There are a lot of decisions that we, as coaches, have to make for our athletes. When do they need aerobic conditioning? When do they need strength? Who should focus on speed?
Velocity Based Training will completely revolutionize programming for strength and power.
Usually a few answers stick out as obvious, but then some are in a gray area. For example, getting your athlete stronger is usually a good thing, but is that what they need right now?
I’ve caught myself time and time again asking myself, “What should we be chasing?” To help answer this question, Tony and I wrote a manual. I’m proud of what we’ve accomplished there, but the thing that got me most excited was this seminar.
Back in May, professionals from around the globe joined us as we walked through the manual, showing you how we have been implementing velocity-based training at IFAST to maximize force gains for our clients, and do so in less time. VBT has truly saved us and our clients on more than one occasion.
Our #1 goal at this seminar was to make sure everyone left with information you can use on Monday. The live course attendees brought in so many great questions. We decided to write them on the whiteboard to make sure we answered each and every question.
We even had a special guest of honor: Evan Lawton, Director of Kinetic Performance, the company that has brought the GymAware to the strength and conditioning world.
Here’s a rough outline of what we covered:
- Download the slides.
- Download the testing protocol handout.
- Download the literature from GymAware.
- Why you should you use velocity based training (VBT).
- How you are (probably) ALREADY using VBT.
- How much your athlete’s 1 rep maximum (1RM) can swing in a single day. (HINT: it’s a lot.)
- The difficulties of using rating of perceived exertion (RPE) to determine loading.
- How VBT is superior to 1RM and RPE loading methods.
- How you use VBT to determine how much weight you should put on the bar.
- How you can use Minimum Velocity Threshold to choose better loads for your athletes.
- Why you should use mean velocity in VBT.
- What are the special strength zones? How should you use them in VBT? How do they relate to an athlete’s 1RM?
- How the special strength zones are different for the squat and the bench press.
- How VBT saves you time by accounting for training readiness fluctuations and fatigue. You don’t have to change a program every time an athlete comes in without sleep and proper nutrition.
- How VBT gets you more clients by creating athlete and parent buy-in.
- How VBT motivates athletes without you having to amp them up, saving your energy and focus for when it’s needed.
- How to get set up with the GymAware unit and app. How to use it in a vertical jump? In a squat?
- Why we use GymAware. (SHORT ANSWER: it’s superior to every other velocity tracking system.)
- How you can track the progress and instantaneous output of multiple athletes.
- Exactly how we choose number of reps and amount of weight for each athlete when making a force-velocity profile.
- How you can use the GymAware to predict 1RM without having to test it.
- How max velocity lifts change with increasing load.
- How you would change your weight jumps with someone who is less experienced.
- How you can find Minimum Velocity Threshold without using 1RM weights.
- Why we take our athletes to muscular failure when making their force-velocity profiles.
- The EXACT steps we would use to create force-velocity profiles for two different athletes.
- Why you might care about 1RM even when you are using VBT.
- The two basic types of athletes we see. (FORESHADOW: We talk how to train them later on in Part XX.)
- How peak power can be related to baseball bat velocity.
- How to navigate the GymAware app and some of the cool stuff you can do with it, including…
- Reviewing an athlete’s past lifts
- Setting a personal record for an athlete to target
- Setting a percentage of a personal record for an athlete to target
- Setting a target velocity zone for an athlete to target
- Individualizing training by setting different targets for different athletes training at the same time
- Reviewing or motivating athletes by ranking them in a leaderboard
- Adding exercises
- The different sounds the app can play to motivate your athletes
- How to save time and focus when coaching (kids these days are tech-savvy and intuitively know how to operate the app).
- How you might use VBT with other systems, like Tendo and Push.
- How the GymAware cloud subscription can show you specific reports on an
- How to get numbers with a young, inexperienced athlete who might not be ready to go to failure.
- How we use VBT with every athlete that comes to us, no matter how young or unathletic.
- How you can use VBT as a measure of an athlete’s daily training readiness.
- A quick physics reminder and why it matters.
- The difference between ballistic and non-ballistic movements (and when each one is more effective in training).
- The types of power (HINT: Slow athletes can also be powerful.)
- Why strength doesn’t transfer to sport (and what quality ACTUALLY transfers.)
- Where you see peak forces in different athletes (HINT: it’s not usually at their 1RM, EVEN IF your athlete is experienced).
- How most athletes waste a lot of energy just be slow.
- Why power is so important for an athlete.
- Two athletes with drastic differences in force and power (SUPRISE: The more powerful athlete actually squats 150lbs LESS).
- The subtle difference between weight room achievements and actual performance gains.
- The special strength zone that a lineman MUST have if he’s going to be quick off the line.
- An example of an athlete who produces her peak force at weight LOWER than her bodyweight (and what you might do with her).
