What Is Velocity-Based Training? 

Velocity-Based Training (VBT) encompasses all types of movement velocity. It is the process of increasing and recording the training stimulus through the measurement and feedback of [typically barbell] velocity. VBT is not a training method. It is an overarching strategy that compliments and amplifies traditional testing, monitoring, and programming approaches. Now for the science…

The underpinning principle of VBT is the inverse relationship between load (kg/lbs) [force (Newtons)] and velocity (m/s). This simply states that as a load gets heavier, they must move slower. And as loads get lighter, they are able to move faster. This is based on simple physics and Newtonian laws (Force = mass x acceleration).

The physiology of such a principle is underpinned by how we produce force within our neuromuscular systems. This process is governed by muscle contraction (or an attempt to shorten to be precise – referred to as a concentric muscle action), muscle lengthening (eccentric muscle action), and muscle tension (isometric muscle action). As we magnify down to the smaller muscle fibres and microfibrils, we contain what’s called a sarcomere, which is where the magic happens.

A sarcomere contains two very important proteins – Actin and Myosin – also referred to as contractile proteins. During muscle activity and whilst producing force (remember, force generation is how we move, stand, sit and perform any type of physical task), actin and myosin must attach and detach from one another to generate a chemical reaction that in turn, produces ATP (energy) and stimulates the production of force (movement) at the muscular level.

Therefore, as the speed of this activity increases – i.e., muscle shortening occurs more quickly – there is less time for these two proteins to interact with one another, leaving less time for force to be produced and hey presto, we have the load (force)-velocity relationship and governing principle that underpins all facets of VBT.

Therefore, as the speed of this activity increases – i.e., muscle shortening occurs more quickly – there is less time for these two proteins to interact with one another, leaving less time for force to be produced and hey presto, we have the load (force)-velocity relationship and governing principle that underpins all facets of VBT.

Finally, VBT relies on technology, but lucky for all of you readers, Output Sports has you covered!

Keep reading more from our new ‘Ultimate User Guide to Velocity-Based Training' with insights from esteemed thought-leaders in the VBT space, including Dr. Steve Thompson: Download now!