVERVIEW OF VBT MEASURING TOOLS

Some coaches may prefer one type of measuring tool over another, but
the bottom line is each kind measures velocity by a different means. This
section discusses what makes these devices different from each other
and the pros and cons to consider when choosing the tool that may be
most practical for you.

Linear Position Transducers

LPTs such as GymAware or Tendo units are devices capable of measur-
ing displacement in a linear plane (see figure 3.1). An LPT consists of
a hardwired measuring cable—otherwise known as a tether, spool, or
spring—and a sensor, such as a potentiometer or rotary encoder. The
sensor converts the change in distance of the cable to voltage and, ulti-
mately, velocity and acceleration. The LPT also calculates average force
using the summed mass of the barbell and the mass of the lifter and

| 27
 
28 | Velocity-Based Training

a b
Figure 3.1 (a) The GymAware and (b) Tendo unit are the two main LPTs.
(a) Courtesy of GymAware; (b) Courtesy of Tendo Sport

multiplying by acceleration due to gravity (g = 9.81 m × s – 2). The aver-

age power may be calculated for each movement using the average force
and average velocity. Using a hardwired cable makes it easy to transition
from exercise to exercise without having to restart the device whenever
changing angles within the exercise selection. The advantage of using
an encoder is simple to see: The data is always a direct measure rather
than a calculated estimate.
In an attempt to validate LPT technology, a study was conducted using
an LPT that used three jumping conditions (squats, countermovements,
and drops) and compared the force plate’s values of average force, peak
force, and time–peak force to the LPT’s values. The study concluded that
LPT technology is a useful and accurate tool for measuring movement
velocity (Cronin, Hing, and McNair 2004). In another study that also
examined the reliability of measurement between the force plate and
LPT technology, each subject completed two testing sessions that were
separated by one week and included three rebound jump squats with an
88-pound (40 kg) external load. Again, the force plate and the LPT were
both found to be reliable in the measurement of peak force (Hansen,
Cronin, and Newton 2011).
While the price of Tendo units and GymAware might not be considered
as expensive as other measuring equipment, such as force plates, they
do present some budgetary concerns for many training facilities, as well
 Tools of the Trade | 29

as strength and conditioning coaches and personal trainers. Coaches

who train athletes either individually, or small in groups, might want to
consider different options for their day-to-day monitoring purposes. For
this reason, all VBT examples shown will use an accelerometer because
it is currently the most practical application used in the United States.

Accelerometers
More recently accelerometers, such as the PUSH Band (see figure 3.2)
and Bar Sensei, which are able to accurately calculate velocity, have been
making their way into facilities much like mine. Accelerometers differ
from LPTs because they use an algorithm to determine where the body
or bar is being positioned and when each movement starts and stops.
This algorithm adjusts according to the exercise being performed; for
example, with jumps, it adjusts through the change in angles when a
person moves from a vertical position to a wide position. Accelerometers
do not have the hardwired cable to calculate angles; instead, they are
preprogrammed to a built-in specific exercise suite. This feature works,
but its readings can be slightly more skewed than those of an LPT.
Accelerometers are great for measuring peak velocity (PV), but they
are inferior at detecting where they are in time and space. They are
usually included in other systems to assist the calculations, but again,

Figure 3.2 The PUSH Band is one of a number of accelerometers currently available
on the market.
30 | Velocity-Based Training

the algorithms are usually a step behind the technology. Small, subtle
idiosyncrasies, such as gripping the barbell and small micromovements,
will throw off calculations with accelerometers’ algorithms.
Another disadvantage of accelerometers is they currently lack the
capability to measure force (in real time) of rep-to-rep sets, which, as we
know, is the other half of the power equation. These units only measure
velocity. While some companies provide access to force readings via a
company portal, there are downsides to this. Users are required to pur-
chase expensive yearly subscriptions, and the readings are not immedi-
ate. There are, however, many benefits of using an accelerometer in a
group setting. First and foremost is affordability: Accelerometers have a
much lower price point than LPTs. Despite being slightly less accurate at
pinpointing specific velocities, in a team setting where wider ranges are
often used, accelerometers work just fine. Other benefits worth pointing
out are that accelerometers are designed to be worn on the body or on
the bar, do not require a hardwired cable, can be used anywhere, and
require much less space in the weight room. I have about 15 of them in
my facility and have been getting great results for years. I do, however,
also have one LPT when individual profiles are necessary.
While LPTs and accelerometers both show great accuracy and test-
ing when compared to a 1RM, LPT technology in the Tendo unit and
GymAware still seems to be the gold standard and the more valid and reli-
able way to measure velocity, acceleration, and force variables compared
to any accelerometer. However, accelerometers are still a viable option
for facilities in the private sector and in team settings where multiple
units can be used and a wider velocity range is applied (see table 3.1).

Table 3.1 PROS AND CONS OF LPTS AND ACCELEROMETERS

DEVICE TYPE PROS CONS
LPT (e.g., Tendo unit • Cable attachment makes • Very expensive
and GymAware) readings more accurate • Not very portable
• Measures force from rep to • Easier to break (cable)
rep as well as velocity
Accelerometer (e.g., PUSH • Inexpensive • Uses a slightly less accurate
Band and Bar Sensei) • Easily portable preprogrammed algorithm
• Works well in group setting • Currently does not read force
output from rep to rep
 Tools of the Trade | 31

DEVICE SETUP AND DATA INTERPRETATION

This section provides a brief overview of the basic setup for using both
an LPT and accelerometer. This is not a how-to instruction manual; it
is merely a glimpse of the step-by-step procedure from attaching the
devices to reading the information. The setup is slightly different for
each device.
As with any device that incorporates the use of data, the best place to
begin is by simply starting to use the device. I recommend getting used
to the feedback of the unit by reading velocities from rep to rep and
seeing if they improve or worsen. Even in these initial stages of learning
to use and apply VBT, you will begin to see results.
As discussed in the previous section, many different types of tech-
nology on the market are used for measuring VBT. Refer back to table
3.1 for a few of the more popular and most dependable (in my opinion)
options for LPTs and accelerometers.

Basic Setup for LPTs

For LTPs, such as the GymAware and Tendo, a thin cable spool attaches
to the barbell to measure distance and speed of the bar. The sensors
sample not only the rate and distance the cable line is traveling but also
the angle. Data can be stored locally on the device or through an online
portal in the cloud. The basic setup is as follows:

1. Set up the device.

This step is easy and self-explanatory. Some coaches get concerned
with the reliability when bar whip associated with the Olympic lifts
causes cable slack. While every unit will have some issues with read-
ings, absolute difference is so low that it should be of little concern.
Most of the bar whip comes from very heavy competitive loads, not
the typical ones used in sports training.
32 | Velocity-Based Training

2. Pair the device to an iPad.

The first step before pairing anything is to ensure that the Wi-Fi is
strong and secure. If you train in a basement or an underground
weight room, test the saturation of the Wi-Fi connection to each
iPad and lock it down.
3. Place the iPad in a convenient and safe location.
For the best functionality, iPads should be placed where athletes
can get feedback conveniently but out of the way of weights. Make
sure to use a mounting option that allows the tablet to be mobile.
Each unit pairs within a specific iPad, but the data are universal,
so, technically, any athlete can train off of any iPad or station.
4. Synchronize with the unit’s portal through the cloud (optional).
Most of the time, I record data locally (stored on the device); how-
ever, there is a great option for collecting data for teams to use. After
each iPad is securely connected to Wi-Fi, connect the associated
app to the cloud to access a user portal. Connecting is very simple
and only requires a username and password. After that, the rest is
basically done for you.
5. Set target zones and timers for workflow (optional).
These are great options that only LPTs offer. Refer to the user manual
for more information on how set up these functions.
6. Select your exercise.
To get the most accurate readings, all VBT devices come with a
library of exercises; however, most research and information refer
to the big lifts (squats; d-lifts; and bench and body-weight exercises
such as countermovement jumps, push-ups, and pull-ups).
7. Select your load and start your set.
Get into the habit of pushing every rep with maximal voluntary
concentric (MVC) action. This just means pushing every single
velocity measured rep as hard and as fast as you are physically
capable. Doing so ensures readings are as accurate as possible. Slow-
ing down concentric muscle action greatly skews the readings of
the velocity measuring technology.
 Tools of the Trade | 33

Basic Setup for Accelerometers

LPTs are wonderful, but, as you may recall, they are generally not practi-
cal for application in a large-group setting. Because of the high volume
of athletes coming in on a daily basis, over the past three years, I have
incorporated 14 PUSH Bands for their use in my facility. PUSH Bands are
easy to use and a great alternative to LPTs, which take up a lot of space
and time in a rack when the gym gets crowded with 20 or more athletes
all training at the same time with their own individualized programs.
The basic setup instructions for accelerometers are as follows:

1. Charge the band and

download app.
Most portable accel-
erometers use a micro
USB adapter that can
connect to a laptop
or a wall connector.
A f ter con nec t ion,
download the app
onto the iOS device,
launch the app, and
click on the menu
option to get started.

2. Pair the band with

the iOS device.
Ever y unit has its
own way of pairing
an iOS device to a
band, but all accel-
erometers currently
on the market do it
through the use of
an app that needs
to be downloaded.
Note that the band
can be connected to
only one device at a
time, so if the band is solid blue, it means it is already connected
to another iOS device.
34 | Velocity-Based Training

3. Choose the mode.

W h i le most u n its
come w it h adapt-
ers to enable direct
placement on a bar,
my experience has
seen more variance
in readings from set
to set when using
bar mode due to the
p ossibi l it y of t he
bar flying out of the
hands or off the top
of the shoulders when
reaching end range.
For this reason, I place the unit directly on the body, preferably
using a belt around the center of mass exclusively.

4. Place the iPad in a

convenient and safe
location.
For the best function-
ality, iPads should be
placed where athletes
can get feedback con-
veniently but out of
the way of weights.
Make sure to use a
mounting option that
allows the tablet to
be mobile. Each unit
pairs within a specific
iPad, but the data are
universal, so, techni-
cally, any athlete can
train off of any iPad
or station.
 Tools of the Trade | 35

5. Attach the device to

a barbell.
Attach the device to
the barbell close to
the plates so that it is
out of the way of the
grip.

6. Place the band.

Accelerometers can
be worn on the arm
or the waist depend-
ing on the exercise
selection. For most
exercises, place the
band on the upper
forearm or the lower
biceps (placement is
based on the type
of e xe rc i s e b e i ng
p e r for me d ). Yo u r
mobile app will dis-
play the proper band
placement for each
exercise. Note: For
jumps and free move-
ment, most units will
include a waist belt
that places the band
firmly on the center
of mass just above the
tailbone.
36 | Velocity-Based Training

7. Select your exercise.

To get the most accurate readings, all VBT devices come with a
library of exercises; however, most research and information refer
to the big lifts (squats; d-lifts; and bench and body-weight exercises
such as countermovement jumps, push-ups, and pull-ups).
8. Select your load and start your set.
Get into the habit of pushing every rep with maximal voluntary
concentric (MVC) action. This just means pushing every single
velocity measured rep as hard and as fast as you are physically
capable. Doing so ensures readings are as accurate as possible. Slow-
ing down concentric muscle action greatly skews the readings of
the velocity measuring technology.

Interpreting the Data

You’ve gathered the data—now what? Upon completion of the set or
rep, we can use the information we have received from the device in
many different ways, which, honestly, can be a book within itself. The
zones in figure 3.3 are from the same diagram as we saw in figure 1.3 in
chapter 1. (Note: For the sake of ease, this figure appears again in other
chapters.) Once again, while there are standard speeds that correlate to
a particular percentage of a 1RM, it is best practice to create your own
zones based on your clientele. These particular zones in figure 3.3 work
for my clientele who generally range from 16 to 24 years old.
In other words, the data in figure 3.3 basically say that the heavier a
weight gets, the slower it moves. The interesting part about this specific
data is that the velocity ranges are labeled by both speed of movement
and then the quality that specific velocity zone helps to develop. For
example, a powerlifter may stick to 85 percent or more of 1RM for the

Rigidity Power Elasticity

100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0%

Absolute Accelerative Strength-speed Speed-strength Starting

strength strength (force) (velocity) strength
Bodyweight-20%
80%-100% 1RM 60%-80% 1RM 40%-60% 1RM 20%-40% 1RM
1RM
Lower-body
speed ranges <.50 m/s .50-.75 m/s .75-1.0 m/s 1.0-1.3 m/s >1.3 m/s
Upper-body
speed ranges
<.40 m/s .40-.60 m/s .60-.85 m/s .85-1.1 m/s >1.1 m/s

Figure 3.3 Special strength zone ranges and their association to percentage of 1RM.
E8147/Signore/F03.03/658942/mh-R2
Reprinted by permission from J.B. Mann, Developing Explosive Athletes: Use of Velocity-Based Training in Athletes,
3rd ed. (Muskegon, MI: Ultimate Athlete Concepts, 2016).
 Tools of the Trade | 37

bulk of training the lifter is developing absolute strength, whereas a

football player would benefit more by training within the accelerative
strength zone of 70 to 80 percent, allowing the player to get off the line
and overpower weaker opponents who mistakenly trained with too heavy
of loads in the weight room and failed to capture the same accelerative
benefits. But let’s not get ahead of ourselves; each of these zones will be
discussed in greater detail in later chapters.
Let’s suppose an athlete performs a squat with 280 pounds (127 kg)
for five reps. Upon completion, the athlete gets an average reading of
0.62 meters per second for the set. According to the data in figure 3.3,
this reading would fall into the range of accelerated strength and be
equivalent to roughly 70 percent 1RM, giving the athlete an estimated
1RM of 400 pounds (181 kg): 400 × 0.70 = 280 (181 × 0.70 = 127). If this
athlete’s program has prescribed 70 percent 1RM, this reading falls within
the correct range. However, if 80 percent 1RM has been prescribed, the
number to strive for is closer to 0.50 meters per second, and weight
should be added. If 60 percent 1RM were prescribed, then 0.75 meters
per second is the target number, and a lighter load is needed.
In a nutshell, VBT allows for both velocity and power data to be given
instead of a hard number by using the special zones indicated in figure
3.3. This not only lets us know that we are working in the correct pre-
scribed percentage for that day but also helps us autoregulate and take
daily fatigue into consideration. Studies published in The Journal of

An offensive lineman may need to spend more time training in accelerative

strength as compared to a powerlifter who may spend a majority of time training
absolute strength.
(a) © Human Kinetics; (b) Seung-il Ryu/NurPhoto via Getty Images
38 | Velocity-Based Training

Due to various factors, such as lack of sleep, game play, or overtraining, strength
levels can vary by as much as 18 percent, making VBT a valuable method for
autoregulating workload.
© Human Kinetics

Australian Strength and Conditioning show how variable strength is from

one workout to another. Researchers found that a daily 1RM provided
for an 18 percent range of variance. This means that the 75 percent of
your 1RM programmed and performed on this day could be anywhere
between 75 percent plus or minus 18 percent (57 to 93 percent of your
1RM) on another given day and training session (Pareja-Blanco et al.
2016). This demonstrates one of the most valuable aspects of using
VBT—autoregulation and consideration of daily fatigue.
 Tools of the Trade | 39

Everyone’s needs are different, so a few things should be considered

before deciding whether the LPT or accelerometer better suits you or
your athletes:

• Is there a need for portability as a group setting?

• Which types of exercises and sports are being trained? Remember,
LPTs track angular exercises more accurately because of their hard-
wired cable. But, if the training exercises are lifts such as squats,
bench presses, deadlifts, and Olympic lifts and getting data on force
production is not an issue, then either choice will do the job.
• What is your budget and how much can you afford? Price differences
between LPTs and accelerometers are drastic, making accelerometers
the more affordable option.
This page intentionally left blank
 II
PART

GETTING STARTED
This page intentionally left blank
 4
CHAPTER

The Special Strength

Zones
The S.A.I.D. principle, which stands for “specific adaptation of imposed
demands,” states that training should create the adaptation or trait that
is needed to excel in our desired sport. However, the type of adapta-
tion needed changes from month to month and from athlete to athlete
based on anatomical makeup. One key advantage of VBT is the ability
for athletes or coaches to ensure that the desired trait they are trying to
achieve is being developed. Every type of strength or trait has a speed.
If we are not training in the required zone or at the desired speed, then
we are not developing the strength or trait we are chasing. This is where
the special strength zones come into play.
In this chapter, we look more closely at these zones and the specific
speeds and ranges involved as well as explain what the zones mean,
which specific adaptations in performance they help achieve, and the
appropriate times of the year they are applied. VBT allows the athlete to
pinpoint the specific strength adaptations that fall along the force–veloc-
ity curve with greater accuracy. This chapter also covers how to perform
a force–velocity profile in the following chapter, but for now, let’s get
into the special strength zones and how to better use them through VBT.

MONITORING STRENGTH BY SPEED

Every zone is associated with a specific bar and body speed (velocity)
and thus produces a different stimulus and corresponding performance
adaptations that are exclusive to the zone itself. This better enables us
to monitor an athlete’s associated velocities and focus on the trait the
athlete is trying to develop to help improve performance specific to that
athlete’s sport (see table 4.1).

| 43
 
44 | Velocity-Based Training

Different sports require different types of strength. Training in a particular strength zone
produces strength and performance adaptations that are exclusive to the zone itself.
(a) ©StockByte; (b) and (c) © Human Kinetics

Table 4.1 STANDARD SPEEDS 1RM PERCENTAGE CORRELATION

VELOCITY (M/SEC) RELATIONSHIP TO ESTIMATED 1RM
0.12-0.50 80%-100%
0.50-0.75 60%-80%
0.75-1.0 40%-60%
1.0-1.3 20%-40%
1.3+ Body weight-20%

While there are standard speeds that correlate to a 1RM percentage,

as shown in table 4.1, it’s really best to create your own ranges based on
your clients. Figure 4.1 represents these ranges that work for my clients
based on approximately 75 to 100 athletes who generally range from 16 to
25 years of age. Included is the correlation to a 1RM as well as the ranges
for both upper- and lower-body movements. Because of a larger range
of motion created by the longer limb lengths associated with the lower
body (e.g., squats, deadlifts), speed ranges are an average of 0.10 to 0.15
meters per second lower on upper-body lifts (e.g., bench presses, rows).
 The Special Strength Zones | 45

Rigidity Power Elasticity

100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0%

Absolute Accelerative Strength-speed Speed-strength Starting

strength strength (force) (velocity) strength
Bodyweight-20%
80%-100% 1RM 60%-80% 1RM 40%-60% 1RM 20%-40% 1RM
1RM
Lower-body
speed ranges <.50 m/s .50-.75 m/s .75-1.0 m/s 1.0-1.3 m/s >1.3 m/s
Upper-body
speed ranges
<.40 m/s .40-.60 m/s .60-.85 m/s .85-1.1 m/s >1.1 m/s

Figure 4.1 Special strength zones by speed.

Reprinted by permission from J.B. Mann, E8147/Signore/F04.01/658944/mh-R2
Developing Explosive Athletes: Use of Velocity-Based Training in Athletes,
3rd ed. (Muskegon, MI: Ultimate Athlete Concepts, 2016).

A CLOSER LOOK AT THE SPECIAL

STRENGTH ZONES
The body only cares about the stimulus that is placed upon it. It is
unaware of the type of exercise being done; it only knows “stress and
stimulus.” Let’s take a look at these zones individually as well as what
they mean in relation to the training adaptation that they help achieve
and the best time in the training cycle to apply them.
 Absolute Strength Zone
The absolute strength zone (0.10 to 0.50 meters per second), also known as
maximal strength, is the range that athletes will see their 1RM fall into, but it will
not necessarily be where an athlete performs best under heavy load due to the lack
of a higher velocity component in the lift (see figure 4.2). Absolute strength, along
with accelerative strength, is the primary strength adaptation when training with
maximal strength (phase III, which is discussed in greater detail in chapter 9), and
it is generally developed between one and four reps. While many coaches believe
that you should train power capability all year round, they are missing the fact that
power is a function of maximal strength, and to improve power initially, we must
first improve maximal strength through training in the absolute strength zone.

Figure 4.2 Training in the absolute strength zone with a deadlift at 80 to 100
percent 1RM.

The adaptation achieved is an increased diameter of the cross-sectional area of

the high threshold muscle fibers and an increased number of motor units able to be
recruited in a single effort (intramuscular coordination), thus improving the contractile
properties of the muscle. Note, however, that more experienced lifters with larger
cross-sectional areas of muscle fiber can use even lower “working” velocities and are

46 | Velocity-Based Training

able to better grind out reps (some as low as 0.10 meters per second) due to their
higher levels of absolute strength. This is why performing a full force–velocity profile
and establishing each athlete’s true 1RM velocities will give us the most accurate
ranges from person to person.
Although absolute strength is the foundation that all faster stimuli sit on, it is
not the only capacity to develop. While all athletes, especially younger ones, need
to start here, there is a point of diminishing returns when training for speed and
elasticity becomes a priority.

EXERCISES
Compound exercises (exercises that use multiple joints at a time) such as squats,
deadlifts, or bench press work best in this zone due to the ability to perform them
under heavy loads while maintaining good form.

PROTOCOL
Number of exercises 2-3
Sets 4-8
Reps 1-4
Total reps 15-30 per body part
Intensity > 80% 1RM
Rest 3-5 min, or as needed

TIME OF YEAR
Early to middle off-season

The Special Strength Zones | 47

 Accelerative Strength Zone
The accelerative strength zone (0.50 to 0.75 meters per second) is known as
accelerative strength (or submaximal strength, as it is referred to in the following
chapters) and is described as moving a moderately heavy load at a moderate speed
(see figure 4.3). This zone is typically where an athlete’s best force output is done,
especially when load is between approximately 0.65 to 0.75 meters per second or
60 to 65 percent 1RM. This is due to the fact that we are still using heavy enough
loads to create a strength adaptation, but they are light enough to allow athletes
to move their body and the bar quick enough to enhance the acceleration side of
the force equation (force = mass × acceleration). This accelerative strength zone
is a workhorse because it serves many different training adaptations and is used
with absolute strength—not only in phase III (see chapter 9) but also in phase IV
(see chapter 10)—to train alactic power and to maintain both strength and power

Figure 4.3 Training in the accelerative strength zone with a bench press at 60 to
80 percent 1RM.

48 | Velocity-Based Training

throughout the competitive period (in-season) as the season progresses. (This and
the training phases are covered in detail in part III.)
The ability to move the bar or body more quickly enables athletes to create more
peak force than at heavier loads because of the quicker time component used. During
the in-season, this becomes the trait that diminishes the most quickly (7 to 10 days)
and must be maintained. This zone is where I generally like to start athletes because
we focus on intermuscular coordination, which basically is the coordination within
different muscles and groups of muscles to perform a specific movement. This helps
with priming the nervous system and mastering the movement due to less stress on
the system and joints from using lighter loads. Intermuscular coordination goes a long
way in being more successful when higher loads (maximal strength) are introduced.

EXERCISES
Exercises that are used in the absolute strength zone can also be used in the
accelerative strength zone, but they are performed at a lower percentage of the
athlete’s 1RM. This is done in order to add a higher acceleration component to the
training.

PROTOCOL
Number of exercises 2-3
Sets 4-10
Reps 3-8
Total reps 16-40 per body part
Intensity 60%-80% 1RM
Rest 1-3 min, or as needed

TIME OF YEAR
Early and late off-season and in-season (maintenance)

The Special Strength Zones | 49

 Strength-Speed and Speed-Strength Zones
For years, these two zones, where power lives, have been somewhat of a gray area
because sport scientists and researchers were unable to discern the split between
strength-speed and speed-strength based on a percentage of a 1RM (Mann 2016).
For this reason, when training in the strength-speed and speed-strength zones,
using a load that displays the greatest amount of power as expressed in watts on the
device rather than velocity seems to work best for me. Athletes with thicker cross-
sectional areas of muscle fiber (rigidity) possess a higher potential for force output,
but there is a cost associated with this. Thicker tissues are less elastic, making it harder
to stretch the muscle, much like a really thick rubber band. This generally coincides
with strength-speed or strength-power velocities. Athletes with greater contractile
properties (elasticity) are generally better at moving faster and are more comfortable
training on the velocity side of power, which is speed-strength or speed-power (see
figure 4.4). However, their smaller muscle cross-sectional area limits muscular force
production capabilities compared to the thicker, more rigid athlete, making them
less equipped to stand up against heavy loads. See figure 4.4 for traits of these two
types of athlete.