- The differences between concentric, eccentric, and isometric contractions.
- A review of the force-velocity curve and how the stretch-shortening cycle changes it.
- The strength-speed continuum and how your prior training can skew your training window in one direction or the other.
- Why athletes use a repositioning or “plyo” step to be faster.
- How we classify our athletes into one of two groups: gorillas and kangaroos.
- Learn what your athlete will be good at by understanding the physiologic differences between athletic gorillas and kangaroos.
- Why you NEED to address your athlete’s single limiting factor (HINT: you can’t just make everyone stronger!)
- How to use this information to optimize your athlete’s force-velocity relationship.
- Download our assessment paper that you can use to assess your athletes.
- How hyperflexible athletes try to use the stretch-shortening cycle.
- Why we track loads used even though we only care about velocity.
- Download the Excel sheet we use to classify our athletes and determine their force-velocity relationship.
- The kind of athlete that has a more vertical force-velocity curve.
- The kind of athlete that has a more horizontal force-velocity curve.
- Why we give an athlete a force-velocity profile assessment.
- One quick test you can use to see how elastic your athletes are, even if you don’t have any fancy technology.
- The Athletic Performance Index (API) and how we use it to classify our athletes.
- An example use of our Excel sheet for classifying a gorilla.
- An example use of our Excel sheet for classifying a kangaroo.
- STEAL OUR SYSTEM and use our flow of training so you know EXACTLY what to qualities to train in your athletes.
- Three different example training blocks, the EXACT sequence we use them, and why we order it this way.
- How you might implement conditioning methods based on what type of athlete you’re training.
- How to build soft tissue resilience for long-term benefit.
- How to ensure you’re always getting a peak force output.
- How to maximize power.
- When chain loading is most effective.
- When band resistance is most effective.
- When band resistance is ineffective.
- When band assistance is most effective.
- 3 blocks of training with the EXACT set, rep, tempo, rest period, and velocity range prescriptions we use with each type of athlete. Use this IMMEDIATELY.
- EXACTLY how to utilize variable resistance methods (i.e. bands and chains) to augment your programming.
- How much chain load or band tension you should use with each athlete.
- How load changes throughout a lift with chains or with bands.
- What ugly squats have to do with coming into a cut too quickly.
- How to know if you’re maximizing your athlete’s use of the stretch-shortening cycle or selling them short.
- How to set up bands on a bar to use them safely and effectively.
- A special method you can use to teach an athlete to create stiffness QUICKLY… and how to progress it.
- Which variable resistance method works best to prepare an athlete for competition.
- Which variable resistance method can use the highest rep ranges.
- How to make a DIY Vertimax.
- Maximizing velocity by using bands to unload someone’s bodyweight.
- #1 – How can we improve a quick athlete’s force output without slowing them down?
- Why we’re not afraid to squat hard twice a week (HINT: it’s because of VBT!)
- How we put 3 inches on a well-trained baseball players vertical jump in two months (this still shocks us).
- #2 – How can we make a gorilla into a kangaroo?
- How strength is overrated.
- Show an example of how we drastically increased a basketball player’s power without getting him any stronger.
- #3 – How can we use band resistance to make an athlete more powerful?
- How we put 3 MORE inches onto the same well-trained baseball player’s vertical jump in two month more (again, even we’re shocked).
- How we increased this baseball player’s power output by 48.9% in the same two months.
- #4 – How can we use band assistance to make a slow athlete faster?
- How we helped a strong girl break her 3-year vertical jump plateau.
- Other cool uses for VBT, like using it to turn a baseball closing pitcher into a starting pitcher (HINT: they need more power-endurance).
We want to make this as simple for you as we can, so if you buy now, you will be able to…
- download each and every section of our filmed presentation,
- download the presentation slides
- download our Excel sheet that automatically tells you your athlete’s Athletic Performance Index (API) so you know what kind of velocities they should be training at
- download the literature from GymAware
- download the testing protocol handout to use when assessing your athletes
- download the report card we use to sell parents on our training
Want a sneak peak into the video? Check out these case studies.
What the professionals are saying
Ty and Tony do an amazing job of not only laying a foundation for the use of VBT, but give real-world, practical examples of how to use it.
They take what can be a confusing topic and make it easy to understand and apply. They simplify the science and outline the practical application through case studies and examples.
This content delivered this weekend has forced me to think critically about what I’ve done in the past, as well as how I can utilize VBT to ensure I am giving my athletes the exact stimulus they need to be successful on the field. I highly encourage anyone to check out this seminar and anything else from the guys at Complete Sport Performance!
With recent technological advances, velocity-based training is still in its infancy. This has made it difficult to begin using because there just haven’t been systems in place for using this system effectively.
Save yourself from a year of frustration and learn from our mistakes. Instantly.