Velocity-Primarily based Coaching Execs & Cons


A woman lifting a barbell in the front rack position with her coach watching.

There’s an excellent likelihood you’ve heard of velocity-based coaching (VBT)—however what’s all of the hype about?

Coaches, trainers, athletes, and everybody else that’s remotely concerned in athletic efficiency is aware of of VBT, however there are professionals and cons about each coaching methodology…

At the moment, we’ll take a look at what the velocity-based coaching advantages are, what its disadvantages are, and shed some mild on whether or not or not you have to be utilizing it too.

Let’s bounce in!

What’s Velocity-Primarily based Coaching?

Velocity-based coaching makes use of the velocity of motion (AKA the speed) to manage the depth of workout routines.

It measures how briskly an athlete can transfer no matter load they’re lifting, and makes use of that measurement to make adjustments to the load.

This places the athlete into an optimum depth stage for his or her coaching by accounting for fatigue ranges and readiness to carry out.

For VBT, you want specialised tools just like the Enode Professional, which is connected to a chunk of coaching tools (like a barbell) or positioned dealing with the athlete to measure the speed of every raise.

The Enode Pro Sensor

Why Do Velocity-Primarily based Coaching?

The primary motive you must think about velocity-based coaching is as a result of it offers you correct, detailed, and instant suggestions in your lifts.

Most coaching strategies depend on estimated 1RMs and subjective assessments, which may result in inconsistencies and never the best coaching masses—we’re not all the time excellent as people!

VBT affords a extra goal strategy, giving us:

  • Individualized Coaching: Every athlete can practice in step with their particular wants and skills as a substitute of following a one-size-fits-all program.
  • Actual-Time Changes: Coaches (or athletes) could make prompt adjustments to the present coaching program based mostly on real-time knowledge in order that they’re all the time working at an optimum depth.
  • Enhanced Efficiency Monitoring: VBT offers you deep insights into your or your athlete’s progress, offering you with high-value monitoring and changes over time.

What Are the Advantages of Velocity-Primarily based Coaching?

There are much less recognized advantages of velocity-based coaching, however let’s take a look at a few of the huge ones that you have to be serious about should you’re on the fence about it.

1. Precision & Accuracy

One of many greatest advantages of velocity-based coaching is its precision.

VBT permits for extremely correct changes to coaching masses by measuring the velocity of train motion.

We’re beating the purpose into the bottom right here, however these detailed changes put your coaching into an optimum zone of depth, lowering the danger of overtraining or undertraining.

2. Improved Efficiency

VBT advantages athletes by giving them the instruments to coach extra successfully.

By specializing in velocity, athletes can develop explosive energy and velocity, that are essential for principally all sports activities.

The event focus will be personalized by placing the coaching load into a selected velocity zone, which works totally different programs of the athlete (e.g. improves power, velocity, and/or explosive power).

VBT additionally helps find and addressing weaknesses, resulting in total efficiency enhancements.

3. Restoration & Harm Prevention

Monitoring velocity can provide you detailed insights into your or your athlete’s fatigue ranges.

For those who see a big lower in an athlete’s velocity, it is perhaps an indication that they’re fatigued and must relaxation.

This enables us to take a proactive strategy, and helps keep away from overtraining whereas lowering the danger of accidents.

4. Motivation & Engagement

VBT’s instant suggestions will be very motivating for athletes.

Seeing real-time knowledge on their efficiency can drive them to push more durable and keep engaged with their coaching program.

And, as everyone knows, a motivated athlete is a greater athlete.

5. Customization & Flexibility

VBT permits for customized coaching packages.

Coaches can create exercises to satisfy the particular wants and targets of every athlete, and make changes based mostly on the instant knowledge we get with velocity-based coaching.

This stage of customization ensures that every athlete is getting essentially the most out of their coaching.

6. Information-Pushed Choices

With VBT, selections are based mostly on knowledge somewhat than instinct.