Strength-speed Speed-strength
Power
RIGIDITY ELASTICITY

(force-efficient) (velocity-efficient)

More cross-sectional Faster rate of force

fiber area development

Strength-power Speed-power

Figure 4.4 Differences in traits between athletes with rigid or elastic tissue
properties. E8147/Signore/F04.04/658949/mh-R1

In addition, when training for power, it is also important to take into consideration
velocity loss. When velocity loss becomes greater than 10 to 15 percent from set
to set, the athlete is no longer training power and, therefore, the load needs to be
decreased (see chapter 6). Now, with VBT, we are able to monitor not only velocity
to better separate the two but also power output, as well as prescribe the appropriate
method based on where an athlete can perform better—the force side of power
(strength-power) or the velocity side of power (speed-power). (The force–velocity
profile is covered further in chapter 9.)

Strength-Speed Zone
Force is what moves us, so if you don’t have adequate force production, you’re not
going to create optimal power. Strength-speed is described as moving a moderately
heavy load as fast as possible. The strength-speed zone (0.75 to 1.0 meters per

50 | Velocity-Based Training

second) sits on and trains the “force side” of power on the curve. It is the zone where
a more force-efficient athlete likes to live when it comes to producing the highest
rate of force development (see figure 4.5). This zone’s protocol (load) requires near-
maximum to moderate muscular contractions, with a secondary emphasis on the
rate of production (velocity).

Figure 4.5 Training within the strength-speed zone with a pull-up at 40 to 60

percent 1RM.

The Special Strength Zones | 51

 Strength-Speed and Speed-Strength Zones

It is important to note, however, that strength-speed often requires the use of

bands for accommodating resistance and assistance. Band resistance reduces much
of the deceleration component associated with lifting lighter loads, allowing velocity-
efficient athletes to accelerate for a longer period of time and achieve higher force
outputs. Band assistance improves the contractile properties of the muscles in force-
efficient athletes. (Review acceleration and deceleration in chapter 2.)

EXERCISES
Weighted jumps, band-assisted or band-resisted bench press, deadlifts, squats

PROTOCOL
Number of exercises 1-2
Sets 4-10
Reps 3-5 (use the maximum amount of reps that allow power output, which
is based on velocity or power loss, to remain under 10%-15% from set
to set)
Total reps 18-36 per body part
Intensity 40%-60% 1RM, or wherever peak power lies in watts
Rest Depends on work–rest ratios conducive to individual sport

TIME OF YEAR
Late off-season or preseason

Speed-Strength Zone
While some athletes sit on the strength side of power, others live more on the
velocity side of power. Speed-strength, or speed-power, as it is referred to in the
following chapters, is described as moving a lighter weight as fast as possible. The
speed-strength zone’s (1.0 to 1.3 meters per second) protocol is where rate of force
production, or velocity, takes precedence over force, making load secondary in
nature (see figure 4.6). This zone has a prime emphasis on speed, and it is where a
more velocity-efficient athlete likes to live when it comes to producing the highest
rate of power.
It is also important to note that speed-strength often requires the use of either
accommodating resistance or assistance such as bands. Band resistance can be
used in order to take out much of the deceleration component that is associated
with lifting lighter loads. This will allow athletes that are more “velocity efficient” to

52 | Velocity-Based Training

 Strength-Speed and Speed-Strength Zones

Figure 4.6 Training within the speed-strength zone with a hang clean at 20 to 40
percent 1RM.

accelerate for a longer period of time and help achieve higher force outputs while
band assistance can be used to assist and improve the contractile properties of the
muscles in athletes that are more “force- efficient” (please review acceleration and
deceleration in chapter 2).

The Special Strength Zones | 53

 Strength-Speed and Speed-Strength Zones

EXERCISES
Olympic lifts, weighted jumps with lighter loads than used for strength-speed,
medicine ball throws, and various forms of plyometrics

PROTOCOL
Number of exercises 1-2
Sets 4-10
Reps 3-5 (use the maximum amount of reps that allows power output, based
on velocity or power loss, to remain >10% from set to set)
Total reps 25-45 per body part
Intensity 20%-40%, or wherever peak power lies in watts
Rest Depends on work–rest ratios conducive to individual sport

As mentioned previously, at this velocity, I like to incorporate Olympic lifts, such

as hang cleans and snatches, which are ballistic in nature due the fact that force
is imparted on the bar for only a short moment (until the second pull) before the
implement is projected into the air. As a result, these types of exercises are generally
calculated using peak concentric velocity (see chapter 2) and do not fall in these
general ranges provided. Using mean velocities to calculate ballistic movements will
give us inaccurate readings: There is no deceleration phase because the lifter is not
trying to lock or grind out a rep.
When it comes to Olympic lifts, another variable needs to be considered: height.
The taller the athlete, the longer the lever arm—and the greater the abilities to both
develop force over a longer period of time (i.e., “distance”) and produce higher
velocities. This is not unlike the difference in speeds between upper- and lower-body
lifts that was discussed earlier in this chapter. This metric is important to consider
when training multiple athletes in a group setting. If taller athletes are trying to
pull the same slower tempos as their shorter counterparts over a further distance,
overtraining is more likely to be the main adaptation achieved.
The following table provides velocity ranges for two Olympic lifts (snatches and
hang cleans) based on athlete heights that I have been using over the past few years.
I have converted heights from meters to feet and inches.

54 | Velocity-Based Training

 Strength-Speed and Speed-Strength Zones

Olympic lift Athlete height Velocity (m/sec)

Snatch 5'0"-5’2" 1.6
5’3”-5’6” 1.85
5’7”-5’10” 2.1
5’11”-6’1” 2.3
6’2”-6’4” 2.5
>6’4” 2.7
Hang clean 5’0”-5’2” 1.55
5’3”-5’6” 1.62
5’7”-6’0” 1.7
6’1”-6’4” 1.85
>6’4” 2.0
Calculations are based on information supplied by Dr. Bryan Mann.

TIME OF YEAR
Late off-season or preseason

The Special Strength Zones | 55

 Starting Strength (Speed) Zone
The starting strength (speed) zone (greater than 1.3 meters per second) is best
described as the ability to overcome inertia from a dead stop, such as a pitcher
starting down the mound out of his glute load or a running back coming out of the
“set” position and generally involves some sort of throwing, sprinting, or fast SSC
plyometrics (see figure 4.7). Note that there is a misconception among many strength
and conditioning coaches that the big core lifts, such as deadlifts, will help improve
starting strength. These core lifts are more designed to train absolute strength.

Figure 4.7 Training within the starting strength (speed) zone with a medicine ball
slam at body weight to 20 percent 1RM.

56 | Velocity-Based Training

EXERCISES
Medicine ball throws; exercises that use weighted implements, such as weighted
vests, balls, javelin, discus (track and field), and ropes

PROTOCOL
Number of exercises 2-3
Sets 4-8
Reps 5-12 (use the maximum amount of reps that allows power output, based
on velocity loss, to remain >5%-10% from set to set)
Total reps 40-84 per body part
Intensity Between body weight (no extra load) and 20%, or wherever peak power
lies in watts
Rest Enough to ensure power output stays within 10% from set to set

TIME OF YEAR
Preseason

The Special Strength Zones | 57

58 | Velocity-Based Training

Figure 4.8 sums up the different types of strength used in training

athletes as well as which part of the curve they used while training.
Accelerative strength is not included, but it would fall between maximal
(absolute) strength and strength-speed. It is important to understand
where on the force–velocity curve they are applied in order to be sure
we are prescribing the correct type of strength for the adaptation we
are looking for.

Rigidity
Absolute strength: .10-.50 m/s

Accelerative strength: .50-.75 m/s

Force (N)

Strength-speed: .75-1.0 m/s

Speed-strength: 1.0-1.3 m/s

Starting strength: >1.3 m/s

Elasticity
Velocity (m/s)

Figure 4.8 The types of strength and where they fall on the force–velocity curve.
E8147/Signore/F04.08/658955/mh-R1

Different athletes require different types of strength based on the sport

they play as well as the time of the year. When using VBT, we are able
to better pinpoint those strengths, whether they are absolute strength,
accelerative strength, or speed-strength (power), with greater accuracy
than by simply using a percentage of a standard 1RM. This allows both
the coach and athlete to use the S.A.I.D. principle and target the specific
adaptation that they are training in that specific training block.
 5
CHAPTER

Calculating a One-Rep
Max
This chapter provides a discussion on some methods for calculating 1RM
using VBT and includes an explanation for what force–velocity profiling,
also known as load profiling, is and how it relates to training. We look
at the step-by-step process for creating a force–velocity profile prior to
the calculation of an athlete’s true 1RM. In addition, we discuss mean
velocity threshold, or rep-to-failure (RTF) testing.

THE IMPORTANCE OF ONE-REP

MAXIMUM TESTING
A 1RM is the maximum amount of weight that a person can possibly
lift for one repetition (see figure 5.1). For years, the 1RM has been the
industry standard used for determining maximal strength and the upper
limit when seeking the desired load for an exercise, (i.e., a percentage of
the 1RM when seeking a specific training adaptation). The 1RM is both a
desirable tool when programming and a great marker for improvements
in strength in any serious athlete’s lifting protocol.
Every exercise has a different 1RM, so testing must be done on each
exercise within the athlete’s training program. For example, a break-
down of workloads for absolute strength and accelerative strength that
are based on percentages of this 1RM for an athlete with a recorded

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60 | Velocity-Based Training

300-pound (136 kg) 1RM in the

back squat and a 220-pound (100
kg) 1RM in the bench press would
look something like this:
Back Squat
Working weight and absolute
strength: 300 pounds (load) × 0.85
(percentage) = 255 pounds (136 kg
× 0.85 = 116 kg)
Working weight and accelerative
strength: 300 pounds (load) × 0.60
(percentage) = 180 pounds (136 kg
× 0.60 = 82 kg)
Bench Press
Working weight and absolute
strength: 220 pounds (load) × 0.90
(percentage) = 198 pounds (100 kg
× 0.90 = 90 kg)
Working weight and accelerative
strength: 220 pounds (load) × 0.75
(percentage) = 165 pounds (100 kg Figure 5.1 Accelerometers (or LPTs)
× 0.75 = 75 kg) can be used to calculate a 1RM using
VBT. Just be sure to be consistent with
the device when testing and again when
retesting.

THE LOAD–VELOCITY RELATIONSHIP

A recent study found a strong correlation between velocity and corre-
sponding percentages of a 1RM (Jidovtseff, et al. 2009). Another study
found the average percentage to be a 0.00-0.01 meters
When calculating a per second variation between mean velocity and a
1RM with VBT, as the true 1RM, which demonstrates the near-perfect cor-
load increases, the relation between percentages of a 1RM and the cor-
movement velocity responding velocity (González-Badillo and Sánchez-
Medina 2010). In my opinion, this recent information
decreases.
has broken a lot of ground in terms of the reliability
 Calculating a One-Rep Max | 61

of using VBT when calculating a 1RM. If you recall, in chapter 4, table

4.1 shows how velocity speed can correlate to a 1RM. That same table
(table 5.1) can also demonstrate how VBT works into the load–velocity
relationship. When calculating a 1RM with VBT, as the load increases,
the movement velocity decreases.

Table 5.1 VELOCITY–1RM CORRELATION

VELOCITY (M/SEC) RELATIONSHIP TO ESTIMATED 1RM
0.12-0.25 95%-100%
0.25-0.50 80%-95%
0.50-0.75 60%-80%
0.75-1.0 40%-60%
1.0-1.3 20%-40%

Table 5.2 provides the approximate corresponding velocity to a load’s

percentage when using VBT for the same 300-pound (136 kg). It is an
approximation because, remember, VBT numbers vary slightly from
athlete to athlete. This simply includes a range based on special strength
zones previously discussed (see figure 4.1 in chapter 4).

Table 5.2 EXAMPLE OF LOAD–VELOCITY RELATIONSHIP FOR

A 300-POUND (136 KG) 1RM
LOAD PERCENTAGE (1RM) WORKING WEIGHT VBT VELOCITY (M/SEC)
300 lb (136 kg) 300 × 0.85 255 lb 0.40-.050
(136 × 0.85) (116 kg)
300 lb (136 kg) 300 × 0.60 180 lb 0.65-0.75
(136 × 0.60) (82 kg)

1RM TESTING METHODS

As you recall from chapter 3, both LPTs and accelerometers can be used
to calculate a 1RM. I use both on a daily basis just to ensure consistency
with each device for multiple testings and retesting. Accelerometers’ algo-
rithms can make measurements slightly skewed, and some accelerometers
are more dependable than others. Just make sure that your method of
measuring stays the same throughout the entire testing process.
There are many different methods for testing and calculating a 1RM
using VBT. However, for the purpose of this book, I include only the two
62 | Velocity-Based Training

Every exercise has a different 1RM, so testing must be done on each exercise
within the athlete’s training program.
(a) and (b) © Human Kinetics

methods I use to calculate 1RMs: velocity profile and RTF test. Regardless
the method you use, keep in mind the following:

• Velocity is inconsistent and less stable at lighter loads. The heavier the
load is, the more accurate the 1RM prediction becomes. Velocity is
less stable at lighter loads (less than 60 percent 1RM) because the
faster the movement becomes, the need to decelerate that movement
increases. Therefore, mean propulsive velocity is a better metric to use
in this circumstance because it measures only the accelerative phase.
• Each device measures velocity in different ways. Different devices may
produce slightly distinct calculations. This is okay, but again, it is
important to be sure that the unit is consistent and the measuring
protocol is kept the same when retesting.
 Calculating a One-Rep Max | 63

Velocity Profile
Recording velocities at different percentages of an athlete’s 1RM makes
the numbers more customized to that specific athlete. A velocity pro-
file contains the recorded velocities of loads that are moved at various
percentages of a 1RM. The beauty of a velocity profile is that once you
have the velocities of a certain percentage of your 1RM, they can be used
instead of the percentage itself. For example, if I move 75 percent of my
1RM at 0.60 meters per second, I can now use 0.60 meters per second as
my loading intensity rather than 75 percent. More importantly, as we
discussed earlier, 1RMs can fluctuate by as much as
18 percent day to day, so using velocity will take these A velocity profile
fluctuations into consideration and prevent over- or contains the recorded
undertraining for a given day. And it goes without velocities of loads that
saying that it is also important to monitor trends in are moved at various
your athletes.
percentages of a 1RM.
It is important to note that, while strength may
vary among athletes, the corresponding velocities do
not (Mann 2016). In other words, we can have two athletes who vary
greatly in strength and have two completely different 1RMs in the squat.
However, when working at 60 percent of each athlete’s 1RM, both will
pull at the relatively same velocity (see table 5.3).

Table 5.3 COMPARISON OF TWO ATHLETES WITH DIFFERENT 1RMS

FOR THE SQUAT
PERCENTAGE WORKING VBT VELOCITY
LOAD (60% 1RM) WEIGHT (M/SEC)
Athlete 1 300 lb 300 × 0.60 180 lb 0.79
(126 kg) (126) (76 kg)
Athlete 2 475 lb 475 × 0.60 285 lb 0.76
(215 kg) (215) (129 kg)

Performing a Velocity Profile

The following section describes the step-by-step procedure I use when
creating a force (load)–velocity profile for my athletes. In this particular
example, I use a back squat; however, this same protocol can be applied
for every exercise using VBT for an athlete’s program. It takes the athlete
64 | Velocity-Based Training

through the various loads on the way to a 1RM. The loads can then be
calculated when training at specific percentages throughout the year in
order to effectively target those specific strength zones. You can use the
given ranges from table 5.1, but a velocity profile is much more precise
to the exact load for the particular athlete you are working with.
Before performing the profile, athletes must be weighed wearing light-
weight shorts and a top (or sports bra), with shoes and any accessories
removed. Taking weigh measurements is important for establishing a
baseline weight that is entered into the unit or the app in order to get
accurate power outputs for the lifts. A baseline weight is also a good way
to show progress in lean body mass throughout the training process.
With the LPT, zero out the unit according to instructions to allow for

Weighing the athlete is important for establishing a baseline weight that is then
entered into the unit or the app. This ensures that accurate power outputs on
the lifts are given and progress in lean body mass is shown throughout the
training process.
FangXiaNuo/E+/Getty Images
 Calculating a One-Rep Max | 65

adjustments to angles. If using an accelerometer, place the band on either

the forearm or the bar, whichever one the manufacturer recommends.
I use a 16-inch (41 cm) box to keep the depth of the back squat the
same from rep to rep. While this does take away a bit of eccentric load
and elasticity, I feel that most sports never use a stretch deeper than 16
inches (41 cm). It is okay to use a lower box, however, if that feels appro-
priate. Whatever you use to test, make sure it is constant from athlete to
athlete and when reassessing.
Performing a short general warm-up promotes blood flow and increases
body temperature. Next, a more specific warm-up prepares the body for
the exercise being tested. In this example, we are testing the back squat,
so the specific warm-up starts with performing back squats for sets of
triples (3 reps) until a velocity of 1.0-1.2 meters per second (approximately
45 to 50 percent 1RM) is achieved. Then, the profile begins, as follows:
Rest
90 seconds between sets
Reps

• Triples (3 reps) until 0.75 meters per second (approximately 60 per-

cent 1RM) is achieved
• Doubles (2 reps) until 0.50 meters per second (approximately 80
percent 1RM) is achieved
• Singles (1 rep) to failure (100 percent 1RM)

We generally look for increments from 0.05 to no more than 0.07

meters per second from set to set. Moving up in 10- to 20-pound incre-
ments (5 to 9 kg) is a good approach when loads start to reach 0.50 (80
percent) 1RM; however, at the beginning of the profile, when loads are
lighter, you may need these increments to be higher (sometimes even
as much as 30 to 40 pounds [14 to 18 kg] and even higher prior to 1.0
meter per second). It all depends on the athlete’s ability.
Only the concentric portion of the lift is measured, so using a com-
fortable, controlled eccentric (lowering) of the bar or body is important
to ensure that the athlete is not lowering the load too quickly for obvi-
ous safety reasons. This is especially true as the loads increase to higher
levels or are moved too slowly, negatively affecting activation in the
concentric portion of the lift. See figure 5.2 for an example of the back
squat being performed.
Note that, at lighter weights, there may be some extra movement at
the squat lockout with the load still being so light (see figure 5.3). This
will not affect data if using peak velocity (PV) because that portion of
66 | Velocity-Based Training

Figure 5.2 Keeping testing parameters consistent is key when performing 1RM
testing. Here, a 16-inch (41 cm) box is used to control depth from rep to rep.

the movement has already been

calculated. It will, however, have
some effect on the mean velocity
because it allows the bar a longer
period of time to produce more
force and velocity. This will not
be the case as the weight gets
heavier (above 60 percent).

Sample Force–Velocity
Profile
Table 5.4 features a 40-minute
load–velocity profile I performed
on a 5 foot 11 inch, 180-pound
(180 cm, 82 kg) male ice hockey
player with an estimated 1RM
of 375 pounds (170 kg) for the
back squat. Because of his higher
Figure 5.3 The extra bar movement at training age (roughly four to five
lockout compromises accuracy when using years of lifting experience), we
mean velocities. were able to perform a full profile
 Calculating a One-Rep Max | 67

with many data points, taking him all the way down to his true 1RM.
We now have a full velocity profile for this athlete with speeds that are
specific to him alone. As I previously mentioned, this is more accurate
than using ranges, but it is not always possible when working with groups.
Obviously, the closer we can get to a 1RM (usually somewhere between
0.17 meters per second and 0.30 meters per second) makes our results
more accurate. However, with novice athletes who have a much younger
training age, I typically take them to only 0.50 to .60 meters per second
(roughly 75 to 80 percent 1RM) and approximate an estimated 1RM from
there. This has a much better risk–reward than to cause inexperienced
athletes to fail in the weight room both physically and psychologically.
An example for an estimated 300-pound (136 kg) 1RM would look like
this:

240 lb (109 kg) back squat @ 0.50 (80%) = 300 lb est. 1RM

(300 lb [136 kg] × 0.80 = 240 lb [109 kg])

Table 5.4 SAMPLE VELOCITY PROFILE FOR AN ICE HOCKEY PLAYER

WITH AN ESTIMATED 1RM OF 375 POUNDS (170 KG)
LOAD VBT VELOCITY (M/SEC)
Warm-up 95 lb (43 kg) 1.32
110 lb (50 kg) 1.26
150 lb (68 kg) 1.15
Triples: strength–speed (40%-60% 1RM) 170 lb (77 kg) 1.03
175 lb (79 kg) 0.97
185 lb (84 kg) 0.87
195 lb (88 kg) 0.81
205 lb (93 kg) 0.78
Doubles: accelerative strength (60%-80% 1RM) 225 lb (102 kg) 0.75
245 lb (111 kg) 0.70
265 lb (120 kg) 0.64
280 lb (127 kg) 0.59
300 lb (136 kg) 0.54
Singles: maximal strength (80%-100% 1RM) 315 lb (143 kg) 0.48
330 lb (150 kg) 0.42
345 lb (156 kg) 0.32
355 lb (161 kg) 0.27
365 lb (166 kg) 0.24
375 lb (170 kg) 0.21 (last rep 100% 1RM)
68 | Velocity-Based Training

Repetition-to-Failure Test
If time constraints (such as with groups) are an issue, or if I want to
acquire a 1RM velocity without a profile, I will take the athlete through
the method known as the repetition-to-failure (RTF) test, which takes
the athlete to their minimal velocity threshold (MVT). An MVT is the
mean concentric velocity (MCV) produced during the last successful
repetition of a set and another way to acquire velocity for a 1RM. This
could be during the 1RM itself, or alternatively, the velocity produced
from the last successful repetition during an RTF test.
RTF testing starts as if you are performing a load–velocity profile,
except you stop when the athlete meets a measured velocity of around
0.65 meters per second or approximately 70 percent 1RM. Then, you
have the athlete take the next set to failure (as many reps as possible).
Note that for the RTF test, I like to use 70 percent 1RM instead of the 60
percent 1RM usually used by other practitioners because I can still put
less stress on the joints from lighter load than a traditional 1RM, but I
do not have to perform as many reps as I would at 60 percent 1RM. This
helps avoid failure caused by fatigue. One study has shown that both a
failure on true 1RM and an MVT resulting from an RTF test will result
in nearly the same velocity (Izquierdo et al. 2006). Using the same ice
hockey player from the earlier full velocity profile, table 5.5 compares
the athlete’s true 1RM velocity and his estimated 1RM by using RTF.

Table 5.5 COMPARING VELOCITY READINGS FROM A TRUE 1RM

AND A RTF TEST WITH AN ESTIMATED 1RM OF 375 POUNDS (170 KG)
METHOD LOAD PER REP 1RM VELOCITY (M/SEC)
Velocity profile (true 1RM) 375 lb (175 kg) × 1 0.021
RTF (minimal velocity threshold) 265 lb (120 kg) (to failure) 0.023

Training athletes year-round can be like trying to hit a moving target.

The various situations that occur between in-season and off-season both
on and off the field require training different traits at different times
specific to each athlete. It is why velocity profiling is such an extremely
valuable tool for any athlete or coach. Providing athletes individualized
data through profiling and using VBT helps with pinpointing these adap-
tations more quickly while taking day-to-day fluctuations into consider-
ation and giving athletes the best chance for success in their respective
sport. And remember: Always make sure that your LPT or accelerometer
is giving you consistent, dependable information every time.
 6
CHAPTER

Using Autoregulation
and Velocity Loss
This chapter presents the concepts and principles of using autoregula-
tion and discusses how using VBT can maximize each session through
monitoring recovery and fatigue to help avoid under- or overtraining. We
also look at various methods that use velocity loss to achieve different
training adaptations when training power as well as some quick tests
that test the central nervous system’s (CNS) readiness daily.

