Programming with VBT

Velocity-based training (VBT) is generally understood as a method that uses lifting velocity to guide and improve resistance training (RT) practice. Therefore, it is often inaccurate to strictly dichotomize RT programs as either “purely traditional” (not considering velocity at all) or “purely VBT” (relying solely on velocity). This dichotomy is misleading because VBT can be applied along a continuum with varying degrees of emphasis. This chapter presents hypothetical progressions from a “pure traditional” approach to a “pure VBT” approach for strength- and power-oriented training. Seven progressive levels will be described, being important to note that a higher level does not necessarily mean greater training effectiveness but rather a greater focus on lifting velocity in the design of the training program. Strength and conditioning professionals should consider their specific circumstances (e.g., the number of athletes, their experience with RT, or the availability and quality of velocity measuring devices) to decide which VBT applications to use and how sophisticated their implementation should be.