Posts Tagged ‘VBT’

Velocity Based Training (VBT)

Thursday, June 15th, 2017

I’m currently on a body composition and strength block of training with the volume now decreasing with the intensity increasing – pretty standard, only there’s a few tweaks that make this programme brutal (necessary for the adaptations I’m after). For today’s training I threw on a PUSH-Band to discovery my power and velocity on a heavy double squat. I’ll discuss this more from an educational point of view if there is interest as tracking velocity in the gym can be a very useful tool for coaches working with athletes who have graduated from the novice stage of training.

Tonight my Reactive Strength Index¬†(RSI) was ¬†2.41 m/s (suggesting I would benefit from a plyometric/ power block of training, however I completed a 30min run this morning which may have impacted my ‘spring’ in the evening.

My heavy double on the back squat was at 180kg which is 90% of my 1RM. Therefore I should of had one rep ‘in the tank’ or possible even two at a squeeze; however, my velocity of 0.25 m/s on the second repetition suggests this was my 2RM for the day (95% of 1RM). This makes sense as fatigue masks fitness and I am on a planned¬†overreach stage in my programming.

More information on how VBT can influence your programming coming soon.