DEFINING FATIGUE AND AUTOREGULATION

Fatigue experienced during exercise can be defined as the “inability to
maintain a given exercise intensity and can vary with the nature of the
activity (intensity and duration), the athlete’s training status, and the
present environmental conditions” (Brooks et al 2004).
The brain and spinal cord make up CNS (see figure 6.1). The somatic
nervous system transmits sensory and motor signals to and from the CNS.
The efficient routing of these motor signals must be in place to achieve
optimal performance and efficient technique. Famed performance coach
Charlie Francis (1982) defines the CNS as “the optimal transmitter of
nervous signals and motor pathways.”
Francis describes CNS fatigue as the “by-products of high-intensity
exercise[s that] build up to a point where the CNS impulses (necessary to
contract the muscle fibers) are handicapped.” Most studies involving CNS
fatigue have been done using endurance exercise rather than examining
CNS function when training speed and power in a high-performance

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70 | Velocity-Based Training

Central
nervous system
Brain

Spinal cord

Figure 6.1 The central nervous system: the optimal transmitter from the brain to
the muscles and skeletal system .
E8147/Signore/F06.01/659660/mh-R1

athlete. According to Francis, the following primarily causes this drop

in function in explosive athletes:

• High-intensity work occurring too frequently in a training cycle

• Too much high-intensity volume in a single training session
• Introducing high-intensity training too rapidly into a training pro-
gram when residual fatigue still exists

When we train, we must consider changes in readiness caused by

this stress or fatigue, and not just the stress from training alone, but all
stressors. Hans Selye stated in his book The Stress of Life (1956) that “all
stressors draw from the same pool.” So, whether it is game play, weight
training, school, relationships or a rough night out on the town, stress
needs to be monitored and training adjusted accordingly. This is oth-
erwise known as autoregulation, and it is one of the great advantages
to using VBT.
Traditionally, resistance-training intensity has been derived from a
percentage of an athlete’s 1RM. More recently, however, a study has
shown that practically perfect correlations (r = 0.95) were observed in
the relationship between load–velocity and a predicted 1RM (Jidovtseff
 Using Autoregulation and Velocity Loss | 71

Introducing high-intensity work such as shuttle runs too frequently or too early
in an athlete’s training program can reduce CNS output considerably.
The Good Brigade/DigitalVision/Getty Images

et al. 2011). This makes VBT an extremely reliable and more convenient
alternative than the traditional percentage-based 1RM. It enables both
the coach and the athlete to match established resisting training vari-
ables, such as the percentage of an athlete’s 1RM, to specific movement
velocities. Doing so helps them objectively identify the onset of neuro-
muscular fatigue so they can gauge training readiness.
Another study found that, based on these daily stressors, an athlete’s
1RMs can change by as much as +/- 18 percent from day to day (Flanagan
and Jovanovic 2014). While I have used the traditional
percentage-based 1RM protocol for years and still do When we train, we
sometimes, I have seen firsthand the ease of use as well must consider changes
as the ability to take day-to-day fatigue into account in readiness caused by
by monitoring velocity instead of load. The decline this stress or fatigue,
in velocity across a number of sets or reps can tell and not just the stress
us the amount of muscle stress or teardown. This is from training alone,
especially useful when monitoring fatigue for several but all stressors.
athletes in a group setting (see figure 6.2).
72 | Velocity-Based Training

The use of autoregulation allows

athletes to train using loads that are
appropriate for their specific readi-
ness for that particular day, meaning,
despite highs and lows in strength
during the course of a training pro-
gram, the correlated percentage of
the 1RM to that particular velocity
does not change (Sánchez-Medina
and González-Badillo 2011). In other
words, if you move 70 percent 1RM at
0.62 meters per second, this velocity
will always relate to 70 percent 1RM
even if strength gains go up or down.
To further explain this point, table
6.1 provides details of three separate
workouts for an athlete who has
been profiled with a 285-pound (129
kg) 1RM for the split squat during Figure 6.2 Using VBT to monitor
the athlete’s initial testing. For the velocit y loss instead of load is
first workout, the athlete moves 200 especially helpful when working with
groups.
pounds (91 kg) at 0.62 meters per
second, which is approximately 70
percent 1RM (285 pounds [129 kg] × 0.70 = 200 pounds [91 kg]). During
the next workout, the athletes seems to be affected by outside stressors
such as a lack of sleep or hydration and moves only 175 pounds (79 kg)
at 0.62 meters per second, which is still 70 percent 1RM for this particular
day. This now equates to a 250 pounds (113 kg) 1RM (250 pounds [113
kg] × 0.70 = 175 pounds [79 kg]) and signifies a 12-percent decrease in
this athlete’s 1RM from residual stress and accumulated fatigue. Simply
plowing through day 1’s numbers could increase the likelihood of injury.
Then, on the other hand, after sleeping well that night and then acing
finals the next day, this athlete comes in feeling exuberant and pulls 210
pounds (95 kg) at 0.62 meters per second for a third workout. Because
we base intensity on speed, we know that this is still 70 percent 1RM
that now equates to a 300-pound (136 kg) 1RM (300 pounds [136 kg] ×
0.70 = 210 pounds [95 kg]). This indicates a five-percent increase in this
athlete’s 1RM—the kind of day we all hope for!
If we just based every training session on this athlete’s initial 1RM test,
we would be not only overtraining this athlete on day 2 when training
 Using Autoregulation and Velocity Loss | 73

Table 6.1 DAILY TRAINING READINESS FLUCTUATIONS FOR AN

ATHLETE WITH AN ESTIMATED 285-POUND (129 KG) 1RM
AVERAGE VELOCITY DAILY ESTIMATED
TRAINING DAY LOAD (3 REPS) (M/SEC PER SET) 1RM
Day 1 200 lb (91 kg) 0.62 285 lb (129 kg)
Day 2 175 lb (79 kg) 0.61 250 lb (113 kg)
Day 3 210 lb (95 kg) 0.63 300 lb (136 kg)

readiness was lower but also increasing the athlete’s risk for possible
injury. Sánchez-Medina and González-Badillo (2011) found that a high
correlation between velocity loss and the metabolic stress (lactate and
ammonia accumulation) stems from overtraining (fatigue). And, on day
3 when training readiness was high, we would be both undertraining
the athlete and likely impeding training adaptation and progress. This
is a terrific example of VBT’s extraordinary power for autoregulating
training and maximizing gains for your athletes.

TARGETING STRENGTH ADAPTATIONS

THROUGH VELOCITY-LOSS MONITORING
When training with VBT, percentage of velocity loss can be monitored
using an LPT or accelerometer. Each device can be set to signify losses
in power output (measured in watts) between reps or from set to set (the
more popular method) when training for power and power endurance
(see figure 6.3). When work reaches the prescribed velocity or power
loss, the athlete has the option to lower the weight, increase rest time,
or end the workout altogether.
Pareja-Blanco and colleagues (2016) found that the progressive buildup
of muscle fatigue caused by a more pronounced repetition velocity loss
is an important variable to exercise stimulus for resistance training
concerning its influence on functional and structural neuromuscular
changes in strength, power, and hypertrophy. Monitoring these losses is
crucial to chasing specific training adaptations as well as ensuring we are
not creating any residual soreness that may negatively affect upcoming
games or event performances. Table 6.2 shows three different training
adaptations based on repetition velocity losses within a set according
to this study. (We will take a closer look at these parameters in the later
chapters on programming.)
 a b

Figure 6.3 Losses in velocity can be monitored (a) between reps or (b) from set to
set when training for endurance.

Table 6.2 VELOCITY LOSS AS ASSOCIATED

WITH SPECIFIC TRAINING ADAPTATIONS
TRAINING ADAPTATION VELOCITY LOSS
Hypertrophy I 40%-50%
Hypertrophy II 10%-20%
Strength 20%-30%
Power or speed <10%

Hypertrophy I and II
When training hypertrophy I, higher drop-offs of 40 to 50 percent from
rep to rep or from set to set elicit greater increases in the cross-sectional
area of the type I (slow-twitch) muscle fibers, while drop-offs of 10 to
20 percent should be used for hypertrophy of the type II (fast-twitch)
muscle fibers (hypertrophy II). To achieve hypertrophy I, athletes should
use around 50 to 70 percent 1RM (or slightly less), which raises rep sets
and increases time under tension, eliciting greater muscle damage. This,
in turn, helps stimulate super compensation, resulting in the adaptive
rebound above baseline after fatigue and recovery (rest). It allows the
athlete to handle the same training load or an even greater load in

74 |
 Using Autoregulation and Velocity Loss | 75

Monitoring losses is crucial to chasing specific training adaptations as well as

ensuring we are not creating any residual soreness that may negatively affect
next-day game or event performance.
LUIS ROBAYO/AFP via Getty Images

When training
hypertrophy I and II,
subsequent workouts if recovery is adequate and higher drop-offs of
the new stress is timed properly. This stimulus is
40 to 50 percent and
key to creating greater training adaptations that
10 to 20 percent
increases the cross-sectional area of just the type
respectively from rep
I muscle fibers.
However, if the goal is hypertrophy II of the fast- to rep or from set to
twitch (type II) muscle fibers (more on this in chap- set elicit the greatest
ter 8), it is better to stay with a 10- to 20-percent increases in the
drop-off in order to still elicit some teardown of the cross-sectional area
type I fibers while still maintaining stimulation of of the type I and type II
muscle fibers.
76 | Velocity-Based Training

the type II fibers (by keeping velocity losses lower than the 30 percent
required to develop the type I fibers as described for hypertrophy I). This
is important to remember because velocity losses greater than 40 percent
or training to failure can severely limit jumping capabilities, resulting
in direct onset muscle soreness (DOMS) for as much as 48 hours later.
Note, however, that research has shown that the traditional approach of
training to repetition failure does not necessarily lead to greater increases
in strength or hypertrophy because an athlete’s strength and readiness
changes daily based on various stressors both in the weight room and
outside of it (Pareja-Blanco et. al. 2020).

Strength
Contrary to popular belief,
strength gains are significantly
higher when lower velocity
losses are used. As mentioned
previously, a recent study showed
that, while there were significant
gains in hypertrophy, there were
significant decreases in early
rate of force development when
athletes trained with velocity-
loss thresholds above 30 per-
cent (Pareja-Blanco et al. 2020).
With this in mind, I like to use
more submaximal loads (60 to
70 percent 1RM, or 0.60 to 0.75
meters per second) for multiple
sets of three to five reps. Using
a submaximal load to train
strength with a high-set to low-
rep–scheme ensures a moderate
amount of velocity loss (20 to Figure 6.4 When training power and
30 percent), consistent rates of speed, it’s imperative that athletes are
force development from set to not in a fatigued state because fatigue
set, and recovery within 24 to 48 makes them unable to efficiently
hours. This is key to preventing summon the needed type II muscle
residual soreness that may affect fibers required to be truly explosive.
next-day performance.
 Using Autoregulation and Velocity Loss | 77

Power and Speed

When training power and speed, it’s imperative that athletes are not
fatigued, otherwise they will be unable to efficiently summon the type
II muscle fibers required to be explosive in the exercises (see figure 6.4).
Training in a fatigued state can also create bad habits due to compensa-
tion patterns created by fatigue, but more importantly, it can lead to
injury. When training power with VBT, I look for velocity losses at less
than 10 percent as the season draws nearer, while monitoring power
output instead of bar speeds. Either can be monitored, however.
The following three examples are different ways I incorporate percent-
age of velocity loss into my programs when training for hypertrophy,
power, and strength:

• Manipulation of reps
• Manipulation of sets
• Manipulation of load or intensity

I have chosen these three methods to demonstrate how monitoring

percentages of velocity loss can be used to help manipulate reps, sets,
or load (intensity) when training different traits. It is important to note
that what is being demonstrated is the manipulation of the set and rep
scheme. As a result, all three traits can be trained using all three methods.
Table 6.3 provides a summary of the three methods discussed in this
section.

Table 6.3 EXAMPLES OF THREE METHODS FOR TARGETING

DIFFERENT TRAINING ADAPTATIONS
INTENSITY TARGET TRAINING
SETS REPS OR LOAD VELOCITY LOSS REST ADAPTATION
Method I 8 ? 0.75-1.0 m/sec 40%-50% 1 min Muscular
(40%-70% 1RM) hypertrophy
Method II ? 3 0.75-1.0 m/sec <10% 1 min Speed or power
(40%-70% 1RM)
Method III 8 3 0.50-0.75 m/sec 10%-20% 2 min Strength or power
(60%-80% 1RM) development
 Method I: Rep Manipulation Based
on Velocity Loss

I use this method when training muscular hypertrophy and muscular endurance
(short). It is designed to use the same weight for a predetermined number of sets.
The reps are terminated once a velocity loss of greater than 50 percent target velocity
is recorded. If the athlete can move the weight at the desired velocity for more than
20 reps or beyond one minute for any given set, the load must be increased.

TARGET VELOCITY LOSS

40 to 50 percent

ADAPTATION
Muscular hypertrophy (hypertrophy I)

ENERGY SYSTEM
Lactic, aerobic

SETS AND REPS

8 sets × ? reps at 40 to 70 percent 1RM, or 0.75 to 1.0 meters per second (as long
as reps do not exceed 20 or one minute total work time per set)

REST
One minute between sets

PROTOCOL
1. Select desired load and velocity (0.75 to 1.0 meters per second).
2. Load does not change; perform set until the rep target velocity drops by 40
percent. For example: If 0.80 meters per second is the target velocity, the set
ends when the first rep below 40 percent target velocity (0.32 meters per
second) is recorded. Note: Always provide a second chance. Many times, athletes
will rise to the occasion by pushing themselves a bit harder to meet the required
parameters to continue. If the athlete fails two sets in a row, either lower the
weight or terminate that specific workout.
3. If athletes can move the bar at a desired velocity for more than 20 reps or longer
than one minute during a set, or if they can maintain the same amount of reps
for all eight sets while maintaining the required velocity loss, the bar weight is
too light and needs to be increased.

78 | Velocity-Based Training

 Method II: Set Manipulation Based
on Velocity Loss

I use this method when training for power and power endurance (covered in detail in
chapter 10). Once again, it is designed to use the same weight and same repetitions
throughout all working sets. The sets are terminated when an average velocity loss
for a set is greater than 10 to 15 percent of the athlete’s initial average for a set’s
target velocity is recorded. Again, always provide a second chance.

TARGET VELOCITY LOSS

Less than 10 percent

ADAPTATION
Speed or power

ENERGY SYSTEM
ATP-PC energy system (power sports)

SETS AND REPS

? sets × 3 reps at 40 to 70 percent 1RM, or 0.75 to 1.0 meters per second

REST
One minute between sets

PROTOCOL
1. Select desired load or velocity (0.75 to 1.0 meters per second).
2. Establish the first set’s average velocity, which becomes your marker.
3. Continue sets until any set’s average velocity drops below 10 percent of the first
set. For example, if 0.80 meters per second is the target velocity, the workout is
over when the first set with an average set velocity loss above 10 to 15 percent
(0.68 meters per second) is recorded. Again, always provide a second chance.
Note: If the athlete can complete 8 to 10 full sets with a velocity loss less than
5 percent on each set, then the load is too light and more weight needs to be
added.

Using Autoregulation and Velocity Loss | 79

 Method III: Load Manipulation Based
on Velocity Loss

I use this method when training maximal and submaximal (accelerative) strength.
This method is slightly different because it is designed to change the load from set
to set if losses in velocity of 10 to 20 percent are recorded. It is also used to gauge
an athlete’s training readiness for that particular day. Loads are adjusted any time a
velocity loss greater than 10 to 20 percent of target velocity is recorded.

TARGET VELOCITY LOSS

20 to 30 percent

ADAPTATION
Strength, force development; This is also a good method for testing daily training
readiness. Load is based on the athlete’s recovery on that given day.

ENERGY SYSTEM
ATP-PC (sets lasting 1 to 10 seconds), lactic (sets lasting 10 seconds to one minute)

SETS AND REPS

8 sets × 3 reps at 60 to 80 percent 1RM, or 0.50 to 0.75 meters per second

REST
Two minutes between sets

PROTOCOL
1. Select desired load or velocity (0.50 to 0.75 meters second).
2. Increase or decrease the load from set to set in order to maintain target velocity
within 10 to 20 percent for all eight sets.

80 | Velocity-Based Training

 TESTING CNS READINESS WITH VBT
When doing daily testing, the jury is still out about which types of move-
ments are better to gauge training readiness. Most coaches use larger
movements, such as CMJ jumps, but my personal preference is to use
smaller and faster movements, such as pogo jumps, for the simple reason
that these movements allow less time for the athlete to compensate for
fatigue than the larger ones do (see figure 6.5).
Performing jump testing before a training program begins can be used
as a baseline to monitor fatigue. I like to use 10 pogo jumps for height

Figure 6.5 Pogo jumps are performed for jump testing prior to training to monitor
fatigue.

Using Autoregulation and Velocity Loss | 81

82 | Velocity-Based Training

and then take the average velocity of the set. On high-intent days, or
days with a rate of perceived exertion (RPE) of nine or 10, we perform
the test again and look for an average velocity that is within 10 percent
of the athlete’s original baseline. For anything less than 10 percent, we
reduce volume by 20 percent for that day. For anything below 20 percent,
we eliminate the high-intensity workout altogether. The reason for this
is that the athlete’s CNS is not up to the task, making the risk for injury
much higher. Table 6.4 shows three different scenarios over the course
of four different training days for an athlete with a baseline test of 0.92
meters per second average for pogo jumps.
As we can see on day 1, this athlete was within the 10-percent veloc-
ity loss of the original 0.92 meters per second baseline testing, so train-
ing would proceed as usual. However, on day 2, after playing a double
overtime match the day before, there is enough CNS fatigue to warrant
a decrease in volume of 20 percent. On day 4, multiple stressors—from
game play to midterms and a lack of adequate sleep—have brought CNS
fatigue considerably below the baseline, so it would be best to skip high-
intensity training on this day altogether. And finally, on day 4, post-
midterms and after some much-needed rest, levels are back to normal
and even slightly above. Training would resume and load or volume
would be increased if needed.
This example perfectly illustrates how easy it can be to train when
readiness is low. Overtraining or overreaching can result from a fatigued
CNS. However, with VBT, we are now able to put some tangible numbers
to CNS fatigue and possibly help athletes keep recovery levels more stable
throughout the training period and beyond.

Table 6.4 FOUR-DAY BASELINE AVERAGE FOR 10 POGO JUMPS FOR

AN ATHLETE WITH 0.92 METERS PER SECOND BASELINE VELOCITY
DAY 1 0.84 m/sec 9% velocity loss Ready to train
DAY 2 0.79 m/sec 14% velocity loss Decrease volume by 20%
DAY 3 0.72 m/sec 21% velocity loss Skip high-intensity day altogether
DAY 4 0.97 m/sec 0% velocity loss Ready to train
 Using Autoregulation and Velocity Loss | 83

I have found VBT to be a game changer for autoregulation, the process

that allows coaches and athletes to adjust to these individual stressors
based on velocity losses within the set or from day to day. Overall
volume–load (load × reps × sets) is reduced as a result of loss and fatigue
to prevent athletes from performing unnecessary repetitions and ham-
pering the desired adaptation.
One study suggests that the cutoff velocities of 10 to 30 percent can
be used to limit metabolic stress while optimizing a strength-training
stimulus and limiting the hampering effects of fatigue (Pareja-Blanco et
al. 2016). The same study stated that using lower percentages (around 40
to 50 percent 1RM) not only allows for higher rep sets but also creates
a higher time under tension. This elicits greater muscle damage and,
in turn, increases in the cross-sectional area of type I muscle fibers. In
other words, as fatigue sets in, velocity slows down, and VBT helps keep
us in check on all counts.
This page intentionally left blank
 III
PART

PROGRAMMING
86 | Part III

THE USE OF FILLERS

In the following programs, exercises are numbered as 1a and 1b, 2a and 2b, and so on. For
example, the “1b” exercise is a mobility exercise used as a filler incorporated into the main
exercise’s (1a) rest period. Fillers accomplish two things: They not only help maintain density
in the program because time is usually a constraint but also account for some of the required
rest periods between sets of the main lift. For example, let’s suppose a deadlift is numbered as
1a. The 1b exercise that immediately follows this deadlift will be done as some sort of mobility
exercise. I calculate approximately one minute of the required rest period to performing the
filler exercise. So, if we were in the strength phase and required a three-minute rest, it would
look something like this:

Exercise Sets Reps Rest Tempo VBT velocity (m/sec)

1a Deadlift 5 3 — Explosive 0.40-0.50
1b Hip CARS 4 6 per side 2 min — —

The following chapters cover the various training blocks, or phases.

The five training phases comprise a complete one-year macrocycle of
training, or a yearly plan. These phases are arranged in the following
chronological order: from the beginning of the preparatory period (early
off-season) through the transition (transfer to sport) and competitive
(in-season) periods.
It is important to note that intermittent periods of competition keep
some athletes from having a full six months to train. In this case, the
recommendation is to have the coach or athlete work backward, or back
out, from the first day of competition and make sure that strength and
the transfer of power to sport are always included.
Note: I have not included a second transition or recovery period in
this text because the time (two-to-four weeks) is generally treated as a
recovery period and primarily involves intervals of complete rest. Train-
ing, however, can and should be done if the athlete or coach feels that
a lower volume of accelerative strength work combined with complete
rest would be more beneficial than total time off to adequately recover
and prepare for the next off-season plan. If this is the case, my recom-
mendation is to use a short phase of submaximal strength (phase III) at
70 percent of the volume generally prescribed in that phase.
Since most of my work involves working with elite baseball players
every day, I have provided an example of a yearly plan as it pertains to
high school or college baseball athletes and their season. This could,
however, be adapted to any sport and the sport’s yearly timing. As men-
 Part III | 87

tioned previously, when looking at the different phases, keep in mind

that the amount of time spent in each phase differs slightly from sport
to sport and from athlete to athlete. The following table is an example
of how I would lay out yearly training for a baseball player.

PERIOD PHASE TRAINING VOLUME PLAYING VOLUME

Preparatory Phase I: tissue prep Moderate to high Low
(early off-season) Phase II: hypertrophy I, II
Preparatory Phase III: submaximal and High Low
(mid–off-season) maximal strengths
Transition I Phase IV: power, muscular Moderate Moderate to high
(late off-season endurance
to preseason)
Competitive Phase V: strength-power Low High
(in-season) maintenance
Transition II Strength maintenance, Low to moderate Low
(postseason) recovery
This page intentionally left blank
 7
CHAPTER

Yearly Periodization
Using VBT
The ultimate success of any training program centers on the ability
to produce specific physiological adaptations that will translate into
increases in performance (Poliquin 1988). This is achieved by using a
concept called periodization for yearly programming. Without being
familiar with a few key concepts of periodization, trying to apply bar
and body speeds with VBT or any method will be premature at best. In
previous chapters, we discussed in detail what VBT actually is, what its
origins are, and how to read the data as well as monitor fatigue. We now
turn to two of the most frequently asked questions regarding program-
ming and the use of VBT.

