Summer is winding down, but our programming is going to continue building. This next block will take into account the end of summer sports while also preparing and building for the winter season. We want to keep performance high and keep the body as healthy as possible.

Velocity Based Training

In this new block, you will see coaches using our Output velocity device. Velocity-based training has been one of the greatest advancements in strength & conditioning and sports training since the early 2000s. Most D1 and professional programs primarily use velocity-based training during their in season and off season.

By measuring how fast you’re moving your weight percentages, in real time, we can assess the intent and power being put into lifts. This is valuable because it shows whether we’re simply going through the motions and guessing or actually putting in the effort needed to progress.  

Keep in mind that measuring and pushing intent does not mean we will be pushing maximal effort in a way that overextends you. We are using it as a way to effectively gain feedback and make precise or intelligent decisions on programming percentages. Based off weekly observations, we can decide whether to keep pushing harder or if we need to pull back to keep our bodies healthy.  

Research

Velocity based training with concurrent and contrast training achieved development in strength in 6 months whereas traditional heavy resistance training took 2 years. Pairing velocity-based training with concurrent and contrast training allows individuals to achieve their strength goals in ¼ of the amount of time. Improvements in vertical jump and acceleration were also achieved using velocity-based training, concurrent and contrast training. (3,4)

References

1-Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2021). Velocity-based training: From theory to application. Strength & Conditioning Journal, 43(2), 31-49.

2-Mann, J. B., Ivey, P. A., & Sayers, S. P. (2015). Velocity-based training in football. Strength & Conditioning Journal, 37(6), 52-57. 

3-González-Badillo, J. J., Pareja-Blanco, F., Rodríguez-Rosell, D., Abad-Herencia, J. L., del Ojo-López, J. J., & Sánchez-Medina, L. (2015). Effects of velocity-based resistance training on young soccer players of different ages. The Journal of Strength & Conditioning Research, 29(5), 1329-1338. 

4-Zhang, X., Feng, S., Peng, R., & Li, H. (2022). The role of velocity-based training (VBT) in enhancing athletic performance in trained individuals: A meta-analysis of controlled trials. International journal of environmental research and public health, 19(15), 9252 

5- Gorostiaga EM, Izquierdo M, Ruesta M, Iribarren J, Gonzalez-Badillo JJ, Ibanez J. Strength training effects on physical performance and serum hormones in young soccer players. Eur J Appl Physiol 91: 698–707, 2004. 

6-Mann, J. B., Thyfault, J. P., Ivey, P. A., & Sayers, S. P. (2010). The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. The Journal of strength & conditioning research, 24(7), 1718-1723. 

7-Greig, L., Stephens Hemingway, B. H., Aspe, R. R., Cooper, K., Comfort, P., & Swinton, P. A. (2020). Autoregulation in resistance training: addressing the inconsistencies. Sports medicine, 50(11), 1873-1887. 

8- Rebelo, A., Pereira, J. R., & Valente-dos-Santos, J. (2023). Effects of a preseason triphasic resistance training program on athletic performance in elite volleyball players—an observational study. German Journal of Exercise and Sport Research, 53(2), 163-170. 

9-Cook, C. J., Beaven, C. M., & Kilduff, L. P. (2013). Three weeks of eccentric training combined with overspeed exercises enhances power and running speed performance gains in trained athletes. The Journal of Strength & Conditioning Research, 27(5), 1280-1286.

10-Pagaduan, J., Schoenfeld, B. J., & Pojskic, H. (2019). Systematic review and meta-analysis on the effect of contrast training on vertical jump performance. Strength & Conditioning Journal, 41(3), 63-78.

11-Steele, P. D. (2024). The impact of accommodating resistance as part of a cluster set to enhance acute lower body power.