Velocity-based strength training (VBT) helps users optimize training strength by monitoring the movable speed when lifting weight, thereby improving strength and explosive power while reducing the risk of injury.
In traditional training methods, fitness enthusiasts who lack an instructor often set training loads based on the maximum weight of the fixed percentage, but this method ignores the effects of dynamic changes and daily fatigue in their strength. This results in inaccurate training intensity and lack of stylish feedback, increasing the risk of excessive fatigue and injury, reducing training efficiency, and making it difficult to perform precise cycle training plans. In addition, due to a lack of support for objective data, their training plans are often not scientific enough, restricting their potential performance.
Velocity-based strength training (VBT) technology optimizes training intensity by monitoring motion speed, effectively solving problems in traditional training.
Research shows that VBT can more accurately associate action speed and maximum percentage of force (%1rm), and build individualized speed with the %1rm relationship model.
In addition, VBT can accurately calculate the number of completions of the specific speed intervals through the percentage of monitoring speed loss, and measure the level of fatigue and stimulation, thereby controlling the negative effect caused by excessive fatigue during strength training. Compared with traditional strength training, VBT can effectively improve strength levels and exercise performance in the case of less fatigue and volume of training.
Speediance Sports and Health Products Manager said: "our gym monster uses VBT technology to help users achieve more efficient and secure training while reducing the risk of injury. We believe that through the VBT technology in Speediance products, users will be able to give full play to their potential to achieve a higher level of training. ”
What is VBT training?
Velocity-based strength training (VBT) is a powerful training method that has been widely used in the field of professional sports and fitness in recent years. Compared with traditional methods based on maximum muscle percentage (%1rm), VBT adjusts training load by monitoring motion speed, making it more precise and stylish. The core concept of this method is to use speed-strength curves to optimize the training effect, and improve the explosive power and overall performance of athletes.
Some key features and principles of VBT:
1. Training concept
The VBT emphasizes not only focus on weight during training, but also the speed of action. Because in competitive sports, you can see the power, that is, the power is multiplied at speeds. Under the same weight, the faster the action speed, the greater the action power, the more in line with special needs.
2. Training content
Velocity-based strength training includes a variety of exercises, such as medicinal ball throwing, kettlebell swing, dumbbell grasping, hexagonal barbell squatting and so on. The main purpose of these exercises is to improve the strength and speed of athletes, as well as to enhance explosive power.
3. Power speed curve
In VBT training, the strength speed curve is an important tool. It helps trainers understand the ability to generate maximum strength at different speeds. By analyzing the strength speed curve, the trainer can determine the best point of strength output within a specific speed range.
4. Training load adjustment
VBT uses a load speed curve to regulate training loads. Specifically, the training load will be adjusted according to changes in movement speed to ensure the training effect. For example, in areas with slower speed, increase load to increase strength output; in areas with faster speed, reduce load to prevent over-training.
5. Real-time feedback
VBT training usually provides real-time feedback, which allows athletes to know their speed performance in a timely manner and adjust. This feedback helps optimize training plans and improves training results.
6. Training volume control
Due to the relatively low volume of VBT training, such as fewer total repetition, which reduces training stress and promotes higher action speeds. At the same time, due to the short recovery time, the overall recovery and pressure indicators after training are also better. 7. Applicable scenarios
VBT is suitable for those sports projects that require high explosive power, such as short running, jumping, throwing, etc. In these projects, increasing motion speed and acceleration is the key to improving performance.
Why use VBT training?the value brought by VBT
- Accurately evaluate your strength level and based on your target to automatically help you find the level that best suits your loads to improve your training efficiency
- Adapt to your body condition and reflect your physical fitness levels in real time during training: help you improve your load and perform security intensity challenges when you are full of energy
- Track your training changes at any time to help you understand your training results and trends in data
Speediance has applied VBT technology in Gym Monster. Users no longer need to adjust the weight manually. AI Coach will recognize your 1RM increase and automatically adjust the weight to a reasonable level for you based on the training schedule (X RM) of this exercise.
Gym Monster senior product manager said: "Speediance's AI Coach is your personal training partner. It understands your strength curve and knows when you need to push yourself and when you need to recover. It uses VBT technology to monitor your movement speed and ensure that every move you make is performed at the correct intensity, thereby maximizing your strength growth and sports performance while minimizing the risk of injury."
How to apply and optimize VBT in Speediance?
- We have adjusted the weight recommendation algorithm of AI Coach for the action training involving different muscle groups, so that users can be provided with the most suitable weight for their current physical condition and the best training effect in different action training, so as to achieve the goal of efficient training.
- In the process of using VBT, Speediance will also refer to various parameters in training to correct 1rm, so that 1rm is closer to the real level of users, for example, we will refer to the amplitude, stability, and balance of each movement, the number of completions, etc.
How to use VBT on Speediance?
- Speediance’s course app: Training with AI Coach Rec. mode
2. When editing a template, use AI Coach's preset training program (users can also fine-tune within the threshold of the preset program)
Join Speediance's Gym Monster and start your VBT training journey.
Now join us, let AI coach become your personal training partner, let every weight accurately match your strength curve, optimize your training strength, improve performance, and reduce the risk of injury. Click to learn more about gym monster!
References
Weakley, Jonathon, Bryan Mann, Harry Banyard, Shaun McLaren, Tannath Scott, and Amador Garcia-Ramos. Velocity-Based Training: From Theory to Application. Strength & Conditioning Journal 43, Issue 2 (April 2021): 31– 49. https://doi.org/10.1519/SSC.0000000000000560.
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