1. How do I program and use VBT over a complete training year for
an athlete or a team?
2. How do I break up the year’s training into different phases?
To answer these questions, we must first have a discussion about peri-
odization. We cannot effectively program for an athlete until we have
reached a basic understanding of periodization. This chapter briefly
explains training cycles and periods, breaking them down into various
phases as well as the hierarchy (i.e., continuum) of these phases to reveal
how and where the special strength zones (from chapter 4) fit into them.

| 89
 
90 | Velocity-Based Training

PERIODIZATION: TRAINING CYCLES,

PERIODS, AND PHASES
Periodization is an organized approach to training with the intent of
maximizing recovery in order to elicit a performance effect. Periodiza-
tion organizes a yearly or seasonal plan by partitioning it into smaller
training periods and phases throughout the course of the athlete’s year
or season in order to maximize competitive performance.
In periodization, the structure (periods and phases) and timing (cycle)
of these periods and phases highly depend on the following:

• The sport and type of athlete you are training

• The team’s or athlete’s specific needs
• The period or phase the team or athlete is currently in

By partitioning an athlete’s yearly plan into smaller training periods, we can

maximize recovery and maximize in-season performance.
© Human Kinetics
 Yearly Periodization Using VBT | 91

Each of these factors profoundly affects the pro-

Periodization is an
gram design and the desired training adaptation. For
organized approach to
example, a professional baseball player has a very long
season (approximately six months) that is followed by training with the intent
a long off-season (approximately five months). This of maximizing recovery
makes programming somewhat easier to structure in order to elicit a
for a professional athlete than, say, for a high school performance effect.
soccer player who has multiple shorter competitive
periods throughout the year.
Once we structure the training plan, we can use VBT in our program-
ming by simply assigning the appropriate velocity, which will allow us
to use one of the five special strength zones. This will then make it pos-
sible to shift our focus to the particular adaptation that we are trying
to achieve in that particular phase. The following chapters cover this
in greater detail, but, for now, we will take a closer look at what cycles,
periods, and phases are and how to organize them as a yearly training
program specifically designed for individual athletes or teams.

Training Cycles
Training cycles (generally referred to as macrocycles,
mesocycles, and microcycles) are implemented into a
program as measurements of time that athletes will Training cycles
spend in a particular period or phase. These cycles are are implemented
then broken down further into periods and phases. into a program as
Table 7.1 provides the NSCA’s (2016) hierarchy and measurements of time
parameters of these cycles. that athletes will spend
Only when we understand how and when to use in a particular period
cycles can we begin to structure the athlete’s train- or phase.
ing program. The program usually occurs for an off-
season (seasonal) or throughout the year (yearly plan).

Table 7.1 PERIODIZATION CYCLES FOR A YEARLY PLAN

TRAINING CYCLE DURATION DESCRIPTION
Macrocycle Several months to one year Generally used when timing periods
(dependent upon schedule of the or yearly plans
specific sport)
Mesocycle Two to six weeks Generally used when timing phases
or blocks with the most common time
frame being four to six weeks
Microcycle Several days to two weeks Smallest training cycle with the most
common time frame being one week
92 | Velocity-Based Training

Once we understand cycles, including how and when they are used, we can
then begin to structure the athlete’s training program.
© Human Kinetics

Training Periods
We use the training cycles to partition the year into training periods that
are put together in a continuum, which, just like the body, is dynamic
and progressive in its adaptation. Therefore, the periodization and pro-
gramming of these periods should also be treated as a continuum. This
way we can more efficiently implement the many different phases of
training used throughout an athlete’s yearly plan. I break this yearly
plan (macrocycle) into four different training periods, which helps me
systematically organize an athlete’s or a team’s training with the main
goal of promoting peak condition once competition (in-season) comes
around.
For the scope of this text, we will use an example of a yearly plan
because it includes all training periods and phases and the velocities
that are associated with each type of strength. Any or all of these
parameters can then be applied to the structure of any athlete’s indi-
vidualized training program specific to the athlete’s particular sport
 Yearly Periodization Using VBT | 93

and competitive schedule. A sample yearly plan for a baseball player

would look like this:

• Preparatory period. This period is the early or mid–off-season and lasts

approximately four to five months.
• Transition period I (conversion to sport). This period is the late off-season
or preseason and lasts approximately 6 to 12 weeks.
• Competitive period. This period is the in-season and duration is depen-
dent upon the sport.
• Transition period II. This period is the post-season or recovery and
lasts approximately one to four weeks.

Training Phases
The training periods are then further broken down into mesocycles, or
what is often referred to as training blocks or phases. (For the scope of
this text, we will simply refer to them as phases.) These phases help to
guide the coach or athlete to the training focus and to design a well-
structured and efficient training plan whose end goal is to reach peak
performance when the competitive period, or in-season, arrives.
Note that these phases are considered mesocycles because they are at
least two to six weeks long. I personally rarely use microcycles (one to
two weeks long) because I believe at least one week should be devoted
to motor learning before we can even consider ourselves really working
within that phase. Thus, I generally work in four- to six-week phases.
To specifically address all the different ways yearly and monthly plans
are laid out would require a whole other text. Table 7.2 shows an example

Table 7.2 SAMPLE YEARLY TRAINING PLAN FOR BASEBALL PLAYERS

PERIOD PREPARATORY TRANSITION I COMPETITIVE TRANSITION II
SEASON Early or mid– Late off-season In-season Postseason or
off-season or preseason recovery
DURATION 3-5 months 6-12 weeks Dependent upon 1-4 weeks
the sport
PHASE Tissue prep, Power Strength Maintenance
(FOCUS) hypertrophy I endurance and power of accelerative
(submaximal strength), and muscular maintenance strength
hypertrophy II endurance (strength-speed)
(maximal strength) or complete rest
SPECIAL Strength-speed, Strength-speed, Accelerative Strength-speed
STRENGTH accelerative strength, speed-strength, strength, and accelerative
ZONES USED absolute strength absolute strength-speed, strength
strength speed-strength
94 | Velocity-Based Training

of a yearly plan with the partitioning of training periods and phases

that I use when working and programming for baseball players. Once
again, these phases and their approximate durations can vary based on
the sport, the timing of the sport, and the individual athlete.

YEARLY PROGRAMMING WITH VBT

To be able to train more efficiently with VBT, we must first expand our
understanding of training periods and what we are trying to accomplish
when breaking them down into phases.

Preparatory Period
The goal of the preparatory period (early or mid–off-season) is to develop
a baseline of tensile strength, lean muscle mass, and absolute strength
so that athletes can train at higher intensities and speeds in later phases
when transitioning to sport. The preparatory period’s training phases
generally include the following:

• Tissue prep (0.75 to 1.0 meters per second)

• Hypertrophy I (0.75 to 1.0 meters per second)
• Hypertrophy II (0.40 to 0.60 meters per second)
• Absolute strength (<0.50 meters per second)

Core lifts such as squats, deadlifts, and bench presses and rows are the
primary focus in the preparatory period. We use compound lifts (lifts
that use multi-joint movements) early on to address
Core lifts such as squats, overall strength of the prime movers while simul-
deadlifts, and bench taneously working the accessory muscles (calves,
presses and rows are triceps, etc.). We use heavier loads and long times
the primary focus in the under tension to create these adaptations in this
period, so not much sport-specific work is done at
preparatory period.
this time.
 Yearly Periodization Using VBT | 95

Developing a good, solid base of strength in the preparatory period helps prepare
the athlete for higher intensities and speeds later in the off-season.
© MoMo Productions/Stone Sub/Getty Images

Transition Period I (Conversion to Sport)

The transition I period (late off-season or preseason) takes the strength
gained in the preparatory period and works on translating it into both
the strength side of power (strength–power) and speed side of power
(speed-strength). Which strength to use for training these types of power
takes a higher priority and depends on both the athlete and the athlete’s
respective sport. (This is covered in more detail in chapter 10.) The fol-
lowing training phases are generally used in the transition I period:

• Absolute strength
(<.50 meters per second)
• Strength-speed
(0.75 to 1.0 meters per second)
• Speed-strength
(1.0 to 1.3 meters per second)
96 | Velocity-Based Training

The adaptations previously attained earlier in the off-season training

transfer over to the performance of the athlete’s specific sport, and exer-
cises, at this point, will begin to mimic movements closer to that of the
athlete’s sport (see figure 7.1). For example, if we were training a basket-
ball player or wide receiver in football, exercises such as walking lunges
and lateral lunges could be used for training strength-power, and loaded
jumps could be used for training speed-power.

Figure 7.1 Learning to quickly apply the strength gained in the preparatory period
to the athlete’s respective sport is the primary focus in the first transition period.
 Yearly Periodization Using VBT | 97

Competitive Period
During the competitive period (in-season), we maintain or even continue
to increase strength and power slightly as we decrease volume. Decreas-
ing volume (usually sets and reps), as well as eliminating any eccentric
tempos greater than 2-0-0, reduces our chances of causing any residual
soreness that may translate to next day. It is also important to note the
use of a conjugate style of training due to the specific training residuals
that occur from playing competitive sport during this time. This is done
in order to address several adaptations with little time available to train
in the gym (more on this in chapter 11). The following training phases
are generally used in the competitive period:

• Accelerative strength (0.50 to 0.75 meters per second)

• Strength-speed (0.75 to 1.0 meters per second)
• Speed-strength (1.0 to 1.3 meters per second)

Exercises and energy system work mimic movements specific to a

sport and may include: core lifts such as squat variations and bench
variations at 0.50 to 0.75 meters per second, or 60 to 80 percent 1RM,
(accelerative strength); weighted jumps and Olympic lifts at 0.75 to 1.3
meters per second, or 20 to 60 percent 1RM, (strength-speed or speed-
strength); and sprint work and change-of-direction (COD) drills (body
weight to 20 percent) (see figure 7.2).

Transition Period II
Recovery is of the utmost importance in the transition II (post-season
or recovery) period. This may include taking complete time off to allow
the athlete to regroup both physically and mentally before beginning a
new annual training plan or rehabilitating an injury. Another option is
to perform a low volume of strength training to maintain strength levels
while incorporating soft tissue and mobility work to expedite recovery.
This option involves lighter strength training at low sets and intensities
(volume), during which VBT can still be used sparingly. Unless more
time is warranted for an injury, it is recommended to spend no more
than one to four weeks in this period; otherwise an athlete will have
to devote much more time in the following preparatory period when
beginning the next macrocycle.
98 | Velocity-Based Training

Figure 7.2 In the competitive period, exercises and energy system work that mimic
those movements of the sport are the most effective choices.

LINEAR AND UNDULATING PERIODIZATION

This section covers the two most popular methods of periodization:
linear and nonlinear (also known as undulating). We will first take
a brief look at each and discuss when one method may be the better
option of the two.

Linear Periodization
In 1964, Leon Matveyev popularized linear periodization. It typically
involves staying in the same loading zone over an entire mesocycle before
transitioning into a different loading zone or training phase. Doing so
allows the athlete to stay in a particular training adaptation for a longer
period of time.
Linear periodization is the most common method used with novice
athletes and athletes who can afford a longer (greater than eight weeks)
off-season. This type of programming is appealing because it prepares the
 Yearly Periodization Using VBT | 99

athlete’s body to accept more variations in future training. This plays a

considerable role in-season because the longer we train a strength adap-
tation, the longer it takes before that trait begins to decline once game
play starts. For example, an athlete who stays in a maximal strength
phase for four to eight weeks through linear periodization will retain
that strength for a longer period of time than an athlete who trained
strength only one time a week for a month in a nonlinear, or undulating,
model. (Chapter 11 covers this in greater detail with in-season training
and training residuals.)
A linear method can be applied in two ways:
• Sets and reps remain the same, while intensity and volume increase. The
early-to-mid–off-season is a better time for this method to be used for
building strength because it produces an increase in overall volume
as the phase progresses. (See table 7.3. Remember that VBT ranges
are estimates.)
• Intensity increases while training volume decreases. This decrease in
volume occurs when sets and reps are adjusted within the training
phases. The late off-season is a better time to use this method when
training progresses toward competition. (See table 7.4. Remember
that VBT ranges are estimates.)

I use a linear method of periodization for most of my athlete’s yearly

plan. However, I do move to a nonlinear (undulating) method during
the in-season and sometimes in the transition periods as well if practice
or time becomes an issue and limits time in the weight room.

Table 7.3 LINEAR PERIODIZATION MESOCYCLE DURING A STRENGTH

PHASE WHEN BOTH VOLUME AND INTENSITY INCREASE
WEEK 1 WEEKS 2 AND 3 WEEK 4
5 × 5 sets or reps at 0.65-0.75 5 × 5 sets or reps at 0.60-0.70 5 × 5 sets or reps at 0.50-0.60
m/sec (60% 1RM) m/sec (70% 1RM) m/sec (80% 1RM)

Table 7.4 LINEAR PERIODIZATION MESOCYCLE DURING A POWER

PHASE WHEN VOLUME DECREASES AND INTENSITY INCREASES
WEEK 1 WEEKS 2 AND 3 WEEK 4
8 × 2 sets or reps at 0.65-0.75 6 × 2 sets or reps at 0.60-0.70 4 × 2 sets or reps at 0.50-0.60
m/sec (60% 1RM) m/sec (70% 1RM) m/sec (80% 1RM)
100 | Velocity-Based Training

Nonlinear, or Undulating, Periodization

In 1988, Charles Poliquin popularized nonlinear, or undulating, peri-
odization, the method that involves weekly or daily fluctuations in
both training load and volume and trains different adaptations within a
particular time period. Nonlinear periodization does not provide a long
enough saturation period of anatomical adaptation (phases) in the early
and mid–off-seasons because we are training different traits weekly or
even daily during this time. However, the appeal is the ability to focus
on multiple training adaptations (phases) at one time whether they are
daily, weekly, or biweekly (microcycle), which allows the athlete’s body
to respond to a variety of challenges within a weekly program (unlike a
more linear model that only focuses on one strength trait at a time). As
a result, nonlinear periodization is ideal for in-season programming in
order for athletes to maintain several different qualities while playing
their sport (see table 7.5). This, too, is covered in more detail in chapter
11. Nonlinear periodization is the time during the year when I employ
the use of microcycles.

Table 7.5 UNDULATING PERIODIZATION MICROCYCLE WHEN

TRAINING DIFFERENT ADAPTATIONS WITHIN THE SAME WEEK
MONDAY WEDNESDAY FRIDAY
5 × 5 sets or reps at 0.50-0.60 6 × 3 sets or reps at 0.80-0.90 8 × 3 sets or reps at 0.90-1.0
m/sec, or 80% 1RM m/sec, or 50% 1RM m/sec, or 40% 1RM
(maximal strength) (strength-power) (speed-power)

The amount of time and effort, the type of work and, most importantly,
the time frame during which training occurs shapes and determines
an athlete’s conditioning level. This is why programming with VBT is
advantageous for a coach or an athlete. However, much like traditional
percentage-based training, finding a system that works for you and
your athletes requires a lot of trial and error: The more you use VBT
in your programming, the more efficient you will get at using it. All of
the information I have provided is from my own research and personal
experiences. I recommend this as a good place for you to start, but, like
anything, let the numbers talk to you and help you draw your own
conclusions from the data. This is the best way to ensure that VBT will
work for you and your specific clients.
 8
CHAPTER

Early Off-Season: Tissue

Prep and Hypertrophy
After a long season and only a few weeks of recovery, many athletes will
still need to pay extra care to their joints going into the next early off-
season. Once again, assessing your athlete’s current conditioning level
is of paramount importance to determine where to begin from both a
mobility and a strength standpoint. This is where VBT excels in giving
the athlete and coach alike external information about appropriate
velocity levels for gauging volume and autoregulation for keeping in
perspective an athlete’s week-to-week and day-to-day recovery status.
It is important to note that these programs are only starting points,
meaning that there is no perfect program that works for every athlete.
Remember, much is predicated upon the following:

• The needs of the sport (e.g., biomechanical profile, common injury

sites, position-specific)
• An athlete’s current conditioning level (e.g., movement screen,
strength testing injury history)

It is important to keep in mind that many athletes expect to see huge

leaps in performance after only four to six weeks of strength training.
However, athletes generally do not experience the highest peaks in per-
formance until the competitive period, or at best, when the competitive
period draws near. Strength, much like athletic ability and technique, is a
skill that can be developed much the same way through various methods
and phases. These phases begin with the off-season and progress toward
a peak at the beginning of the competitive period (in-season).
The two primary phases in the early off-season are phase I tissue
prep and phase II hypertrophy, and their primary goal is to prepare the
athlete in both strength and conditioning for heavier lifting later in the
off-season.

| 101
 
 Phase I: Tissue Prep
Phase I tissue prep is the foundation for the other phases of training, and knowing
this is especially crucial before entering into a strength phase where volume and load
are higher. I have found that athletes who skip phase I and jump right into phase
II hypertrophy do not reap the same benefits in later phases as those athletes who
spend the necessary four to six weeks in this phase first. The name of this phase
reflects the fact that the main objective is not to achieve an immediate overload,
but, rather, to elicit a progressive adaptation of the athlete’s anatomy and tensile
strength. While this phase does not focus on hypertrophy specifically, increases in
cross-sectional area may develop due to the isometric time under tension nature of
the training. In addition, an extended amount of time is spent in the eccentric and
isometric phases of the exercise (see figure 8.1).

GOALS
The main goals during the tissue-prep
phase are the following:
• Improving tensile strength. This
phase prepares the tendons,
ligaments, and joints for longer,
more strenuous sessions in later
phases. This is partially because
hydrogen ions, which are released
by lactic acid, have been proven
to stimulate the release of growth
hormone and, therefore, collagen
synthesis (5). Using isometric
holds in low positions increases
time under tension and solidifies
movement patterns where they
are at the biggest mechanical
disadvantage. Both tissue-prep and
hypertrophy phases help increase
applications of force in later phases
when heavier loads are being used.
Figure 8.1 In a tissue-prep phase,
• Regrooving good movement using isometric holds in low positions
patterns. This involves multiple increases time under tension, as well as
muscle groups in order to groove solidifying movement patterns where
or re-groove more ef ficient they are at the biggest mechanical dis-
motor patterns (neuromuscular advantage.
coordination) specific to the athlete’s sport. For this reason, longer eccentric
tempos and isometric holds are implemented using low-resistance loads.
However, concentric phases should remain explosive to stimulate fast-twitch
fibers.

102 | Velocity-Based Training

All sports involve explosive movements. For this reason, even when longer
eccentric tempos and isometric holds are implemented in a tissue-prep phase,
concentric tempos should remain explosive to stimulate type II (fast-twitch)
fibers.
© Human Kinetics

TRAINING PARAMETERS
Types of exercises Multi-joint exercises such as squats, deadlifts, bench presses, rowing exercises,
push-ups, and chin-ups should be used to better stimulate the release of
anabolic hormones, promoting muscle growth while strengthening the prime
movers used in sport activities. Isolation exercises such as biceps curls and
triceps extensions should be kept to a minimum.
Training intensity The duration of time under tension is long, 40%-60% 1RM (increasing
so low intensities as well as high-velocity weekly)
losses are used in both the tissue-prep
phase and phase II for hypertrophy I.

Early Off-Season: Tissue Prep and Hypertrophy | 103

 Phase I: Tissue Prep

VBT velocity Start all athletes at 1.0 m/sec, and increase 0.75-1.0 m/sec
intensity weekly to 0.75-0.80 m/sec based (starting velocity only)
on the desired percentage of 1RM.
Note: Because these first two phases
involve maximum fatigue, VBT velocities
are used only to provide a starting point.
VBT is primarily used in these first two
phases to monitor velocity loss to gauge
reps and time.
VBT velocity loss 30%-40%
Tempo Eccentric and isometric training are 3-1-0, 3-2-0, 4-2-0
emphasized to maintain conditioning of
the type II fibers. Concentric phases are
still performed explosively.
Reps Start all athletes at 12-15 reps, and 12-15 down to 8 reps (decreasing
decrease weekly down to 6-8 reps. Time weekly by 2 reps, and
under tension should vary anywhere incorporating velocity loss into rep
between 40-70 seconds. This time under scheme)
tension involves the anaerobic lactic
system as the main energy system. (See
chapter 6, Method II: Set Manipulation
Based On Velocity Loss section.)
Sets 2-4 per exercise
Rest 1-2 min between sets
Frequency 2-4 sessions per week (full body: 2-3 per week; splits: 4 per week
of training [2 upper, 2 lower])

PROGRAMMING
SAMPLE LOWER-BODY PROGRAM FOR DAYS 1 AND 3
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo runs 1 30 sec 30 sec — —
Power VBT VELOCITY
plyometrics EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Pogo jump 3 20 — As —
fast as
possible
1b 90-90 hip flexor 2 5 1 min — —
with band
serratus
2a Seated box jump 3 5 — Explosive —
2b Wall dribbles 2 20 —

104 | Velocity-Based Training

 Phase I: Tissue Prep

Main VBT VELOCITY

EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Trap bar deadlift 3 12 — 3-2-0 0.75-1.0
1b Hip-flow circuit 3 2 per side 1 min — —
2a Back squat 3 12 — 3-2-0 0.75-1.0
2b Dead bug 3 8 per side 1 min — —
3a Lateral slide 3 8 per side — — —
board lunge
3b Half-kneeling 3 8 per side 1 min — —
cable chop

SAMPLE UPPER-BODY PROGRAM FOR DAYS 2 AND 4

Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Airdyne bike 1 5 min — — —
Power VBT VELOCITY
plyometrics EXERCISE SETS REPS, TIME REST TEMPO (M/SEC)
1a Plyo chest 3 20 reps — As fast as —
press possible
1b Straight-leg 3 5 reps per 1 min — —
hip turns side
2a Split stance 3 6 reps per — Explosive —
recoil slams side
2b Bear crawl 3 30 sec 1 min — —
Main VBT VELOCITY
EXERCISE SETS REPS, TIME REST TEMPO (M/SEC)
1a One-arm 3 12 reps per — 3-2-0 —
cable row side
1b Side-lying 3 10 reps — — —
external
rotation
1c Wall press abs 3 8 reps per 1 min — —
side
2a Bench press 3 12 reps — 3-2-0 —
2b Side plank 3 6 10-sec 1 min — —
reps per side
2c Half kneeling 3 8 reps per — — —
cable chop side
3a Suspension 3 12 reps — 3-2-0 —
row
3b Medicine ball 3 5 reps per 1 min —
halo side
Note: It is important to remember to maintain explosiveness in the concentric portion
of the lift by using VBT in this and all phases. This helps maintain fast-twitch type II
fibers while type I fibers are the focus.

Early Off-Season: Tissue Prep and Hypertrophy | 105

 Phase II: Hypertrophy
Once a good base of tensile strength has been developed in phase I, it is time for the
athlete to work on increasing the lean body mass in phase II that will be translated
into increased functional performance in later phases . To achieve this, an athlete
increases not only the mechanical stress to the muscle fibers but also the load used,
the total time under tension (especially of the eccentric phase), and the total volume
of sets and reps–in other words, hypertrophy . The main difference between the two
types, hypertrophy I and hypertrophy II, is motor unit recruitment (see figure 8 .2) .
Each muscle contains a series of differently sized fibers: the low-threshold, or smaller,
weaker fibers and the high-threshold, or larger, stronger fibers .

Low threshold High threshold

(type I muscle fibers) (type II muscle fibers)

High 1-5 reps

Recruitment
threshold

6-10 reps

12-20 reps
Low
Low High
endurance force/power/speed

Figure 8.2 In hypertrophy I, increasing the cross-sectional area of the low-thresh-

old fibers involves using lower intensities with higher reps . But, as load intensity
E8147/Signore/F08.01/659668/mh-R2
increases in hypertrophy II, high-threshold motor units are recruited earlier .

Hypertrophy I
This phase involves performing resistance training and focusing on increasing low-
threshold muscle fibers in the cross-sectional area . These fibers are recruited during
the first few reps of a set, and then the high-threshold fibers are recruited sequentially
as needed when the athlete gets closer to failure . Using lighter loads and longer time
under tension make hypertrophy I very effective in the early phases of the off-season
for athletes whose main focus is to maximize lean muscle mass . Hypertrophy I is also
used in bodybuilding for achieving aesthetic size and muscle symmetry; this phase
is centered around an increase in the type I slow-twitch muscle fiber .

