Velocity-Based Training Implementation for Tactical Athletes: Managing Strength During a Deployment Work-up

By: Luke Bugler

KEY TAKEAWAY

Proper periodization using velocity-based training during a deployment work-up enables Tactical Athletes to achieve the most effective strength progression possible while accommodating the arduous demands required by the work-up. 

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INTRODUCTION

Velocity Based Training (VBT) has shifted my approach to physical training as a Navy Explosive Ordnance (EOD) Technician. A Tactical Athlete, a member of the US military’s Special Operations or Special Forces programs, must train effectively in conjunction with their deployment work-up to achieve peak physical ability so that they can perform at the highest echelon physically and mentally. As a member of the Navy Special Operations community, I have implemented VBT into my macrocycle to accommodate the rigors of the deployment work-up in several ways: to gauge readiness to train, to track progress with a velocity-oriented 3-rep strength assessment, and to train effectively during deployment work-up.

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DEMANDS & PRIORITIES OF SPECIAL OPERATIONS

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HOW PROPER PERIODIZATION ENABLES LONGEVITY

A Special Operations member’s utility is measured by their ability to contribute effectively to mission capability and operational readiness. The premise of the “Tactical Athlete” is that strategic physical training prepares the member to be in peak physical condition and fully operational throughout their career. For instance, an enlisted sailor’s career entails approximately 15 years of being fully operational. It is crucial to the longevity of a career to prioritize proper resistance training to mitigate the deteriorating effects of job-related wear and tear on the body, primarily the knees and back, so that they can be fully operational for as long as required. 

Strength progression straddles a fine line between success and failure when it comes to Tactical Athletes. Keep in mind, there are 2 ways to become stronger: lift more weight than you have before, or lift the same amount of weight faster. Exclusively lifting heavy without any training variation may yield new levels of strength, but it places unsustainable stress on the joints and the central nervous system. Coupled with the rigorous demands of the deployment work-up, the stress will become insurmountable, and injury will be inevitable. 

Proper periodization during the macrocycle helps to alleviate work-related stress from the demands of the job because it effectively improves strength and power while minimizing stress. Cycling power-focused and maximal-strength training blocks allow the body to recover from intense work demands while simultaneously progressing in a different category – power output.

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HOW TRAINING POWER FITS INTO A WORK-UP

The purpose of resistance training is to enhance the physical operability of the Tactical Athlete. Cycling between maximal strength and power-focused training blocks must be a priority when determining how to train during a work-up because it promotes effective training while accounting for the rigors associated with the job. 

The demands of the job ebb and flow throughout a full work-up, and resistance training should too; the pair should complement each other, not detract from one another. During the two-month peak of the work-up, a power-focused training block should be implemented to effectively train. Training maximal strength would not be ideal. The central nervous system is already taxed from the grueling physical demands of work, so training maximal strength would not yield as much benefit; additionally, training maximal strength during this arduous time of the work-up may hinder an EOD Tech’s ability to perform the tasks required by the job.

Whether the job demands a 10-km ruck with a 50-pound rucksack, hauling 100-pound 155mm artillery rounds to a disposal site, or finning against a strong current while conducting diving operations in search of a mine, Navy Special Operations sailors are expected to perform physically at the highest level. The normal wear and tear of the job related to constantly being on your feet while wearing a 20-pound kit, comprised of a plate carrier, gun belt, and backpack for mission-essential tools, takes a toll on the joints over time. Effective resistance training prepares the body to combat deterioration of the joints and body that is related to the grueling demands of the job. 

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VELOCITY BASED TRAINING IMPLEMENTATION DURING A WORK-UP

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EFFECTIVE PHYSICAL TRAINING DURING A WORK-UP

It is important to keep in mind that Tactical Athletes train for the job; physical training should never detract from and only enhance their ability to perform their tasks at the highest level possible. I implement the “Do Less to Do More” Principle during a training block that coincides with the most demanding portion of the work-up. This means that the goal during this block of training is to maximize efficiency and minimize stress on the body by hitting the minimum effective stimulus. With this in mind, I focus on explosiveness and power. The decreased weight taxes the body less than near-maximal weights do, and the velocity of each rep increases, which indicates an improvement in strength through speed of movement. Exemplified below is a 3-rep squat EMOM for 10 minutes with the velocity of each rep 0.70 m/s or faster to develop strength-speed and power: 

GAUGE READINESS TO TRAIN

When it comes to gauging readiness to train, quantitative analysis should be used in combination with qualitative analysis. Quantitative analysis provides objective data as opposed to the subjective data that is provided via qualitative analysis, which can be easily skewed or misinterpreted. When arduous training demands the most from the body, quantitative analysis autoregulates physical training to accommodate for the immense amount of stress demanded from the work-up, providing efficient training and preventing overtraining. 

I implement VBT to gauge my readiness at the start of each training session by comparing the velocity of the last warmup set to the baseline warmup set velocity that was taken at the beginning of the training block. The warmup velocity guides the weight that should be used during the training session so that the velocity goal is achieved, and training yields the most efficiency. 

For instance, if the last warmup set has a higher velocity, the data suggests that my body is in optimal condition, so I can be more aggressive when determining the weight to use. Exemplified below, the velocity of the last warmup set (0.58 m/s) was significantly faster than that of the baseline (0.49 m/s), which indicated that my body was in optimal condition. I lifted heavier than the originally prescribed weight (515 lbs). Quantitative analysis guided the training session to increase the working set weight so that it was the most effective training possible.

STRENGTH PROGRESSION USING VELOCITY-ORIENTED 3-REP STRENGTH ASSESSMENT

As stated above, we can say an athlete has increased their strength if they can lift a heavier weight than before or lift the same amount of weight faster; this provides two different gauges to track strength progression. Shifting the focus of a training block from achieving a new 1-rep max (1RM) to lifting the same weight faster allows me to track an athlete’s progression over time safely and efficiently.

I implement velocity-based 3-rep strength assessments into the training block that coincides with the most rigorous portion of the deployment work-up. At the beginning and end of the training block, I conduct a 3-rep strength assessment with a 2–3 minute rest between each set. I complete 3 reps at 90% (1RM), then decrease the weight by 5% (1RM) until I complete 3 reps at 50% (1RM). Strength progression occurs when the velocities of the strength assessment at the end of the training block are faster than those of the beginning. Exemplified by the charts below, I graph the velocities of each set to display the velocity progression: 

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Wrap Up 

• VBT optimizes training efficiency and strength progression by aligning workouts with operational demands and recovery status.

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• Proper periodization using VBT reduces injury risk and supports long-term physical readiness for Tactical Athletes.

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• Velocity tracking enables safe, objective progress monitoring without relying on maximal lifts.

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• VBT can act as the perfect tool for objectively monitoring readiness, allowing you to autoregulate strength training based on the athletes’ level of recovery. 

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