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Velocity-based training (VBT) is a method of training that focuses on measuring and tracking the speed at which an individual performs a specific movement or exercise. By monitoring and adjusting the velocity of movement, VBT can help athletes and fitness enthusiasts improve their strength, power, and overall performance. In this article, we will explore the benefits of VBT and how it can help you reach your fitness goals. For a more detailed understanding of VBT, be sure to check out Vitruve’s Guide for Velocity Based Training.
The Benefits of Velocity-Based Training
Improved Strength and Power
One of the main benefits of VBT is the improvement in strength and power. By monitoring the velocity of movement, trainers can adjust the load and volume of exercises to ensure that the individual is lifting at an optimal speed for their specific goals. This can lead to a significant improvement in strength and power, which can translate to improved performance in sports and other physical activities.
Increased Efficiency
VBT can also help increase the efficiency of training. By monitoring the velocity of movement, trainers can ensure that the individual is performing exercises at an appropriate speed and intensity. This can prevent overtraining and injury while still allowing for progress to be made.
Better Measurement of Progress
VBT can also provide a more accurate measurement of progress. By monitoring the velocity of movement, trainers can see how an individual’s performance is improving over time. This can provide valuable information that can be used to adjust the training program to ensure continued progress.
Better Movement Quality
VBT can also help improve the quality of movement. By monitoring the velocity of movement, trainers can ensure that the individual is performing exercises with proper form and technique. This can prevent injury and improve overall movement quality.
How to Incorporate Velocity-Based Training into Your Workouts
Measure the Velocity of Movement
Start by measuring the velocity of movement on a few key exercises such as squats, deadlifts, and bench presses. This will provide a baseline for your performance and can be used to track progress over time.
Adjust the Load, Volume, and Intensity
Use the information from step 1 to adjust the load, volume, and intensity of your training program. By focusing on movement speed and power, you can optimize your training for improved performance.
Incorporate Plyometrics and Olympic Lifts
Make sure to include exercises that focus on explosiveness, such as plyometrics and Olympic lifts. These exercises are particularly effective at improving power and can be easily incorporated into a VBT program.
Add Circuit Training
Incorporate circuit training into your program, as it can be a great way to work on power and explosiveness. Circuit training combines strength and cardio exercises to improve overall fitness and athleticism. For more information, on Vitruve how to build a circuit training.
Conclusion
Velocity-based training is an effective method of training that can help improve strength, power, and overall performance. By monitoring and adjusting the velocity of movement, VBT can help increase the efficiency of training, provide a more accurate measurement of progress, and improve the quality of movement. By incorporating VBT into your workouts, you can reach your fitness goals faster. To learn more about VBT, be sure to check out Vitruve Guide.