106 | Velocity-Based Training

While hypertrophy I is the main training adaptation used in bodybuilding, it
is also useful in early phases of training for athletic performance.
© Human Kinetics

TRAINING PARAMETERS
Types of Multi-joint exercises such as squats, deadlifts, bench presses, rowing exercises,
exercises push-ups, and chin-ups should be used to better stimulate the release of anabolic
hormones, promoting muscle growth while strengthening the prime movers used
in sports. Isolation exercises should be kept to a minimum.
Training Start all athletes at 40% 1RM or one that allows 15 40%-60% 1RM
intensity reps, and increase intensity weekly by 5% until 60% (increase weekly)
is achieved or training block is completed.
VBT velocity Start all athletes at 1.0 m/sec, and increase intensity 0.75-1.0 m/sec
weekly to 0.75 m/sec based on desired percentage of (starting velocities only)
1RM. Note: Similar to phase I, the hypertrophy phase
involves maximum fatigue; as a result, VBT velocities
are used only to give us a starting point and are used
primarily in these first two phases to monitor velocity
loss to help gauge reps and time.

Early Off-Season: Tissue Prep and Hypertrophy | 107

 Phase II: Hypertrophy I

VBT velocity 40%-50%

loss
Tempo Because the neuromuscular system adapts to slow 3-0-0, 4-0-0
concentric movement, it does not stimulate the
recruitment of fast-twitch muscle fibers that are
crucial for speed- and power-dominant sports if
a slow concentric movement is used. As a result,
velocities are used only as a starting point in this
phase. There is no need to calculate reps because
the goal is to do a high number of reps to create
maximum fatigue. It is important to cue athletes to
always try to move the weight as fast as possible
during the concentric phase of the lift.
Reps Start all athletes at 15-16 reps, and decrease weekly 16 down to 10 (decrease
by 2 reps down to 10. Once again, this is when we weekly by 2 reps;
are looking for higher drop-offs of 40%-50% from incorporate velocity loss
rep to rep or from set to set to elicit greater muscle into rep scheme)
breakdown and to optimize increases in the cross-
sectional area of the type I muscle fibers.
Sets 3-5 sets per exercise for 10-12 total when using 3-5 sets per exercise
upper- and lower-splits, and 20-24 total when using
full-body workouts
Rest The amount of rest is dependent upon the athlete’s 1-3 min
muscular endurance, which is being built up at the
same time. Use the minimum amount of rest needed
to hit the desired velocities prescribed, but, as
intensities increase and the athlete moves closer to
phase III, rest intervals should increase.
Frequency Training should be done 2 times per week if full-body workouts are prescribed,
of training or 4 times per week if using upper- and lower-splits.

PROGRAMMING
SAMPLE LOWER-BODY PROGRAM FOR DAYS 1 AND 3
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo runs 5 30 sec 30 sec — —
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Squat jump 3 5 reps — Explosive —
1b Hip-flow circuit 2 2 reps — — —
per side
1c Half-kneeling side 3 2 reps — Explosive —
starts per side
1d Shoulder tube 2 30 sec 1 min — —

108 | Velocity-Based Training

 Phase II: Hypertrophy I

Main REPS, VBT VELOCITY

(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 40%- 1a Barbell Romanian 5 12 reps — 4-0-0 0.75-1.0
60% 1RM and deadlift
velocity loss at
40%-50%) 1b Yoga plex 3 30 sec 2 min — —
2a Barbell front 5 12 reps — 4-0-0 0.75-1.0
squat
2b Reach, roll, 3 5 reps 2 min — —
and lift
3a Lateral slide 5 12 reps — 4-0-0 0.75-1.0
board lunge per side
3b Band 3 3 reps 2 min — —
distractions with
perturbations
Core and REPS, VBT VELOCITY
rotator cuff EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Plank 3 30 sec — — —
1b Side bridge 3 8 reps 1 min — —
per side

SAMPLE UPPER-BODY PROGRAM FOR DAYS 2 AND 4

Warm-up REPS, TIME, VBT VELOCITY
EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
1 Airdyne bike 1 5 min
Power VBT VELOCITY
plyometrics EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Medicine ball 3 8 — Explosive —
slam (8-10 lb)
(4-5 kg)
1b Pogo jump 2 20 1 min As —
fast as
possible
2a Medicine ball 3 6 per side — Explosive —
shovel pass (6-8
lb) (3-4 kg)
2b Deep-squat 2 5 — — —
breathing

Early Off-Season: Tissue Prep and Hypertrophy | 109

 Phase II: Hypertrophy I

Main VBT VELOCITY

(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
between 40%- 1a Incline T-row 5 12 — 4-0-0 0.70-0.80
60% 1RM and (starting
velocity loss at velocity only)
40%-50%)
1b Dowel trap raise 3 8 2 min

2a One-arm 5 12 per side — 4-0-0 0.70-0.80

dumbbell bench (starting
press velocity only)
2b Bench T-spine 3 5 2 min — —
mobility
3a One-arm cable 5 12 per side — 4-0-0 0.70-0.80
row (starting
velocity only)
3b Dead bug 3 8 per side 2 min — —
Core and REPS, VBT VELOCITY
rotator cuff EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
1a Pallof press 2 8 reps — — —
per side
1b Bear crawl 2 20 yd each 1 min — —
way

For athletes who already possess a good amount of lean muscle mass, time may
be better spent in hypertrophy II in order to train faster, more efficient motor
unit recruitment rather than focusing on increases in low-threshold fiber size
as with hypertrophy I.
© Photodisc/Getty Images

110 | Velocity-Based Training

 Phase II: Hypertrophy II

Hypertrophy II
The focus in hypertrophy II is motor unit recruitment of the high-threshold fibers
closer to the start of the lift. This is of great importance in athletic performance
because we ultimately want to reduce the amount of time it takes to kick in the
high-threshold motor units when playing our sport otherwise known as intramuscular
coordination (see figure 8.3). This is why this type of hypertrophy is often defined
as sport-specific hypertrophy.

Figure 8.3 The use of exercises such as prone bench rows during a hypertrophy II
phase helps better stimulate the release of anabolic hormones and increase contrac-
tile properties of high-threshold muscle fibers.

During hypertrophy II, the sizes of the specific prime movers increase without
neglecting the neural component of force expression (7). This holds true for most
sports, but it is especially true in high-explosive sports such as football, baseball,
sprinting, and shot put and discus. Intensities used in hypertrophy II are generally
higher than those in hypertrophy I, but the number of reps is lower while the set
number and work–rest ratios increase. So, athletes who already possess a good
amount of lean muscle mass can use hypertrophy II in place of hypertrophy I
to improve motor unit recruitment. With its use of heavier loads, hypertrophy II
transitions well into submaximal strength in phase III.

Early Off-Season: Tissue Prep and Hypertrophy | 111

 Phase II: Hypertrophy II

TRAINING PARAMETERS
Types of Multi-joint exercises such as squats, deadlifts, bench presses, rowing exercises,
exercises push-ups, and chin-ups should be used to better stimulate the release of anabolic
hormones, promoting muscle growth while strengthening the prime movers used
in sports. Isolation exercises should be kept to a minimum.
Intensity Start all athletes at 70% 1RM or one that allows 10-12 reps, 75%-85% 1RM
and increase intensity weekly by 5% until 85% is achieved (increase weekly)
or training block is completed.
VBT velocity Start all athletes at 0.60-0.40 m/sec, and increase intensity 0.60-0.40 m/sec
weekly to 0.50 m/sec based on desired percentage of 1RM. (starting velocities
Similar to phase I, the hypertrophy phase involves muscle only)
fatigue; as a result, VBT velocities are used only to give us
a starting point and are used primarily in these first two
phases to monitor velocity loss to help gauge reps and time.
VBT velocity Once again, velocities are used only as a starting point in 10%-20%
loss this phase. Because velocity losses only fall between 10%-
20%, hypertrophy II is sometimes referred to as “high-load
power.” It is also important to cue athletes to try to move
the weight as fast as possible during the concentric phase
of the lift.
Tempo Because hypertrophy II uses higher loads (75%-85% 1RM) 1-0-0, 2-0-0
to quickly recruit high-threshold muscle fibers, longer
eccentric tempos are not used. Thus, standard controlled
tempos of 1-0-0 or 2-0-0 are used. Hypertrophy II allows
the type II fibers to remain under tension for the majority of
the movement or set, resulting in hypertrophy of the these
fast-twitch fibers, which differentiates this method from
hypertrophy I.
Reps Start all athletes at 10 reps, and decrease weekly by 2 reps 10 down to
down to 5. Once again, this is when we are looking for 5 (decrease
velocity drop-offs of 10%-20% from rep to rep or from weekly by 2
set to set to begin eliciting greater strength gains while reps; incorporate
optimizing increases in the cross-sectional area of the type I velocity loss into
muscle fibers. rep scheme)
Sets 3-8 sets per exercise when using upper- and lower-splits and 3-8 per exercise
20-24 total when using full-body workouts
Rest The amount of rest is dependent upon the athlete’s 2-5 min
muscular endurance, which is being built up at the same
time. Use the minimum amount of rest needed to hit the
desired velocities prescribed, but do not exceed 2-5 minutes.
As intensities increase and the athlete moves closer to phase
III, increase rest intervals closer to 4-5 minutes.
Frequency Training should be done 2-3 times per week if full-body workouts are prescribed
of training or 4 times per week if using upper- and lower-splits.

112 | Velocity-Based Training

 Phase II: Hypertrophy II

PROGRAMMING
SAMPLE FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Spin bike or 1 5 min — — —
Airdyne bike
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Medicine ball 3 8 reps 1 min — —
slam (8-10 lb)
(4-5 kg)
1b Band lateral 2 30 sec — — —
stretch per side
2a Box jump 3 6 reps — — —
2b T-spine rotation 2 8 reps 1 min — —
per side
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 75%- 1a Straight-bar 5 5-8 reps — 2-0-0 0.50-0.60
85% 1RM and deadlift
velocity loss at
10%-20%) 1b Band hamstring 4 30 sec 2 min — —
stretch
2a One-arm 5 5-8 reps — 2-0-0 0.40-0.50
dumbbell row per side
2b Cat-camel stretch 4 10 reps 2 min — —
3a Barbell front 5 5-8 reps — 2-0-0 0.50-0.60
squat
3b Sumo stretch 4 30 sec 2 min — —
4a Loaded push-up 5 5-8 reps — 2-0-0 0.40-0.50
4b Doorway pectoral 4 30 sec 2 min — —
stretch
Core REPS, VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Plank 3 30 sec — — —
1b Side plank 3 8 reps 1 min — —
per side

Early Off-Season: Tissue Prep and Hypertrophy | 113

114 | Velocity-Based Training

After a long season and some well-deserved time off, beginning a new
preparatory period must involve getting back good form. To accomplish
this, an athlete must regroove efficient movement patterns and increase
both quality and strength of the tissues and tendons through tissue-prep
(phase I). Further increases in lean body mass and mechanical tension
for low- and high-threshold muscle fibers must then be the focus in
phase II hypertrophy. This helps the athlete become better prepared for
heavier loads in the upcoming phases.
 9
CHAPTER

Mid–Off-Season:
Submaximal and
Maximal Strengths
In the latter portion of the preparatory period (mid–off-season), after
some time has been spent preparing the tissue ligaments and joints
in phase I, as well as increasing the cross-sectional area of the muscle
fibers (size) in phase II, it’s time to create greater strength adaptations
in phase III.

In most sports, the development of maximum strength is crucial to recruiting fast-twitch

muscle fibers, their frequency of activation, and the ability to simultaneously call into
action all the primary muscles involved in a given movement.
(a) © Human Kinetics; (b) Ulrik Pedersen/NurPhoto via Getty Images; (c) © vm/E+/Getty Images; (d) © Human Kinetics

| 115
 
116 | Velocity-Based Training

When building out an athlete’s off-season program, while all phases

are important, I believe the key role is increasing general strength to its
maximum because this is the foundation upon which to build all the
other types of strength. In most sports, the development of maximum
strength is used to recruit fast-twitch muscle fibers, their frequency
of activation, and the ability to simultaneously call into action all the
primary muscles involved in a given movement (Howard et al. 1985). A
good example of this is during the late off-season when training power.
Power is a product of strength and speed, so improving power requires
improving maximum strength first. As a result, strength training is a
prerequisite for attaining faster power improvement and allowing athletes
to achieve higher levels of performance.
When training strength, it is important to realize that not all strength
is created equal. One strength just does not work as efficiently without
the other, so it is important to understand the two different categories
of strength and how and when they are used:

• General strength. General strength is the foundation upon which all

other types of strength are built, and it provides a base for the more
sport-specific strength that follows. General strength is the focus of
the first three phases of the off-season training plan for a more elite
athlete with a higher training age (more than three years). But, for
more inexperienced or novice lifters, it should be the main focus for
most of the yearly plan. Intensities range from 60 to 80 percent 1RM
for submaximal strength and over 80 percent 1RM for maximum
strength. (Note: Spending an inadequate amount of time on general
strength will negatively affect all of the future phases designed to
develop sport-specific skills. Neglecting to sufficiently train this
foundation can also compromise the athlete’s ability to accept force,
thus increasing the risk of injury.
• Specific strength. Specific strength training (covered in chapter 10)
is incorporated into the late off-season when transferring strength
gains to power or sport. Specific strength training accounts for char-
acteristics specific to the sport regarding movement, energy system
contributions, and exercises designed for continual improvement
to the joints’ range of motion. This training is used only after the
athlete has developed an adequate level of general strength, which
usually takes anywhere from one to three years. Note: Some athletes
may develop general strength more quickly than others because of
their genetic makeup.
 Mid–Off-Season: Submaximal and Maximal Strengths | 117

To train specific strength, I use training intensities from 40 to 60

percent 1RM (0.75 to 1.0 meters per second). While heavier loads above
60 percent can still be used in the same program to train contractile
properties, the majority of the program is built around the use of these
lighter loads for training more sport-specific movements. Exercise selec-
tion should be based on the sport of the athlete being trained. Some
examples may be hang cleans for a volleyball player, heavy sled pushes
for an offensive lineman in American football, or landmine presses for
a shot putter or other throwing athlete (see figure 9.1).

Figure 9.1 Strength training that is more specific to the sport is

the focus in the late off-season, such as a shot put athlete per-
forming landmine presses.
 Phase III: Submaximal
and Maximal Strengths

After building tensile strength and hypertrophy in the first two phases, phase III
submaximum and maximum strength sets the foundation for all other phases that
follow. This phase is slightly longer than earlier phases and comprises two three-to-
four–week mesocycles, using two separate loads that start with submaximal strength
and are followed by maximum strength.

Improvements in relative strength are especially important in sports such as

boxing and wrestling that involve weight classes.
(a) Valery Sharifulin\TASS via Getty Images; (b) Rodolfo Flores / Eyepix Group/Barcroft Media via Getty Images

GOALS
The main goals during the submaximum and maximum strength phase are the
following:
• Higher voluntary motor unit recruitment of the fast-twitch muscle fibers. By
using higher intensities and loads during a maximum strength phase, athletes are
able to produce higher and more efficient recruitment of the fast-twitch fibers
(see figure 9.2). This is a determinant factor in increasing power, which makes
training absolute strength crucial for enabling athletes to reach a high neural
output for speed- and power-dominated sports.
• Improvements in testosterone levels and relative strength. Increased
testosterone levels help to improve maximum strength, which, in turn, helps
to advance relative strength, the ratio of absolute strength to body weight.
Testosterone levels in the blood increase only when the total volume of strength

118 | Velocity-Based Training

Figure 9.2 Big, multi-joint exercises involving the prime movers are the focus
when training maximum strength.

training is adequate. This can vary from athlete to athlete, but levels go up
generally two to three times per week. On the other hand, training absolute
strength too frequently can have the opposite effect—lowering testosterone
levels in the blood. This is one reason we start training maximum strength using
submaximal velocities or loads.

When training in phase III, we train submaximal strength first to focus on

intermuscular coordination, which involves using velocities in the accelerated strength
zone. After spending a sufficient amount of time in accelerative strength (the amount
of time is dependent upon the athlete), only then should training maximal strength
(absolute strength) begin. Because we are training higher motor recruitment, this part
of phase III involves using higher loads with velocities in the absolute strength zone,
switching the training focus to intramuscular coordination. The amount of time spent

Mid–Off-Season: Submaximal and Maximal Strengths | 119

 Phase III: Submaximal and Maximal Strengths

in either submaximal or maximal strength varies between sports. It predominantly

depends on which of these two main neural adaptations needs to be addressed more:

• Intermuscular coordination. This is the ability to coordinate all muscles in the

kinetic chain in a single action. The goal is coordination, so core compound lifts
such as deadlifts, squats, and bench presses are used in a lower submaximal
strength zone (accelerative strength: 0.50 to 0.75 meters per second, or 60 to
80 percent 1RM).
• Intramuscular coordination. This is the capacity to recruit as many motor units
as possible in the shortest amount of time. The goal is motor unit recruitment, so
core compound lifts such as deadlifts, squats, and bench presses are still used,
but in a higher maximum strength zone (absolute strength: less than 0.50 meters
per second, or above 80% percent 1RM).

Developing higher neural output is key to activating the type II fast-twitch

fibers that are vital to quick explosive sports such as sprinting.
Matt Marriott/NCAA Photos via Getty Images

120 | Velocity-Based Training

 Phase III: Submaximal and Maximal Strengths

TRAINING PARAMETERS
Types of Multi-joint exercises such as squats, deadlifts, and bench presses
exercises
Training Creating the highest possible Submaximal (accelerative 0.50-0.75
intensity tension in the muscle is the strength) m/sec
only way to develop maximum While using maximal loads (60%-80%
strength. I choose to spend a can have a higher effect on 1RM)
longer period of time in this the CNS and fast-twitch fiber
phase (6-8 weeks) because this recruitment, it still allows for
phase involves the use of both strength adaptations, but due to
moderately heavy (submaximal) the lighter load, intermuscular
and heavy (maximal) loads, coordination is more of a focus.
applied in this order. Also, the combination of slightly
higher velocities and slightly
lower loads creates higher force
output than they do in absolute
strength ranges. In fact, many
athletes produce the highest
amount of force output in these
lower ranges.
Maximal (absolute strength) <0.50 m/sec
Using high loads with fewer (80%-95%
reps causes a significant CNS 1RM)
adaptation: better intramuscular
coordination of the muscles,
resulting in an increased capacity
to recruit fast-twitch fibers.
Note: Both submaximal
and maximal methods are
percentage-based, meaning that
the load indicated is a percentage
of the 1RM. For this reason,
before beginning phase III, a
force–velocity profile must be
tested in order to accurately
calculate the VBT velocities that
correlate with a 1RM for the
main exercises.
VBT Training maximal strength Submaximal (accelerative 0.50-.075
velocity* requires a high demand on the strength) m/sec
CNS, so high-volume training (60%-80%
days should never be performed 1RM)
under conditions of fatigue. This Maximal (absolute strength) <0.50 m/sec
is another example of when VBT (80%-95%
can engage intensity levels on 1RM)
high-volume days (see chapter (concentric
6). phase only)
VBT velocity Submaximal (accelerative strength) 20%-30%
loss Maximal (absolute strength) 20%-30%
Tempo Submaximal (accelerative strength) 2-0-0

Maximal (absolute strength) 2-0-0

Mid–Off-Season: Submaximal and Maximal Strengths | 121

 Phase III: Submaximal and Maximal Strengths

Reps Submaximal (accelerative strength) 3-10

Maximal (absolute strength) 1-6
Sets Submaximal (accelerative strength) 3-8
Maximal (absolute strength) 3-8

Rest Rest intervals should be Submaximal (accelerative 2-3 min

calculated to provide adequate strength)
recovery to the neuromuscular Maximal (absolute strength) 3-5 min
system and are primarily based
on the athlete’s fitness level.
Frequency Submaximal (accelerative strength) 3-4 times
of training per week for
upper- and
lower-splits
and 2-3
times per
week for
full-body
workout
Maximal (absolute strength) 3-4 times
per week for
upper- and
lower-splits
and 2-3
times per
week for
full-body
workout
*While other methods can be used in a strength phase, such as eccentric overload and isometric training, these
go beyond the scope of this text and do not require the use of VBT.

122 | Velocity-Based Training

 Phase III: Submaximal and Maximal Strengths

PROGRAMMING
SAMPLE SUBMAXIMAL STRENGTH (ACCELERATIVE STRENGTH)
LOWER-BODY PROGRAM FOR DAYS 1 AND 3
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 1 5 min
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Medial-lateral line hop 3 12 reps Explosive
per side
1b Deep-squat breathing 2 30 sec
2a 45-degree bounds 3 5 reps Explosive
per side
2b Half-kneeling, shoulder- 2 5 reps 1 min
controlled articular per side
rotation
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
between 60%- 1a Trap bar deadlift 5 3 reps Explosive 0.50-0.60
80% 1RM and
velocity loss at 1b Plank with reach 3 5 reps
20%-30%) per side
1c Half getup 3 8 reps 2 min
2a Split squat 5 5 reps Explosive 0.60-0.70
per side
2b Medial-lateral line hop 3 12 reps
per side
2c Half-kneeling cable lift 3 8 reps 2 min
per side
3a Single leg deadlift 4 5 reps 0.60-0.70
per side
3b Waiter’s walk 2 20 yd (18 2 min
m) per
direction

Mid–Off-Season: Submaximal and Maximal Strengths | 123

 Phase III: Submaximal and Maximal Strengths

SAMPLE SUBMAXIMAL STRENGTH (ACCELERATIVE STRENGTH)

UPPER-BODY PROGRAM FOR DAYS 2 AND 4
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Airdyne bike 1 5 min
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Plyo chest pass 3 8 reps Explosive
1b 90-90 hip flexor with 3 5 reps
band serratus
2a Split stance overhead 3 6 reps Explosive
throw
2b Prone hip rotator 3 30 sec
stretch
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 60%- 1a Incline T-row 5 3 reps Explosive 0.40-0.50
80% 1RM and
velocity loss at 1b Quadruped walkout 3 5 reps
20%-30%) 1c Side-lying external 3 10 reps 1 min
rotation each side
2a Push-up 5 5 reps Explosive 0.40-0.50
2b Half-kneeling cable lift 3 8 reps
per side
2c Split stance ER hold 2 5 reps 1 min
per side
3a Suspension row 4 5 reps Explosive 0.40-0.50
3b Hip-flow circuit 2 1 min 1 min

124 | Velocity-Based Training

 Phase III: Submaximal and Maximal Strengths

SAMPLE MAXIMAL STRENGTH (ABSOLUTE STRENGTH)

LOWER-BODY PROGRAM FOR DAYS 1 AND 3
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Airdyne bike 1 5 min
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Weighted vest 3 5 reps Explosive
countermovement per side
jump
1b Rotary 6-cone drill 2 30 sec 1 min
2a Lateral power step-up 3 5 reps Explosive
per side
2b Shoulder tap 2 10 reps 1 min
per side
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 80%- 1a Trap bar deadlift 5 3 reps 2-0-0 0.30-0.50
95% 1RM and
velocity loss at 1b Core stability at release 3 8 reps
20%-30%) 1c Wall dribble 3 4 reps 3 min
2a Reverse lunge 5 3 reps 2-0-0 0.30-0.50
(dumbbell or barbell) per side
2b Wide-stance cable 3 8 reps
rotation per side
2c Prone internal rotation 3 8 reps 3 min
3a Single leg deadlift 4 3 reps 2-0-0 0.30-0.50
per side
3b Shoulder tube 2 30 sec 3 min

Mid–Off-Season: Submaximal and Maximal Strengths | 125

 Phase III: Submaximal and Maximal Strengths

SAMPLE MAXIMAL STRENGTH (ABSOLUTE STRENGTH)

UPPER-BODY PROGRAM FOR DAYS 2 AND 4
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec 30 sec
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Split stance recoil slam 3 6 reps Explosive
1b Suspension deep-squat 2 10-15 sec
breathing
2a Medicine ball step- 3 5 reps Explosive
back shovel pass per side
2b One-arm doorway 3 30 sec
pectoral minor stretch
Main REPS,
(keep intensity DISTANCE, VBT VELOCITY
between 80%- EXERCISE SETS TIME REST TEMPO (M/SEC)
95% 1RM and 1a One-arm dumbbell row 5 3 reps 2-0-0 0.30-0.40
velocity loss at per side
20%-30%)
1b Quadruped walkout 3 5 reps
1c Split stance external 3 5 reps 3 min
rotation hold
2a Eccentric barbell bench 5 3 reps 2-0-0 0.30-0.40
press
2b Waiter’s walk 3 20 yd
(18 m) per
direction
2c Prone hip rotator 2 30 sec 3 min
stretch
3a Incline T-row 4 3 reps 2-0-0 0.30-0.40
3b Band lateral stretch 3 30 sec 3 min
Conditioning VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Sled sprint 5 6 sec 1 min Explosive

The bottom line is that by creating gains in submaximal and maximal

strengths in phase III, we can improve inter- and intramuscular coordination,
respectively. Refining these neural outputs through increasing strength in
phase III ultimately becomes gains in power, power endurance, and muscular
endurance in phase IV. To create quick, explosive athletes requires working
within the correct VBT strength zones, which creates the essential adaptations
for developing higher activation of the type II fast-twitch fibers.

