Velocity Based Training

In the last couple of posts we've looked at Force - Velocity curve (separate links for force and velocity there) and its implications in regards to program design.

In the last post there was an image that showed what spectrum of the force velocity curve you train at certain %'s of your max.

So you might be thinking "I already do train in some or all of those %'s, so I've got this covered."

Not so fast chief!

The force velocity curve is only valid if you are lifting with maximal acceleration, or at least the intent to lift with maximal acceleration, and as discussed in my previous post, most players lift more like bodybuilders, not power athletes.

So here's another image for you:

                            

As you can see there are actually measurements needed to be reached to ensure that your are actually training in the force velocity spectrum that you intended to.

Looking at the graph you can see what most people would expect, that the heavier the load (or higher the force), the slower the velocity and vice versa.

So if you do a 1 rep max but that 1 rep takes you a full 8secs to grind out, then is that the best exercise or, implementation of that exercise, to transfer over to your sport? Probably not. There's no situation on game day that gives you 8secs to fend off a tackle of gather yourself to jump for a mark in footy!

On the other hand do those 20 rep sets performed at 50 - 60% of your max have a good chance of transferring to your on field performance? Again, probably not.

You've got to abide by the meters per second lifting range of motion number that corresponds to the force or velocity quality you aim to train for.

Next up: Ways to Implement VBT