VBT Unpacked: What is Mean Propulsive Velocity?

Intro

In our first article of this series, we broke down the difference between mean velocity and peak velocity. We also walked through when and how to use each metric in training. 

If you missed it, we recommend checking it out before reading this one! 

Check it out HERE

As a refresher mean velocity is the average velocity recorded across the full concentric phase. This is a reliable measurement often used for movement where the goal is NOT projecting yourself or an object. With this framework in mind, we would use mean velocity to measure barbell velocity when performing a trap bar deadlift, not a trap bar jump, where we would use peak velocity. 

But what about the middle ground between heavy strength training and speed-strength training… 

Often called “Dynamic Effort,” this style of training typically involves performing 2-5 repetitions of a movement like a bench press or back squat at 50-70% of one rep max at maximal intent. Meaning that the goal is to move the load as quickly as possible. It is often done with some form of accommodating resistance like bands or chains to further drive intent. 

In dynamic effort training, peak velocity might not be the best option to track performance over time because of its low reliability. While mean velocity is misleading in this instance because there is ultimately a moment where the athlete must decelerate the bar so they do not throw it out of their hands or off of their back. This period of negative acceleration artificially deflates the mean velocity numbers. An issue not seen when training with heavier loads.

Take this example of an athlete performing a bench press with two different loads:

The first with a challenging load where he does NOT have to significantly decelerate the bar upon locking out.

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The second where the athlete DOES have to significantly decelerate the bar upon locking out. Artificially lowering their mean velocity in the process.

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So how might you solve this measurement problem? In comes mean propulsive velocity. 

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Mean Propulsive Velocity

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Defined as the average velocity before acceleration drops below gravity, taking into account any active deceleration that will naturally occur with lighter loads (<70% of 1RM)

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This means that velocity is only measured during the most important portion of the lift when the athlete is actively accelerating the barbell. This effectively solves the deceleration issue mentioned above. 

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By taking into account the deceleration portion of the concentric phase that can be due to:

• Limb length 
• Range of Motion
• Technique 
• Training Age
• Fatigue Levels 

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With this in mind, MPV may be the superior option for tracking barbell velocity when performing dynamic effort training. 

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Overview

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