126 | Velocity-Based Training

 10
CHAPTER

Late Off-Season and

Preseason: Transfer
to Sport-Specific Power
This chapter centers on phase IV, during which the different types of
strength that have built up in previous phases of the off-season begin
to transfer into the athlete’s specific sport. Training sport-specific power
involves learning to apply strength at faster rates (power) and for a spe-
cific period of time (power endurance) in preparation for competition.
It also includes knowing the different types of sport-specific power and
their correlating velocities and velocity losses.
This chapter also discusses training the different types of muscular
endurance for athletes getting ready to compete in field sports and
longer events, such as track and field and marathons. Because much of
phase IV addresses power and power endurance (capacity), monitoring
percentages of loss of both bar and body speeds as well as power output
with VBT becomes more than ever a focal point in the weight room.
Olympic lifting and the advantages and disadvantages of using mean,
propulsive, and peak velocities when training these more ballistic move-
ments are also discussed.

| 127
128 | Velocity-Based Training

MAIN GOALS FOR LATE OFF-SEASON

AND PRESEASON TRAINING
The following are the main goals when transferring off-season gains to
sport.

Transfer Strength Gains Into Sport-Specific Power

and Muscular Endurance
Depending on the sport, the maximal strength phase of training should
be followed by one of these three fundamental options for conversion
to sport:

• Alactic power. This type of power depends on the ATP-PC (creatine

phosphate) system and provides energy for high-intensity movements
that last between 1 and 10 seconds. This is the main type of power
necessary for baseball, football, and the throwing and short sprinting
events in track and field.
• Lactic power. This type of power relies on the lactic acid (anaerobic
glycolysis) system and provides energy for high-intensity movements
lasting between approximately 8 and 20 seconds. This is the main
type of power needed in most field sports, short swimming events,
and sprinting events in track and field.
• Power endurance. We not only have to train explosively to train power
in sport but also have to be able to do it over and over again during
actual competition. When training for power endurance, we are call-
ing on all three energy systems—the ATP-PC, lactic acid, and aerobic
systems—all working together to get the exercise done.

Improve Heart Efficiency and Lactate Threshold

Endurance sports are generally performed at submaximal paces in order
to tolerate longer durations, and, therefore, the tension in the muscles
is lower. The CNS first recruits both the slow- and fast-twitch muscle
fibers that are adapted to function over longer durations. This, in turn,
increases both the size of the heart’s left ventricle and the heart’s stroke
volume. This process also enables the body to make better use of fat as
fuel, thus sparing the storing and disposal of glycogen, and it conditions
the body to reuse lactic acid more efficiently. Upon completion of the
strength phase, we need to train muscular endurance in conjunction
with power for sports that require strength to be expressed for longer
periods of time (e.g., track and field and swimming events lasting over
 Late Off-Season and Preseason: Transfer to Sport-Specific Power | 129

30 seconds). This type of power relies primarily on the aerobic system

and provides energy for moderate-to-high–intensity movements lasting
longer than two minutes (e.g., field sports, swimming at distances greater
than 100 yards [91 m], longer running events, and triathlons).

Monitor Velocity Loss to Train Explosive Power

and Power Endurance
While the usage of accelerometers and LPTs to monitor velocity loss plays
a key role in most aspects of training, it is most crucial in phase IV for
training different types of power and power endurance (see figure 10.1).
If velocity or power losses exceed 10 to 15 percent of the first rep of the
set, this tells us a few things:

• The athlete is not truly being powerful on every rep—most likely

due to fatigue.
• Rest intervals may need to be attenuated (made longer).
• Power endurance is not truly being trained, and the set has basically
turned into a really difficult conditioning session.

Figure 10. 1 Accelerometers and LPTs play a key role in most aspects of training for
monitoring velocity loss and are especially important in phase IV for training different
types of power and power endurance.
130 | Velocity-Based Training

Alactic and lactic power and power endurance should never be trained
in a fatigued state. If an athlete is not well rested between sets, recruit-
ment patterns will diminish, causing the athlete to learn slower, less
efficient movement patterns. For this reason, when training power,
velocity or power losses of less than 10 percent (under 15 percent for
power endurance) are used for ensuring good quality reps and higher
recruitment patterns. This leads to better gains in speed and, ultimately,
the continued production of power in both strength-speed and speed-
strength ranges.
Table 10.1 provides a list of specific types of power that are trained
in phase IV and the previously discussed primary energy systems that
are based on the different durations and intensities of work being done.

Table 10.1 SPECIFIC POWER NEEDS BASED ON WORK OR DURATION

OF EVENT
DURATION
OF WORK WORK MAIN ENERGY SPECIFIC POWER
OR EVENT SAMPLE EVENT INTENSITY SYSTEMS USED TRAINED
<10 sec Shot put or Maximum to ATP-PC system Alactic power
baseball explosive
10 sec-1 min Butterfly swim: Maximum Lactic acid system Lactic power,
50 yd (46 m) power endurance
1-2 min Track: 800 m High Lactic acid and Power endurance,
aerobic systems muscular
endurance (short)
2-8 min Track: 5,000 m Moderate to high Aerobic system Muscular
endurance (long)

PROGRAMMING FOR SPORT-SPECIFIC

ADAPTATIONS
This section includes programming for the four training adaptations
used when beginning to transfer strength to sport: alactic power, lactic
power, power endurance, and muscular endurance (short and long).
Remember, the difference between training power and power endurance
from a programming standpoint is in the duration of the work–rest ratios
used. Therefore, different sports require different amounts of training
time for each trait.
Here is a brief recap. Whether it is a soccer player running and kicking,
a swimmer jumping off the block, or an MMA athlete in the ring, all
sports (with the possible exception of a marathon runner) require power.
Each sport uses a different type of power that needs to be produced for
 Late Off-Season and Preseason: Transfer to Sport-Specific Power | 131

different amounts of time. When training alactic power, lactic power, or

power endurance, peak power is produced in either the strength-speed
or speed-strength zones. As described in chapter 4, these two zones
blend into one another as different athletes produce their highest power
numbers in either of these two zones. For this reason, VBT is also used
for monitoring power output and loss. This helps tell us not only where
athletes are producing their highest power numbers but also if they are
maintaining power from set to set.
Ballistic movements such as the Olympic lifts may also be introduced
in phase IV. Remember, once faster movements become necessary, the use
of ballistic movements becomes paramount. These are exercises where
the implement (bar, ball, or body) is thrown into the air. The exercises
lack a deceleration component, so using mean velocity may not be the
best choice for tracking velocities because mean velocity measures the
entire concentric movement. When tracking ballistic movements such
as hang cleans and snatches, force is only imparted on the bar up to the
second pull. The fact that the athlete is never locking out or grinding
out a rep (decelerating) when the movement is done properly makes
calculating with mean velocity a bit pointless. For this reason, I choose

Dependent upon the sport, different types of power need to be produced for
different amounts of time and train either the alactic or lactic system.
(a) Xinhua/Jia Yuchen via Getty Images; (b) © Human Kinetics
132 | Velocity-Based Training

to use peak velocity (PV) because it only measures the quickest 10 mil-
liseconds of the movement, taking the deceleration component out of
the measurement completely.
If I had my ultimate choice and everyone had a Tendo unit, I would
use mean propulsive velocity (MPV). Unfortunately, few units on the
market have this feature available, so PV is what most of them use to
measure Olympic lifts. The more time we can spend developing force,
the higher velocities we can expect. For this reason, taller athletes with
longer lever arms should expect higher velocities during Olympic lifts
and other ballistic movements most of the time. See the table on page
55 of chapter 4 for differences in velocity according to height of two
sample Olympic lifts—the snatch and the hang clean.
 Phase IV: Alactic and Lactic Power
(Weeks 1 Through 4)

The two main differences between alactic and lactic power are the amount of time
power is being produced and the energy systems being trained, and they have less to
do with velocities that are prescribed. Even though the duration of power expression
is longer, the same velocity can be used when training lactic power as when
training alactic power and vice versa. This is dependent upon the athlete’s level
of maximal strength and power endurance. For this reason, as mentioned earlier,
I like to monitor power output and velocity loss with the VBT device instead of, or
along with, velocity to utilize a load where the athlete is producing their greatest
“power output” while maintaining velocity losses <10% within the set.
That being said, let’s take a closer look at these two types of power.

Alactic Power
TRAINING PARAMETERS
Intensity 40%-80% 1RM (wherever peak power is achieved)
VBT velocity 0.50-1.0 m/sec (accelerative strength/strength-speed)
VBT velocity or power <10%
loss
Tempo Explosive
Reps 2-5 (<10 sec)
Sets 3-8
Rest 2-3 min
Frequency of training 2-3 times per week for full body; 3-4 times per week for upper- and
lower-splits

PROGRAMMING
SAMPLE ALACTIC POWER FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec 1 min — —
Main VBT VELOCITY
(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
between 40%- 1 Trap bar deadlift 6 5 2 min Explosive Lower body: 0.75-1.0
80% 1RM and Upper body: 0.60-0.80
velocity or
power loss at 2 Half-kneeling 6 5 2 min Explosive Upper body: 0.60-0.80
<10%) reverse cable row
3 Split squat 6 5 per side 2 min Explosive Lower body: 0.75-1.0
4 Dumbbell bench- 6 5 2 min Explosive Upper body: 0.60-0.80
floor press

Late Off-Season and Preseason: Transfer to Sport-Specific Power | 133

 Phase IV: Alactic and Lactic Power
(Weeks 1 Through 4)

Core VBT VELOCITY

EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 8 per side — — —
1b Half-kneeling 2 6 per side — — —
cable chop
1c Shoulder tap 2 10 per side 1 min — —
Conditioning VBT VELOCITY
EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
1 Buildup 5 30 yd 2 min — —
(27 m)

Lactic Power
TRAINING PARAMETERS
Intensity 20-60% 1RM (wherever peak power is achieved)
VBT velocity Lower body: 0.75-1.3 m/sec
Upper body: 0.60-1.0 m/sec
(strength-speed and speed-strength)
VBT velocity or power <10%
loss
Tempo Explosive
Reps 12-30
Sets 3-8
Rest 4-12 min
Frequency of training 2-3 times per week for full body; 3-4 times per week for upper- and lower-splits

134 | Velocity-Based Training

 Phase IV: Alactic and Lactic Power
(Weeks 1 Through 4)

PROGRAMMING
SAMPLE LACTIC POWER FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec — — —
Main VBT VELOCITY
(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
between 1 Trap bar deadlift 3 12 4 min Explosive Lower body: 0.75-1.0
20%-60%
1RM and 2 Prone seal row 3 15 3 min Explosive Upper body: 0.60-0.80
velocity or 3 Front squat 3 12 4 min Explosive Lower body: 0.75-1.0
power loss at
<10%) 4 Dumbbell bench- 3 15 3 min Explosive Upper body: 0.60-0.80
floor press
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 8 per side — — —
1b Half-kneeling 2 6 per side — — —
cable chop
1c Shoulder tap 2 10 per side 1 min — —
Conditioning VBT VELOCITY
EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
1 Buildup 5 30 yd (27 m) 2 min — —

Late Off-Season and Preseason: Transfer to Sport-Specific Power | 135

 Phase IV: Power Endurance
(Weeks 5 Through 8)

In some sports, especially the field sports, athletes must apply a high degree of power
repetitively after only a few moments of game interruption (Bompa and Buzzichelli
2015). This is otherwise known as power endurance (capacity). The duration athletes
need to produce these expressions of power depends on the sport. Note: Athletes
who already possess a high degree of power may begin training power endurance in
weeks 1 through 5. However, most athletes—especially novice athletes—must first
work on power expression during weeks 1 through 4 of this phase before moving
on to power endurance in weeks 5 through 8.

In most field sports, such as rugby, athletes must apply a high degree of power
repetitively after only a few moments of game interruption, making power
endurance a main focus in phase IV.
Anthony Au-Yeung/Getty Images

136 | Velocity-Based Training

 When training power endurance with sports such as baseball, throwing sports,
and most field sports that require power to be produced with an average duration
under 10 seconds (alactic power), we use a low number of reps (three to six). With
sports such as wrestling and some field sports that require power to be produced
with an average duration of 8 to 20 seconds (lactic power), we use a higher number
of reps (12 to 30). These reps are performed and grouped into sets with short breaks
of 5 to 20 seconds that coincide with the pace of their specific sport. We then group
these sets into series or clusters of sets based on the volume, duration, and rest time
required of the sport. The rest between series is somewhat long to allow for full
recovery before beginning another series of sets. For example, an athlete performing
four sets of five weighted jumps for two series would be written like this:

2×4×5

Similar to training for power, training for power endurance is also a time when
more ballistic movements, such as Olympic lifts and jumps, as well as exercises that
closely mimic the sport, can be used. PVs with VBT can also be used if so desired. See
chapters 4 and 10 for more information on the use of ballistic movements and PV.

TRAINING PARAMETERS
Intensity* 20%-60% 1RM
VBT velocity** 0.75-1.0 m/sec (strength-speed)
1.0-1.3 m/sec (speed-strength)
VBT velocity or power <10%
loss
Tempo Explosive
Series 2-4
Sets 3-6
Reps Alactic power: 2-5
Lactic power: 12-30
Rest 5-20 sec between sets; 3-5 min between series (based on requirements
of the sport)
Frequency of training 2-3 times per week for full body; 3-4 times per week for upper- and
lower-splits
*This range is determined by the length of the set as well as the load at which athletes produce their peak power.
**Velocity used is dependent upon the strength and explosiveness of the athletes. Each athlete creates optimal
power in a different part of the power zones (strength-speed and speed-strength).

Late Off-Season and Preseason: Transfer to Sport-Specific Power | 137

 Phase IV: Power Endurance
(Weeks 5 Through 8)

PROGRAMMING
SAMPLE POWER ENDURANCE FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 1 5 min — — —
Main SETS × VBT VELOCITY
(keep intensity EXERCISE SERIES REPS REST TEMPO (M/SEC)
between 20%- 1 Power clean 3 3×5 4 min Explosive 1.5-2.0 m/sec
60% 1RM between (PV used on
and velocity series; Olympic lifts)
or power loss 20 sec
<10%-15%) between
sets
2 Trap bar 2 5×5 4 min Explosive 1.0-1.3
jump between
(20%-40% series;
of maximal 20 sec
strength) between
sets
3 Kettlebell 2 5×5 4 min Explosive 1.0-1.3
swing between
series;
20 sec
between
sets
4 Barbell 2 5×5 4 min Explosive 0.85-1.0
bench throw between
series;
20 sec
between
series
Core REPS, VBT VELOCITY
EXERCISE SETS BREATH REST TEMPO (M/SEC)
1a Pallof press 2 8 reps per — — —
side

1b Wide- 2 8 reps per — — —

stance cable side
rotation
1c Money 2 5 breaths 1 min — —
maker
Conditioning VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Sled sprint 5 8-10 sec 2 min — —

138 | Velocity-Based Training

 Phase IV: Muscular Endurance
Most sports involve an endurance component, and muscular endurance methods
train both the neural and metabolic aspects specific to a sport (Parejo-Blanco et
al. 2016). Muscular endurance—the ability to maintain both the work levels over
extended periods of time and the sport’s energy system requirements—is categorized
into these three methods:

• Short (lactic capacity). The average duration is 30 seconds to 2 minutes, such

as in the 100-yard butterfly (91 m).
• Long (aerobic power). The average duration is 2 to 8 minutes, such as in the
200-yard butterfly (183 m).
• Extended (aerobic capacity). The average duration is 8 to 10 minutes, such as
in a marathon or triathlon.

Using set-rep schemes combined with VBT intensities allows the athlete to apply
less force for a longer period of time when training muscular endurance. Note:
Muscular endurance is not as much of a concern or priority with explosive sports that
rely on alactic power (baseball or shot put) in which power expression is less than 10
seconds. For these sports, strength and power are the dominant traits being trained.

TRAINING PARAMETERS
SHORT Intensity 40%-60% 1RM
(LACTIC CAPACITY)
VBT velocity* Lower body: 0.75-1.0 m/sec
Upper body: 0.60-.070 m/sec
VBT velocity loss** —
Series 2-4
Sets 2-6 (each exercise is a set)
Time 30 sec-2 min
Rest 5-20 sec between sets; 3-5 min between series
LONG Intensity 20%-40% 1RM
(AEROBIC POWER)
VBT velocity* Lower body: 1.0-1.3 m/sec
Upper body: 0.85-1.0 m/sec
VBT velocity loss** —
Series 2-4
Sets 1-3 (each exercise is a set)
Time 2-8 min
Rest 2-3 min between sets; 2-4 min between series

Late Off-Season and Preseason: Transfer to Sport-Specific Power | 139

 Phase IV: Muscular Endurance

Extended (aerobic Intensity Body weight-30% 1RM (both lower- and upper-body)
capacity)*** VBT velocity* >1.3 m/sec
VBT velocity loss** —
Series 1-3
Sets 4-6 (each exercise is a set)
Time 8-10 min
Rest 1 min between sets; 2-3 min between series
*VBT intensities are used only as starting intensities in order to program correct loads.
**I do not program velocity losses when training muscular endurance because of working to capacity.
***I have included parameters for extended (aerobic capacity) to accommodate marathon and triathlon training. I have
not included a training program because I feel it is beyond my expertise.

PROGRAMMING
SAMPLE MUSCULAR ENDURANCE SHORT FULL-BODY PROGRAM
Warm-up VBT
VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 3 2 min 1 min — —
Power VBT
plyometrics VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Sit-up to 2 5 per side — Explosive —
medicine ball
overhead
throw
1b Box jump 2 5 per side 1 min Explosive —
2a Sit-up to 2 5 per side — Explosive —
medicine ball
chest pass
2b Power 2 5 per side 1 min Explosive —
step-up

140 | Velocity-Based Training

 Phase IV: Muscular Endurance

Main VBT
(keep intensity SETS × REPS VELOCITY
between 40%- EXERCISE SERIES OR TIME REST TEMPO (M/SEC)
60% 1RM) 1 Split squat 2 4 × 30 sec 4 min between Explosive Lower body:
series; 15 sec 0.75-1.0
between sets
2 Cable 2 4 × 30 sec 4 min between — Upper body:
retraction to series; 15 sec 0.60-0.70
low row between sets
3 Band-resisted 2 4 × 30 sec 4 min between Explosive Upper body:
bench press series; 15 sec 0.60-0.70
between sets
4 Triceps rope 2 4 × 30 sec 4 min between Explosive —
pull-down series; 15 sec
between sets
5a Half-kneeling 2 2 × 8 reps 30 sec — —
cable lift per side
5b Side bridge 2 2 × 8 reps 1 min — —
per side

SAMPLE MUSCULAR ENDURANCE LONG FULL-BODY PROGRAM

Warm-up VBT
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 3 2 min 1 min — —
Power VBT
plyometrics VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Sit-up to 2 5 per side — Explosive —
medicine ball
overhead
throw
1b Box jump 2 5 per side 1 min Explosive —
2a Sit-up to 2 5 per side — Explosive —
medicine ball
chest pass
2b Power step- 2 5 per side 1 min Explosive —
up

Late Off-Season and Preseason: Transfer to Sport-Specific Power | 141

 Phase IV: Muscular Endurance

Main VBT
(keep intensity VELOCITY
between 20%- EXERCISE SERIES SETS × TIME REST TEMPO (M/SEC)
40% 1RM) 1 Bench hip 2 2 × 1 min 4 min between Explosive Lower body:
bridge series; 10 sec 1.0-1.3
between sets
2 Lat pull-down 2 2 × 1 min 4 min between Explosive Upper body:
series; 10 sec 0.85-1.0
between sets
3 Back squat 2 2 × 1 min 4 min between Explosive Upper body:
series; 10 sec 0.85-1.0
between sets
4 Band-resisted 2 2 × 1 min 4 min between Explosive Upper body:
bench press series; 10 sec 0.85-1.0
between sets
5 Seated 2 2 × 1 min 4 min between Explosive —
dumbbell series; 10 sec
biceps curl between sets

When transitioning off-season strength gains to more sport-specific move-

ments, training traits such as power and muscular endurance is vital to suc-
cessfully entering the competitive period. The focal point (alactic or lactic
power, power endurance, or muscular endurance) in this phase is determined
by the sport. Many field sports, such as lacrosse and soccer, require time spent
in all three traits, whereas more explosive sports, such as baseball or throwing
events in track and field, lean heavily on the side of power. No matter what
trait is being trained, small volumes of maximal strength should be included
and maintained because maximal strength is the foundation for all other
types of strength.

142 | Velocity-Based Training

 11
CHAPTER

In-Season: Strength
and Power Maintenance

This chapter looks at some of the different circumstances that need to be

considered as well as the different methods of training for them when
building an in-season program in phase V. I often tell athletes that pro-
gramming during the season is like trying to hit a moving target. This is
primarily due to the fact that competition has started, and schedules can
be a bit sporadic. As a result, staying consistent within a weekly training
program becomes almost impossible. In this chapter, some of the hurdles
coaches face when programming for athletes in-season are addressed:

• The management of training residuals

• The calculation of strength proportions required for the sport
• The use of undulating (nonlinear) periodization
In most sports, the only type of strength training performed in-season
is sport-specific power training. As a result, maximum strength, power
endurance (capacity), and muscular endurance are often overlooked.
This is usually accompanied by a steady decline in training adaptations
beginning somewhere after the first three to six weeks of play. For this
reason, both athletes and coaches need to incorporate various degrees
of submaximal and maximal strengths, power, power endurance, and
muscular endurance, when applicable, into their program during the
competitive phase. How much of each adaptation is prescribed in an
athlete’s in-season program is based mostly on what that athlete’s par-
ticular sport requires (covered later in this chapter regarding proportions
of strength).

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144 | Velocity-Based Training

MAIN GOALS FOR IN-SEASON MAINTENANCE

I always tell my athletes that once the season begins, and the majority
of time is spent playing our specific sport, what we are really doing is
managing a controlled fall. In other words, playing sports technically
makes athletes better at playing their sport, but it does not make them
stronger or even able to maintain specific training adaptations as the
season progresses.
In order to keep up with the demands of the competitive period, a
few things must be addressed in terms of programming. Let’s take a
look at what I believe are the main goals for creating a good in-season
training program.

Maintaining strength during the in-season is like managing a controlled fall.