And as coaches and athletes, data-driven coaching is what offers us an edge over not simply our competitors, however our coaching biases as effectively.

A scientific strategy results in extra knowledgeable selections, higher coaching outcomes, and a extra structured coaching course of.

Coaches can use the information to establish developments, make predictions, and regulate coaching plans accordingly.

What Are the Disadvantages of Velocity Primarily based Coaching?

As nice as velocity-based coaching is, there are some disadvantages you have to be conscious of.

1. Price of Gear

One of many important disadvantages of velocity-based coaching is the price of the specialised tools required.

Gadgets will be costly, making it a fairly large funding for some coaching services.

That mentioned, we now have superb VBT units at SimpliFaster that vary from budget-friendly (just like the Enode Professional) to elite (just like the GymAware Powertool 8 unit equipment).

2. Studying Curve

Correctly implementing VBT into your coaching requires a sure stage of experience.

Coaches and trainers want to grasp how one can use the tools and interpret the information appropriately—this studying curve is usually a barrier for some individuals, particularly should you’re not aware of technology-based coaching strategies.

That mentioned, there are nice guides on-line that present you how one can use these units and strategies.

3. Potential for Information Overload

Whereas the information offered by VBT is effective, it will also be overwhelming.

Coaches want to have the ability to sift via the data and give attention to essentially the most related metrics.

With out correct knowledge administration, you may threat getting slowed down by an excessive amount of info.

Now, follow makes excellent, and most VBT units use apps as of late that make sifting via the information fairly simple.

4. Dependency on Expertise

One other drawback of velocity-based coaching is the dependency on expertise.

If the tools fails or malfunctions, it may disrupt the coaching course of.

Coaches and athletes must have plans in place in case that occurs—and you may all the time fall again by yourself coaching ideas!


Velocity-based coaching affords many advantages that may actually enhance athletic efficiency.

From exact coaching changes to data-driven progress to improved restoration and motivation, the advantages of velocity-based coaching are undoubtedly one thing to contemplate.

Personally, I feel the professionals far outweigh the cons…

Enhance Athletic Efficiency with SimpliFaster

At SimpliFaster, we’re devoted to offering the perfect instruments and sources to assist coaches, trainers, and athletes obtain their targets.

Whether or not you need to strive VBT or discover different coaching methodologies, we now have a variety of merchandise and academic sources that may help you in your journey.


Is velocity-based coaching price it?

Velocity-based coaching is price it for athletes and coaches who need exact changes to their coaching load and depth. It’s additionally nice if overtraining and fatigue are a priority.

What are the advantages of VBT?

The advantages of VBT embrace correct load changes, improved efficiency monitoring, raised athlete motivation, lowered threat of overtraining, higher lodging of every day fluctuations in power and fatigue, and the power to match coaching to particular velocity zones.

Why is intent essential in velocity-based coaching?

Intent is essential in VBT as a result of it will get athletes executing their lifts with most effort and velocity. Excessive intent results in extra correct velocity measurements.

What sort of expertise does velocity-based coaching use?

VBT makes use of expertise like linear place transducers, accelerometers, and velocity measurement units to trace the velocity of lifts. These instruments present real-time knowledge that helps regulate coaching masses and monitor efficiency.

What are examples of velocity-based coaching?

Examples of VBT embrace utilizing a VBT system to measure the velocity of a squat or bench press, after which adjusting the load based mostly on the speed zone for strength-speed or speed-strength. Different examples embrace monitoring the speed of Olympic lifts or plyometric workout routines.

What’s the important downside of VBT?

The primary downside of VBT is the associated fee (and generally complexity) of the tools wanted to measure velocity precisely.

Easy methods to use velocity-based coaching?

Begin by establishing a velocity measurement system on the train tools (like a barbell should you’re squatting, for instance). Carry out a raise, and the system will measure the velocity of the motion. Modify the coaching load based mostly on the speed zone you need to goal.

Because you’re right here…
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