Visionhaus/Getty Images
 In-Season: Strength and Power Maintenance | 145

Management of Training Residuals

To create a successful in-season program, the first important step is to
understand that what playing the sport helps to develop and sustain
differs from what the athlete still needs in order to be successful in that
sport (Winkelman 2012). Training residual represents the length of time
a specific adaptation stays with the athlete once the training stimulus is
removed (Winkelman 2012). For example, back squatting to stay strong
is not a trained quality while playing a field sport, but it greatly increases
the athlete’s ability to perform in that sport. Thus, this must be a focus of
any effective in-season training program in order to maintain strength
and keep play at a high level throughout the entire season. Table. 11.1
shows the training residual time frame of specific adaptations (Issurin
2008), or, in other words, how long a particular adaptation stays with
the athlete once game play begins.

Table 11.1 TRAINING RESIDUAL TIME FRAME FOR SPECIFIC

ADAPTATIONS
ADAPTIVE QUALITY TRAINING RESIDUAL TIME FRAME
Muscular endurance and aerobic strength 30 days (+/− 5 days)
Maximal strength 30 days (+/− 5 days)
Power 18 days (+/− 5 days)
Power endurance 15 days (+/− 5 days)
Speed 5 days (+/− 3 days)

Note that the first two adaptive qualities—muscular endurance and

aerobic and maximal strength—last longer once training stops. These are
the two traits that rely on anatomical adaptations such as mitochondrial
density (tissue prep, hypertrophy) for the aerobic system and myofibril
density (hypertrophy and lean muscle mass) for maximal strength
(Issurin 2008). The fact that these adaptations need to degrade before
we see a decrease in that particular system allows them to last longer
once training them stops. As a result, they do not need to be trained as
frequently as traits such as power, power endurance, and speed. (Note: I
have not included training “speed” in this text because I do not include
it in my programming—it is the one trait that is constantly being trained
in-season through game play and practices and does not rely on the use
of VBT.)
146 | Velocity-Based Training

In addition to cessation of training quality, other limiting factors that

can cause specific traits to decline more quickly include the following:
• Inefficient amount of time spent in the preparatory period. The shorter
the time you spend on a particular quality, the less time it stays with
you. The preparatory period is when tissue prep, hypertrophy, and
submaximal and maximal strengths are the main focus of develop-
ment. For example, an athlete who starts the off-season training two
months late and is only able to spend six weeks in the preparatory
period will more than likely see strength qualities decline more
quickly once constant game play starts than an athlete who spends
8 to 12 weeks in this period. Consequently, the anatomical adapta-
tions built in the preparatory period are not developed to as high
a degree, causing adaptations to decline at a faster rate in-season
(Issurin 2008). For this reason, I use linear or block periodization as
opposed to undulating periodization in the early off-season in order
to allow more time to be spent in each phase (see chapter 7).
• Applying undulating (nonlinear) periodization too early in the off-season.
This goes hand in hand with the first factor listed, and it greatly
reduces the saturation period, or the amount of time working on a
specific quality.

Calculate Specific Strength Proportions Required

for the Sport
Athletes in most sports need to maintain maximum strength, power,
and power endurance. Because competition and practices during the
in-season limit the time devoted to training, these adaptations must all
be trained together week to week, day to day, or sometimes even within
the same day. All traits are important to optimize performance, and for
this reason, one should not take priority over the other. For example, throw-
ers in track and field and linemen in American football must maintain
maximum strength during the competitive phase with a roughly equal
proportion between maximum strength and power. Most athletes in
endurance sports should maintain different percentages of maximum
strength, power endurance, and muscular endurance depending on the
sport or position they play.
Table 11.2 provides the in-season ratios (percentages) of total volume
(load, sets, rest) for different adaptations used in different sports.
These ratios are based on Tudor Bompa’s Periodization Training for Sports
(Bompa and Buzzichelli 2015), although I have changed some of the
 In-Season: Strength and Power Maintenance | 147

Different traits dominate different sports. For example, (a) a shortstop requires
predominantly power, while (b) a 200-meter freestyle swimmer is predominantly
power endurance—and muscular endurance—based.
(a) Adam Bow/Icon Sportswire via Getty Images; (b) © EyeWire/Getty Images

Table 11.2 EXAMPLE PROPORTIONS OF IN-SEASON STRENGTH

BASED ON THE NEEDS OF THE SPORT
MAXIMUM POWER (ALACTIC POWER MUSCULAR
SPORT OR EVENT STRENGTH AND LACTIC POWER) ENDURANCE ENDURANCE
Baseball (pitcher) 40% 40% 20% —
Baseball (position) 30% 60% 10% —
Swimming (100 m) 40% 40% 20% —
Swimming (200 m) 10% 10% 30% 50%
Soccer or lacrosse 30% 40% 20% 10%
MMA 10% 40% 30% 20%
Adapted from T.O. Bompa and C.A. Buzzichelli, Periodization Training for Sports, 3rd ed. (Champaign, IL: Human Kinetics,
2015), 312.

metrics slightly based on my experience training these particular types

of athletes. In this text, Bompa includes a list of all sports, whereas I
have listed only a few as examples, and I have changed the percentages
a bit according to my own personal experiences with the athletes and
for the sports that I train. I have used this information when creating
my in-season protocol for years with great success. I suggest you refer
to Periodization Training for Sports if you desire to acquire ratios for the
athletes and sports that pertain to you.
148 | Velocity-Based Training

IN-SEASON PROGRAMMING FOR SPORT

As we learned in chapter 7, undulating (nonlinear) periodization is a type
of programming with a dynamic scheme that allows for weekly or daily
fluctuations in training parameters and methods while still having a
base structure to build from. This type of periodization is used to build
a strong foundation of multiple strength adaptations at the same time.
It is also used during the season when practices and games begin to
take time away from in-gym training. With undulating periodization,
multiple training adaptations are used in order to train in the fewest
training sessions possible. As a result, when training different adapta-
tions in the same session, both velocity losses and power losses can be

Sports such as basketball require as much as three times the power to be

maintained in-season as compared to maximum strength.
Rey Del Rio/Getty Images
 In-Season: Strength and Power Maintenance | 149

monitored at the same time using VBT. This is also, in my opinion, what
makes undulating periodization a more efficient type of programming
and is the type of periodization I use in table 11.3 of a sample microcycle
program for a basketball player (an athlete in a power sport). Note: While
each day focuses on a different trait, we will not get into the amount of
volume in each day. Chapter 12 includes this as well as sample programs.

TABLE 11.3 SAMPLE TWO-DAY IN-SEASON FULL-BODY PROGRAM FOR A

HIGH SCHOOL OR COLLEGIATE BASKETBALL PLAYER (MAXIMUM STRENGTH:
20 PERCENT; POWER: 60 PERCENT; POWER ENDURANCE: 20 PERCENT)
DAY 1: MAXIMUM STRENGTH AND POWER
Note that I am monitoring both velocity and power losses in day 1 according to the type of exercise being
performed. This is because we are incorporating undulating periodization, so we are training multiple traits
in one session. We are monitoring velocity losses of 20 to 30 percent when training strength exercises, but
we are looking at power losses of less than 10 percent in order to maintain power output when performing
explosive exercises.
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec — Explosive —
Main VBT VELOCITY
(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
at 80%-90% 1 Strength: back 3 3 3 min, or as 2-0-0 0.40-0.50
1RM and squat needed
20%-30%
velocity loss 2 Strength: barbell 3 3 3 min, or as 2-0-0 0.35-0.45
for strength bench press needed
exercises, and 3 Power: trap bar 4 4 2 min Explosive 0.75-1.0
40%-60% 1RM deadlift
with
<10% power 4 Power: bilateral 4 4 2 min Explosive 0.60-0.70
loss when cable row
performing 5 Power: lateral 4 4 2 min Explosive 0.75-1.0
power dumbbell lunge
exercises)
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 6 per side — —
1b Pallof press with 2 6 per side 1 min 0-5-0 —
hold
DAY 2: POWER ENDURANCE AND POWER
Warm-up VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1 Mobility circuit 1 — — — —
150 | Velocity-Based Training

Main SETS × VBT VELOCITY

(keep intensity EXERCISE SERIES REPS REST TEMPO (M/SEC)
between 40%- 1 Power 2 6×3 30 sec Explosive 1.8-2.0 (use
60% 1RM for endurance: trap between peak velocities)
power, 20-40% bar jump sets; 3 min
1RM for power between
endurance, and series
power losses at
<10%) 2 Power 2 6×3 30 sec Explosive 1.8-2.0
endurance: between
barbell bench sets; 3 min
throw between
series
VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
3 Power: back 4 4 30 sec Explosive 0.75-1.0
squat
4 Power: band- 4 4 30 sec Explosive 0.60-0.70
assisted push-up
5 Power: split 4 4 30 sec Explosive 0.75-1.0
squat
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 8 per side — — —
1b Half-kneeling 2 6 per side — — —
cable chop

The benefits of strength to athletic performance are experienced as

long as the neuromuscular system maintains the cellular adaptations
induced by training (Bompa and Buzzichelli 2015). If strength train-
ing is ceased, the benefits soon decrease as the contractile properties of
the muscles diminish and a noticeable decline in athletic performance
begins to take effect. This is not usually a problem early on in the season
while strength gains from off-season training are still lingering, but as
the season continues, training residuals start to diminish stripping an
athlete of strength, power, and endurance. Even slight declines in any
or all of these traits will have a negative effect on the athlete’s ability to
perform at optimum levels.
To avoid detraining, athletes must implement sport-specific strength
programs during the in-season (competitive phase). This (most times, due
to time constraints) involves training different qualities within the same
week and thus makes undulating periodization a more efficient choice.
 12
CHAPTER

Sample Programming

This final chapter provides a few different examples of full-body pro-

grams and how I incorporate VBT into the various phases of an athlete’s
yearly plan. Even though these are examples of full-body programs, they
can be divided into upper- and lower-splits to accrue more volume per
body part.
The first three phases of programming in the preparatory period are
designed for all athletes, regardless of sport. The programs are designed
to prepare athletes for more sport-specific training in phases IV and V as
the competitive season draws near. For example, a field athlete requires
different amounts of every type of strength adaptation as opposed to a
javelin thrower or baseball player who only needs to focus on maximal
strength and power. For this reason, the sections on phases IV and V
provide sample programming for various sports, while the sections on
phases I, II, and III provide sample programming that applies to any
type of athlete.
To recap, the VBT velocities in all of the sample programs are general
ranges. Each athlete is different and will fall somewhere in those ranges.
The ranges are based on an individual athlete’s force–velocity profile,
which should be performed prior to the initial training program (see
chapter 5). If a profile is not possible, the ranges listed in the training
parameters tables have worked well for me over the years, reaping ben-
eficial results. The velocity ranges provided in phases I and II (tissue
prep and hypertrophy) are used only as starting points to acquire an
accurate starting load. With the amount of time spent under tension in
these phases, velocity cannot be expected, nor is it desirable to maintain.
In all phases, the velocities will vary somewhere within the provided
ranges as a result of the athlete’s force–velocity profile. Also, VBT should
not be used on all exercises—only the core lifts will include velocities.

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152 | Velocity-Based Training

Similarly, the velocity-loss ranges serve as a guide to ensure that ade-

quate amounts of stress are applied to muscle fibers to create the desired
size and strength adaptations during the first three phases. In addition,
we also use the prescribed power losses for training power and muscular
endurance in phase IV and during the in-season to ensure that we are
using adequate rest periods to maintain speed and power throughout the
exercise. (See chapter 6 on velocity loss if you need to review further.)
I encourage readers to use the following sample programs as templates
for creating your own programs. As you become more efficient with pro-
gramming and comfortable reading VBT velocities and velocity losses, it
will be easier for you to design programs that address the specific needs
of your athletes in their respective sports.
 Phase I: Early Off-Season
Tissue Prep
After a long season and a short recovery period, the preparatory period begins. This
first phase tissue-prep does exactly what it states: It prepares the tissues and tendons
for the upcoming heavier work in phases II and III.

GOALS
• Strengthening the tendons (tensile strength), especially in low positions
• Regrooving good movement patterns in the weight room

TRAINING PARAMETERS
Training intensity 40%-60% 1RM (increase weekly)
VBT velocity (concentric phase) 0.75-1.0 m/sec (starting velocity only)
VBT velocity loss 30%-40%
Tempo 3-1-0, 3-2-0, 4-2-0
Reps 12-15 down to 8 (decrease weekly by 2 reps, and incorporate
velocity rep scheme)
Sets 2-4 per exercise
Rest 1-2 min between sets
Frequency of training 2-4 times per week

Sample Programming | 153

 Phase I: Early Off-Season

SAMPLE PROGRAM
SAMPLE TISSUE PREP FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Airdyne bike 1 10 min
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 40%- 1a Single-leg deadlift 3 15 reps 3-2-0 0.75-1.0
60% 1RM and per side
velocity loss at
30%-40%) 1b Prone hip rotator 2 30 sec 90
stretch per side sec
2a Military press 3 15 reps 4-2-0 0.60-0.70
2b Side-lying cross- 2 30 sec 90
body stretch per side sec
3a Front squat 3 15 reps 4-2-0 0.75-1.0
3b Tri-planar 2 30 sec 90
hamstring stretch per side sec
4a Upright row 3 15 reps 4-2-0 0.60-0.70
4b Band lat stretch 2 30 sec 90
per side sec
5a Leg curl 3 15 reps 3-2-0 0.75-1.0
5b Figure 4 stretch 2 30 sec 90
per side sec
Core REPS, VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1a V sit-up 3 30 sec
1b Half-kneeling 3 12 reps 1 min
cable lift per side

154 | Velocity-Based Training

 Phase II: Early Off-Season
Hypertrophy
Once tissue and tendon strength have been addressed, the focus turns to increasing
muscle size and strength (lean body mass).

GOALS
• Increasing the size of the muscle cross-sectional area fibers of the type I low-
threshold muscle fibers (hypertrophy I)
• Increasing the size of the muscle cross-sectional area fibers of the type II high-
threshold muscle fibers (hypertrophy II)
• Increasing the storage capacity for high-energy substrates and enzymes (recovery)

TRAINING PARAMETERS
Training intensity Hypertrophy I: 40%-60% 1RM (increase weekly)
Hypertrophy II: 75%-85% 1RM (increase weekly)
VBT velocity Hypertrophy I: 0.75-.1.0 m/sec (starting velocities only)
Hypertrophy II: 0.40-0.60 m/sec (starting velocities only)
VBT velocity loss Hypertrophy I: 40%-50%
Hypertrophy II: 10%-20%
Tempo Hypertrophy I: 3-0-0, 4-0-0
Hypertrophy II: 1-0-0, 2-0-0
Reps Hypertrophy I: 16 down to 10 (decrease weekly by 2 reps;
incorporate velocity loss into rep scheme)
Hypertrophy II: 10 down to 5 (decrease weekly by 2 reps;
incorporate velocity loss into rep scheme)
Sets Hypertrophy I: 3-5 per exercise
Hypertrophy II: 3-8 per exercise
Rest Hypertrophy I: 1-3 min
Hypertrophy II: 2-5 min
Frequency of training 2-4 times per week

Sample Programming | 155

 Phase II: Early Off-Season

SAMPLE PROGRAMS
SAMPLE HYPERTROPHY I FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Spin bike or 1 5 min
Airdyne bike
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Medicine ball 3 8 reps Explosive
slam: 8-10 lb
(4-5 kg)
1b Band lat stretch 2 30 sec 1 min
per side
2a Box jump 3 6 reps Explosive
2b T-spine rotation 2 8 reps 1 min
per side
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 40%- 1a Straight bar 4 12 reps 3-0-0 0.75-0.80
60% 1RM and deadlift
40%-50%
velocity loss) 1b Band hamstring 3 30 sec 2 min
stretch
2a One-arm 4 12 reps 4-0-0 0.75-0.80
dumbbell row per side
2b Cat-camel stretch 3 10 reps 2 min
3a Barbell front 4 12 reps 3-0-0 0.75-0.80
squat
3b Sumo stretch 3 30 sec 2 min
4a Loaded push-up 4 14 reps 4-0-0 0.75-0.80
4b Doorway pec 3 30 sec 2 min
stretch
Core REPS, VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Plank 3 30 sec
1b Side plank 3 8 reps 1 min
per side

156 | Velocity-Based Training

 Phase II: Early Off-Season

SAMPLE HYPERTROPHY II FULL-BODY PROGRAM

Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Spin bike or 1 5 min
Airdyne bike
Power REPS, VBT VELOCITY
plyometrics EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Medicine ball 3 8 reps Explosive
slam: 8-10 lb
(4-5 kg)
1b Band lat stretch 2 30 sec 1 min
per side
2a Box jump 3 6 reps Explosive
2b T-spine rotation 2 8 reps 1 min
per side
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 75%- 1a Straight bar 5 6-8 reps 2-0-0 0.50-0.60
85% 1RM and deadlift
velocity loss at
10%-20%) 1b Band hamstring 4 30 sec 2 min
stretch each side
2a One-arm 5 6-8 reps 2-0-0 0.40-0.50
dumbbell row per side
2b Cat-camel stretch 4 10 reps 2 min
3a Barbell front 5 6-8 reps 2-0-0 0.50-0.60
squat
3b Sumo stretch 4 30 sec 2 min
4a Loaded push-up 5 6-8 reps 2-0-0 0.40-0.50
4b Doorway pectoral 4 30 sec 2 min
stretch
Core REPS, VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1a Plank 3 30 sec
1b Side plank 3 8 reps 1 min
each side

Sample Programming | 157

 Phase III: Mid–Off-Season
Submaximal and Maximal Strengths
Efficiency in any sport requires the ability to simultaneously recruit the primary
muscles (prime movers) and fast-twitch muscle fibers as well as maintain the
frequency of recruitment of those fibers. These traits rely primarily on having a sound
foundation of maximal strength—the focus in phase III.

GOALS
• Promoting higher voluntary motor unit recruitment of the fast-twitch muscle
fibers
• Increasing muscular endurance of short-to-medium durations
• Improving testosterone levels and relative strength

Submaximal Strength
TRAINING PARAMETERS
Training intensity 60%-80% 1RM
VBT velocity 0.50-0.75 m/sec (accelerative strength)
VBT velocity loss 20%-30%
Tempo 2-0-0
Reps 3-10
Sets 3-8
Rest 2-3 min
Frequency of training 3-4 times per week for upper- and lower-splits; 2-3 times per
week for full body

158 | Velocity-Based Training

SAMPLE PROGRAM
SAMPLE SUBMAXIMAL STRENGTH FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 1 5 min 40
sec
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 60%- 1a Romanian 5 5 reps 2-0-0 0.50-0.75
80% 1RM and deadlift
velocity loss at
20%-30%) 1b Prone hip rotator 4 30 sec 2 min
stretch per side
2a Incline T-row 5 5 reps 2-0-0 0.45-0.55
per side
2b Yoga plex 4 30 sec 2 min
per side
3a Split squat 5 5 reps 2-0-0 0.50-0.75
per side
3b Wall quad stretch 4 30 sec 2 min
per side
4a Dumbbell bench 5 5 reps 2-0-0 0.45-0.55
press
4b Sumo stretch 4 30 sec 2 min
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 3 8 per side
1b Half-kneeling 3 8 per side
cable chop

Sample Programming | 159

 Phase III: Mid–Off-Season

Maximal Strength
TRAINING PARAMETERS
Training intensity 80%-95% 1RM
VBT velocity (concentric phase) <0.50 m/sec
VBT velocity loss 20%-30%
Tempo 2-0-0
Reps 1-6
Sets 3-8
Rest 3-5 min
Frequency of training 3-4 times per week for upper- and lower-splits; 2-3 times per
week for full body

SAMPLE PROGRAM
SAMPLE MAXIMAL STRENGTH FULL-BODY PROGRAM
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Spin bike or 1 5 min
Airdyne bike
Main REPS, VBT VELOCITY
(keep intensity EXERCISE SETS TIME REST TEMPO (M/SEC)
between 80%- 1a Straight-bar 5 3 reps 2-0-0 0.40-0.50
95% 1RM and deadlift
velocity loss at
20%-30%) 1b Hip CARS 4 5 reps 3 min
per side
2a Barbell bench 5 3 reps 2-0-0 0.35-0.45
press
2b Side-lying cross- 4 30 sec 3 min
body stretch per side
3a Bilateral back 5 3 reps 2-0-0 0.40-0.50
squat
3b Monster walk 4 5 reps 3 min
per side
4a One-arm 5 3 reps Explosive 0.35-0.45
dumbbell row per side
4b Band lateral 4 30 sec 3 min
stretch per side
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 8 per side
1b Half-kneeling 3 8 per side
cable chop

160 | Velocity-Based Training

 Phase IV: Late Off-Season
Transfer to Sport-Specific Power
In Phase 4, we begin to take the strength adaptations developed in the previous
phases and learn to apply them at faster rates. This is otherwise known as training
“sport-specific power” and is crucial when competition nears.

GOALS
• Transferring strength gains into sport-specific power and muscular endurance
• Improving heart efficiency and lactate threshold
• Monitoring velocity or power loss to train explosive power and power endurance

Alactic Power
TRAINING PARAMETERS
Training Intensity 40%-80% 1RM (wherever peak power is achieved)
VBT velocity (concentric phase) 0.50-1.0 m/sec (wherever peak power is achieved)
VBT velocity or power loss <10% 1RM
Tempo Explosive
Reps 2-5 (<10 sec)
Sets 3-8
Rest 2-3 min
Frequency of training 2-3 times per week for full-body; 3-4 times per week for
upper- and lower-splits

SAMPLE PROGRAM
SAMPLE ALACTIC POWER (STRENGTH-POWER) FULL-BODY PROGRAM
FOR A HIGH SCHOOL OR COLLEGIATE BASEBALL ATHLETE
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec 1 min
Main VBT VELOCITY
(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
between 40%- 1a Trap bar deadlift 6 5 2 min Explosive 0.75-1.0
80% 1RM and
velocity or 2 Half-kneeling 6 5 2 min Explosive 0.75-1.0
power loss at reverse cable row
<10%) 3 Split squat 6 5 per side 2 min Explosive 0.75-1.0
4 Dumbbell bench- 6 5 2 min Explosive 0.60-0.80
floor press

Sample Programming | 161

 Phase IV: Late Off-Season

Core VBT VELOCITY

EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 8 per side
1b Half-kneeling 2 6 per side
cable chop
1c Shoulder tap 2 10 per side 1 min
Conditioning VBT VELOCITY
EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
1 Buildup 5 30 yd 2 min
(27 m)

Lactic Power
TRAINING PARAMETERS
Intensity 20%-60% 1RM (wherever peak power is achieved)
VBT velocity Lower body: 0.75-1.3 m/sec
Upper body: 0.60-1.0 m/sec
(strength-speed and speed-strength, wherever peak power
is achieved)
VBT velocity loss <10% 1RM
Tempo Explosive
Reps 12-30
Sets 3-8
Rest 4-12 min
Frequency of training 2-3 times per week for full-body; 3-4 times per week for
upper- and lower-splits

162 | Velocity-Based Training

 Phase IV: Late Off-Season

SAMPLE PROGRAM
SAMPLE LACTIC POWER (STRENGTH-POWER) FULL-BODY PROGRAM
FOR A HIGH SCHOOL OR COLLEGIATE ICE HOCKEY ATHLETE
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec 1 min
Main VBT VELOCITY
(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
between 20%- 1 Trap bar deadlift 3 12 4 min Explosive Lower body:
60% 1RM and 0.75-1.3
velocity or
power loss at 2 Prone seal row 3 15 3 min Explosive Upper body:
<10%) 0.60-0.80
3 Front squat 3 12 4 min Explosive Lower body:
0.75-1.3
4 Dumbbell bench- 3 15 3 min Explosive Upper body:
floor press 0.60-0.80
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 8 per side
1b Half-kneeling 2 6 per side
cable chop
1c Shoulder tap 2 10 per side 1 min
Conditioning VBT VELOCITY
EXERCISE SETS DISTANCE REST TEMPO (M/SEC)
1 Buildup 5 30 yd 2 min
(27 m)

Power Endurance (Capacity)

TRAINING PARAMETERS
Training intensity 20%-60% 1RM (wherever peak power is achieved)
VBT velocity (concentric phase) 0.75-1.3 m/sec (wherever peak power is achieved)
VBT velocity or power loss <10%
Tempo Explosive
Reps Alactic power: 2-5 reps
Lactic power: 12-30 reps
Series 2-4
Sets 3-6
Rest 5-20 sec between sets; 3-5 min between series
Frequency of training 2-3 times per week for full body; 3-4 times per week for upper-
and lower-splits

Sample Programming | 163

 Phase IV: Late Off-Season

SAMPLE PROGRAM
SAMPLE POWER ENDURANCE (SPEED-POWER) FULL-BODY PROGRAM
FOR A HIGH SCHOOL OR COLLEGIATE FOOTBALL ATHLETE
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 1 5 min
Main SETS × VBT VELOCITY
(keep intensity EXERCISE SERIES REPS REST TEMPO (M/SEC)
between 20%- 1a Power 2 5×5 2 min Explosive 1.5-2.0
60% 1RM and clean between (peak velocity
velocity or sets; 4 min used on
power loss at between Olympic lifts)
<10%) series
2 Trap bar 2 5×3 20 sec Explosive 1.0-1.3
jump between
(20%- sets; 4 min
40% of between
maximal series
strength)
3 Kettlebell 2 5×5 20 sec Explosive 1.0-1.3
swing between
sets; 4 min
between
series
4 Barbell 2 5×3 20 sec Explosive 0.85-1.0
bench between
throw sets; 4 min
between
series
Core REPS, VBT VELOCITY
EXERCISE SETS BREATHS REST TEMPO (M/SEC)
1a Pallof press 2 8 reps
per side
1b Wide- 2 8 reps
stance per side
cable
rotation
1c Money 2 5 breaths 1 min
maker
Conditioning VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Sled sprint 5 8-10 sec 2 min

164 | Velocity-Based Training

 Phase IV: Late Off-Season

Muscular Endurance
TRAINING PARAMETERS
Training intensity Short: 40%-60% 1RM
Long: 20%-40% 1RM
VBT velocity (concentric phase) Short: 0.60-1.0 m/sec
Long: 0.85-1.3 m/sec
VBT velocity loss Short: —
Long: —
Tempo Short: explosive
Long: explosive
Reps Short: 30 sec to 2 min per exercise
Long: 2-8 min per exercise
Series Short: 2-4
Long: 2-4
Sets Short: 2-6 sets per exercise
Long: 1-3 sets per exercise
Rest Short: 5-20 sec between sets; 3-5 min between series
Long: 2-3 min between sets; 2-4 min between series

SAMPLE PROGRAMS
SAMPLE MUSCULAR ENDURANCE (SHORT, OR LACTIC CAPACITY)
FULL-BODY PROGRAM FOR A HIGH SCHOOL OR COLLEGIATE
SWIMMER (50-100 METER FLY)
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 3 2 min 1 min
Power VBT VELOCITY
plyometrics EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Sit-up to 2 5 Explosive
medicine
ball
overhead
throw
1b Box jump 2 5 1 min Explosive
2a Sit-up to 2 5 Explosive
medicine
ball chest
pass
2b Power 2 5 per side 1 min Explosive
step-up

Sample Programming | 165

 Phase IV: Late Off-Season

Main SETS ×
(keep intensity REPS OR VBT VELOCITY
between EXERCISE SERIES TIME REST TEMPO (M/SEC)
40%-60% 1 Split squat 2 4 × 30 sec 4 min Explosive 0.75-1.0
1RM) between
series;
15 sec
between
sets
2 Cable 2 4 × 30 sec 4 min 0.60-0.70
retraction between
to low row series;
15 sec
between
sets
3 Band- 2 4 × 30 sec 4 min Explosive 0.60-0.70
resisted between
bench series;
press 15 sec
between
sets
4 Triceps 2 4 × 30 sec 4 min Explosive
rope between
pull-down series;
15 sec
between
sets
5a Half- 2 2 × 8 reps 30 sec
kneeling per side
cable lift
5b Side bridge 2 2 × 8 reps 1 min
per side

166 | Velocity-Based Training

 Phase IV: Late Off-Season

SAMPLE MUSCULAR ENDURANCE (LONG, OR AEROBIC POWER)

FULL-BODY PROGRAM FOR AN MMA ATHLETE
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Jump rope 3 2 min 1 min
Power VBT VELOCITY
plyometrics EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Sit-up to 2 5 Explosive
medicine
ball
overhead
throw
1b Box jump 2 5 1 min Explosive
2a Sit-up to 2 5 Explosive
medicine
ball chest
pass
2b Power 2 5 per side 1 min Explosive
step-up

Main SETS × VBT VELOCITY

(keep intensity EXERCISE SERIES TIME REST TEMPO (M/SEC)
between 1 Bench hip 2 2 × 120 4 min Explosive 0.85-1.0
20%-40% bridge sec between
1RM) series; 10 sec
between sets
2 Lat pull- 2 2 × 120 4 min Explosive 0.75-1.0
down sec between
series; 10 sec
between sets
3 Back 2 2 × 120 4 min Explosive 0.85-1.0
squat sec between
series; 10 sec
between sets
4 Band- 2 2 × 120 4 min Explosive 0.75-1.0
resisted sec between
bench series; 10 sec
press between sets
5 Seated 2 2 × 120 4 min Explosive
dumbbell sec between
biceps series; 10 sec
curl between sets

Sample Programming | 167

 Phase V: In-Season
Strength and Power Maintenance
Athletes in most sports need to maintain maximal strength, power, and power
endurance (see table 11.2 on page 147 for strength proportion requirements for
different sports during the season). Because in-season competition and practices
limit training, these adaptations must all be trained together from week to week,
from day to day, or sometimes even within the same day. All traits are important
for optimizing performance; therefore, one should not take priority over another.

GOALS
• Managing training residuals
• Calculating specific strength proportions required for the sport

SAMPLE PROGRAM
SAMPLE TWO-DAY IN-SEASON FULL-BODY PROGRAM FOR A HIGH
SCHOOL OR COLLEGIATE BASKETBALL PLAYER (MAXIMAL STRENGTH:
20 PERCENT; POWER: 60 PERCENT; POWER ENDURANCE: 20 PERCENT)
DAY 1
Warm-up VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Tempo run 8 30 sec 1 min
Main VBT VELOCITY
(keep intensity EXERCISE SETS REPS REST TEMPO (M/SEC)
between 80%- 1 Max 3 3 3 min or 2-0-0 0.40-0.50
90% 1RM and strength: as needed
20%-30% back squat
velocity loss for
max strength, 2 Max 3 3 3 min or 2-0-0 0.35-0.45
and intensity strength: as needed
between 40%- barbell
60% 1RM and bench press
<10% velocity 3 Power: trap 4 4 2 min Explosive 0.75-1.0
loss for power) bar deadlift
4 Power: 4 4 2 min Explosive 0.60-0.70
bilateral
cable row
5 Power: 4 4 2 min Explosive 0.75-1.0
lateral
dumbbell
lunge
Core 1a Dead bug 2 6 per
side

1b Pallof press 2 6 per 1 min 0-5-0

with hold side

168 | Velocity-Based Training

 DAY 2
Warm-up REPS, VBT VELOCITY
EXERCISE SETS TIME REST TEMPO (M/SEC)
1 Mobility 1
circuit
Main SETS × VBT VELOCITY
(keep intensity EXERCISE SERIES REPS REST TEMPO (M/SEC)
between 1 Power: trap 2 6×3 10 sec Explosive 1.8-2.0 (use
20%-60% bar jump between peak velocities)
1RM for power sets; 3 min
endurance and between
40%-60% 1RM series
for power, and
power losses at 2 Power: 2 6×3 10 sec Explosive 1.8-2.0 (use
<10%) barbell between peak velocities)
bench throw sets; 3 min
between
series
VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
3 Power 4 4 3 min Explosive 0.75-1.0
endurance:
back squat
4 Power 4 4 3 min Explosive 0.60-0.70
endurance:
band-
assisted
push-up
5 Power 4 4 3 min Explosive 0.75-1.0
endurance:
split squat
Core VBT VELOCITY
EXERCISE SETS REPS REST TEMPO (M/SEC)
1a Dead bug 2 8 per
side

1b Half-kneeling 2 8 per
cable chop side

Sample Programming | 169

170 | Velocity-Based Training

Program periodization is an art unto itself. There are many great books
on the topic, and I recommend that you purchase a few and begin
taking that journey in order to help you better implement VBT. It is also
important to understand that, while using VBT to prescribe loads and
monitor fatigue can be a game changer for making strength and speed
gains, what is appropriate for one athlete may not be appropriate for
another. Taking into account variables such as height, weight, training
age, and fiber density can put two athletes at opposite ends of a strength
zone. The only true way to program efficiently is to create profiles for
each athlete and use autoregulation daily to monitor fatigue. This will
give both the coach and the athlete the best opportunity for success in
the weight room and on the field.
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IL: Human Kinetics.
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Bompa, T., and Buzzichelli, C. 2015. Periodization Training for Sports. 3rd ed. Champaign,
IL: Human Kinetics.
Haff, G., and N. Triplett, eds. 2016. Essentials of Strength Training and Conditioning, Fourth
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Bompa, T., and Buzzichelli, C. 2015. Periodization Training for Sports. 3rd ed. Champaign,
IL: Human Kinetics.
Bondarchuk, A.P. 2014 The Olympian Manual for Strength & Size: Blue Print From the
World’s Greatest Coach. Muskegon, MI: Ultimate Athlete Concepts.
Haff, G., and N. Triplett, eds. 2016. Essentials of Strength Training and Conditioning, Fourth
Edition. Champaign, IL: Human Kinetics.
Mann, J.B. 2016. Developing Explosive Athletes: Use of Velocity-Based Training in Training
Athletes. 1st ed. Self-published, CreateSpace.
Pareja-Blanco F., Rodríguez-Rosell, D., Sánchez-Medina, L., Sanchis-Moysi, J., Dorado,
C., Mora-Custodio, R., Yáñez-García, J.M., et al. 2016. “Effects of Velocity Loss During
Resistance Training on Athletic Performance, Strength Gains and Muscle Adapta-
tions.” Scandinavian Journal of Medicine & Science in Sports 27(7):724-735. https://doi.
org/doi:10.1111/sms.12678.
Signore, N. April, 2018. “A Guide to Training Strength and Power With Velocity-Based
Training.” Webinar.
Simmons, L. 2007. The Westside Barbell Book of Methods. Columbus, OH: Westside Barbell.
176 | Bibliography

Chapter 11
Bompa, T., and Buzzichelli, C. 2015. Periodization Training for Sports. 3rd ed. Champaign,
IL: Human Kinetics.
Haff, G., and Triplett, N., eds. 2016. Essentials of Strength Training and Conditioning. 4th
ed. Champaign, IL: Human Kinetics.
Issurin, V. 2008. Block Periodization: Breakthrough in Sport Training. Muskegon, MI: Ulti-
mate Athlete Concepts.
Winkelman, N. 2012. “Athlete Profiling: Choosing a Periodization System to Maxi-
mize Individual Performance.” Filmed July 11-14, 2012. 1:10:17. www.youtube.com/
watch?v=jIGebkccLkc.
Index
A baseball sample programs
alactic power 161-162
absolute strength zone 46-47. See also maxi-
mal strength training yearly training plan 86, 93
accelerative strength zone 48-49. See also basketball sample maintenance programs
submaximal strength training 149-150, 168-169
accelerometers body weight 64-65
basic setup 33-36 Bompa, Tudor 146-147
data interpretation 36-39
C
described 29-30
factors in choosing 39 central nervous system (CNS) 69
for 1RM testing 62 CNS fatigue 69-70, 81-83
pros and cons 30 competitiveness 9-10
accountability, in athletes 9, 11 competitive period (in-season)
adaptation adaptation decline in 143
detraining and training residuals 143, described 93
144-146, 150 focus and exercises in 96
special strength zones and 43-45, 58 goals for 144-147
sport-specific 130-132 sample programs 149-150, 168-169
velocity loss monitoring and 73-80 concentric contraction 17-19
aerobic capacity 139
aerobic power 139 D
alactic power deceleration 19
described 128, 130 detraining
fatigue and 130 avoiding 150
sample full-body programs 133-134, 161- contributing factors 146
162 programming and 143-144
training parameters 133, 161 training residuals 145
athlete readiness
stress and 12-13, 70 E
testing for 80, 81-83 early off-season
velocity monitoring and 70-73 considerations in 101
autoregulation described 93
described 12, 70 focus and exercises in 94
VBT data and 37-38, 72-73 hypertrophy phases 106-114, 155-157
velocity loss and 83 tissue prep phase 102-105, 153-154
eccentric contractions 16-17
B endurance sports 128-129, 146
ballistic exercises energy systems
defined 22 muscular endurance and 139
in power endurance training 137 power types and 128, 130
in transition I phase 131-132 exercises
Bar Sensei. See accelerometers absolute strength zone 47

| 177
178 | Index

exercises (continued) hypertrophy I phase

accelerative strength zone 49 focus of 106
fillers 86 sample full-body program 156
hypertrophy phases 107, 112 sample lower-body program 108-109
speed-strength zone 54 sample upper-body program 109-110
starting strength (speed) zone 57 training parameters 107-108, 155
strength-speed zone 52 velocity loss and 75, 78
submaximal, maximal strength phase 121 hypertrophy II phase
tissue prep phase 103 focus of 111
training focus and 21 loads in 111
explosive power 129-130 sample full-body programs 113, 157
external cues, and performance 8-11 training parameters 112, 155
velocity loss and 75, 78
F
fast-twitch muscle fibers I
in hypertrophy training 75 individual differences 12, 101, 151, 170
in submaximal and maximal strength injury risk
phases 116, 118 athlete readiness and 13, 72-73
in tissue prep phase 102 fatigue and 76
fatigue general strength training and 116
CNS fatigue 69-70 in-season period
defined 69 adaptation decline in 143
monitoring with VBT 11-13, 70-73, 81-83 described 93
in power and speed training 76, 130 focus and exercises in 96
VBT data interpretation and 37-38 goals for 144-147
feedback, and performance 8-11 sample programs 149-150, 168-169
fillers (exercises) 86 intensity. See load (intensity)
football sample power endurance program intermuscular coordination 119-120
164 intramuscular coordination 119-120
force development 80 isometric holds 102
force–velocity curve 58
force–velocity profiles J
benefits of 63, 68 jump testing 81-82
creating 63-66
sample profile 66-67 L
Francis, Charlie 69-70 lactate threshold improvement 128-129
lactic capacity 139
G
lactic power
general strength versus specific 116-117 described 128, 130
GymAware units. See linear position trans- fatigue and 130
ducers (LPTs)
sample full-body programs 135, 163
H training parameters 134, 162
late off-season
heart efficiency improvement 128-129
alactic and lactic power phase 133-135,
height of athlete, and Olympic lifts 54-55 161-163
hockey ballistic exercises in 131
sample lactic power program 163 described 93
sample velocity profile 67 focus and exercises in 94-95
 Index | 179

goals for 128-130 device setup 31-36

muscular endurance phase 139-142, 165- factors in choosing 39
167 types of 4, 27-30
power endurance phase 136-138, 163-164 mesocycles
linear periodization 98-99 described 91
linear position transducers (LPTs) in linear periodization 99
basic setup 31-32 metrics
data interpretation 36-39 contractions, deceleration and 15-19
described 4, 27-29 mean concentric velocity 20-21
factors in choosing 39 mean propulsive velocity 22-24
pros and cons 30 overview 25
load (intensity) peak concentric velocity 22
deceleration and 19 training focus and 20, 21
in hypertrophy II phase 111 microcycles
in linear periodization 98, 99 described 91, 91
manipulation based on velocity loss 80 in undulating periodization 99
load profiles. See force–velocity profiles mid-off-season
load–velocity relationship 61, 62 described 93
LPTs. See linear position transducers (LPTs) general strength in 116-117
goals and exercises in 94
M submaximal, maximal strength phase
macrocycles 118-126, 158-160
described 86, 91 minimal velocity threshold (MVT) 68
sample plan 87 MMA sample muscular endurance program
Matveyev, Leon 98 167
maximal strength training motor unit recruitment
conversion to sport 128 in hypertrophy phases 106, 111
exercises and protocol 47 in submaximal, maximal strength phases
118
goals for 118-120
MPV (mean propulsive velocity) 22-25
in-season maintenance 146-147
muscle contractions 15-19
outcomes of 126
muscle fiber
power and 46, 116, 142
athletic traits and 50
sample full-body program (mid-off-sea-
son) 160 type I 75, 106
sample full-body programs (in-season) type II 75, 102, 116, 118
149-150, 168-169 muscle soreness prevention
sample lower-body program (mid-off- decreasing volume and 96
season) 125 velocity-loss monitoring and 73, 75, 76
sample upper-body program (mid-off- muscular endurance
season) 126 described 130, 139
strength zone 46-47 sample long full-body programs 141-142,
training parameters 121-122, 160 167, 167
training period for 47, 95 sample short full-body programs 140-141,
training residual 145 165-166
velocity loss and 80 training parameters 139-140, 165
mean concentric velocity (MCV) 20-21, 25 training residual 145
mean propulsive velocity (MPV) 22-25 as transition I goal 128-129
measurement devices velocity loss and 78
data interpretation 36-39 MVT (minimal velocity threshold) 68
180 | Index

N power. See also specific power types

fatigue and 76, 130
neuromuscular coordination 102, 119-120
in-season maintenance 146-147
nonlinear (undulating) periodization
maximal strength and 46, 116, 142
in competitive period 148-150
metrics for 22-24
described 99
sample full-body programs (in-season)
training residuals and 146
149-150, 168-169
novice athletes
special strength zones for 50-55
force–velocity profiling 67
sport-specific 128, 130-132
general strength training for 116
types and energy systems 128, 130
linear periodization for 98
velocity loss and 76-77, 79, 129-130
power endurance training for 136
power endurance
O described 128, 130, 136
fatigue and 130
off-season. See early off-season; late off-sea-
in-season maintenance 146-147
son; mid-off-season
repetition manipulation for 137
Olympic lifts 54-55, 131-132
sample full-body programs (in-season)
1RM
149-150, 168-169
athlete comparisons 63
sample full-body programs (late-off-sea-
defined 7, 59 son) 138, 164
as exercise specific 59-60 training parameters 137, 163
repetition-to-failure test for 68 velocity loss and 79, 129-130
special strength zone ranges and 6, 36-37 preparatory period (early and mid-off-season)
speed correlation 44, 61 considerations in 101
strength variations and 7-8 described 93
testing considerations 62 focus and exercises in 94
velocity profile calculation 63-67 general strength in 116-117
overtraining hypertrophy phases 106-114, 155-157
athlete readiness and 72-73, 82 submaximal, maximal strength phase
Olympic lifts and height 54-55 118-126, 158-160
tissue prep phase 102-105, 153-154
P training residuals and 146
peak concentric velocity (PCV) 22, 25 preseason period. See late off-season
performance, and feedback effects 8-11, 11 PUSH Band. See accelerometers
periodization. See also specific periods
defined 90 R
factors affecting 90-91 relative strength improvement 118
linear 98-99 repetition manipulation
sample yearly plans 86-87, 93 based on velocity loss 78
training cycles 91 in power endurance training 137
training periods 92-93 repetition-to-failure (RTF) tests 68
training phases 93-94 repetition-to-failure (RTF) training 75
undulating (nonlinear) 99, 146, 148-150
yearly programming 94-97 S
Periodization Training for Sports (Bompa) 146- S.A.I.D. principle 43
147 set manipulation, based on velocity loss 79
Poliquin, Charles 99 slow-twitch muscle fibers 75, 106
postseason period special strength zones
described 93 absolute strength zone 46-47
focus and training option 86, 97
 Index | 181

accelerative strength zone 48-49 T

adaptation and 43-45, 58
technology. See measurement devices
in data interpretation 36-37
Tendo units. See linear position transducers
on force-velocity curve 58 (LPTs)
for load determination 6 tensile strength improvement 102
starting strength (speed) zone 56-57 testosterone levels 118-119
strength-speed/speed-strength 50-55, 95, tissue prep phase
96
goals for 102
specific strength versus general 116-117
sample full-body program 154
speed
sample lower-body program 104-105
1RM correlation 44, 61
sample upper-body program 105
velocity loss and 76-77, 79
training parameters 103-104, 153
speed-strength zone
training cycles 91
described 50, 52-55
training focus
exercises and protocol 54
exercise selection and 21
training periods for 55, 95, 96
metrics and 20
sport-specific hypertrophy. See hypertrophy
training periods 92-93. See also specific periods
II phase
training phases 93-94. See also specific phases
sport-specific power 128, 130-132. See also
power; power endurance training residuals 145-146, 150
sport-specific strength 146-147 training to failure 75
starting strength (speed) zone 56-57 transition I period (late off-season)
strength. See also maximal strength training; alactic and lactic power phase 133-135,
submaximal strength training 161-163
fluctuations in 6, 7, 38 ballistic exercises in 131
general versus specific 116-117 described 93
in-season maintenance of 146-147, 168 focus and exercises in 94-95
metrics for 20-22 goals for 128-130
special zone ranges and 1RM 6, 36-37 muscular endurance phase 139-142, 165-
167
velocity loss and 76
power endurance phase 136-138, 163-164
strength-speed zone
transition II period (postseason)
described 50-52
described 93
exercises and protocol 52
focus and training option 86, 97, 97
training periods for 52, 95, 96
type I muscle fibers 75, 106
stress, and athlete readiness 12-13, 70
type II muscle fibers
submaximal strength training
in hypertrophy training 75
exercises and protocol 49
in submaximal and maximal strength
goals for 118-120
phases 116, 118
outcomes of 126
in tissue prep phase 102
sample full-body program 159
sample lower-body program 123 U
sample upper-body program 124
undulating (nonlinear) periodization
strength zone 48-49
in competitive period 148-150
training parameters 121-122, 158
described 99
training periods for 49, 96
training residuals and 146
velocity loss and 80
swimming sample muscular endurance pro- V
gram 165-166
VBT. See velocity-based training (VBT)
182 | Index

velocity. See load–velocity relationship; spe- speed 76-77

cial strength zones strength 76
velocity-based training (VBT). See also peri- training examples 78-80
odization; special strength zones velocity profiles. See force–velocity profiles
athlete accountability and 9, 11 volume
benefits of 4 in linear periodization 98, 99
defined 3 muscle soreness and 96
for external cueing 8-11
fatigue monitoring with. See fatigue W
metrics of. See metrics warm-up, for force–velocity profile 65
versus 1RM 7-8. See also 1RM weight measurements 64-65
programming with 100
technology for. See measurement devices Y
velocity loss, and adaptations yearly programming
autoregulation and 83 sample plans 86, 93
hypertrophy 75 by training periods 94-97
overview 73-75, 74, 75
power 76-77, 129-130
About the Author
Nunzio Signore is a certified strength
and conditioning coach and the owner
and operator of Rockland Peak Perfor-
mance (RPP). He is also a member of
the American Baseball Biomechanics
Society (ABBS) and director of the
Pitching Lab in New Jersey. For the
past 10 years, he has been one of the
most in-demand strength and condi-
tioning coaches in the New York and
New Jersey areas, working with players
from the Minnesota Twins, Anaheim
Angels, New York Yankees, New York
Mets, Arizona Diamondbacks, and
Seattle Mariners, to name a few. He has
written articles for publications such
as Inside Pitch Magazine and speaks annually at baseball clinics such as
Pitch-a-Palooza, Bridge the Gap, NY Coaches Convention, Be the Best,
and Inside Baseball Coaches Conventions.
Signore also has served as an adjunct professor at St. Thomas Aquinas
College, teaching theories and applications of strength and conditioning.
In addition, he is a lecturer at Springfield College, SUNY Cortland, and
Penn State and is affiliated with the Wake Forest Pitching Lab.

| 183
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