Don't make these big VBT mistakes | Using Velocity Based Training
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- Опубликовано: 17 июн 2024
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Velocity based training can be a tricky area to get started in, with so many different ways to use velocity and new metrics to get your head around it can be overwhelming.
In this video, we cover some of the most common mistakes that trainers and coaches make when beginning with VBT in their programs. And of course, we will try to offer some solutions along the way.
0:00 - Introduction
0:47 - Training at high bar speed
2:56 - Overusing the speed zones
4:41 - Alternative to the speed zones
5:49 - Using VBT for everything
6:21 - Three easy starting points for VBT
That other gym in this video is @MelbourneStrengthCulture, check them out on RUclips here: / @melbournestrengthculture
Check out Metric VBT the app I am helping develop that does velocity based training on your phone. It's free to download: apps.apple.com/au/app/metric-...
Thanks for this superb content. I am trying to get into VBT and I Find these videos to be digestible info for someone who wants to learn the basics.
Pleasure, be sure to check out my blog and Instagram too! vbtcoach.com
Do you agree with these as being mistakes? Or do you use these concepts in your training to great effect? Let me know what you think!
Can you adjust the velocity feedback to more than 2 decimal places in order to really differentiate slight differences on load speed?
Hi Scott,
Metric does record up to 10 decimals, but this is not useful data, the phone position and between device reliability only goes down to about 0.01m/s and 0.1cm - so anything beyond this would actually be noise and not necessarily performance differences
For increase’s in power wouldn’t you always want to train for peak power? What would be the point of training sub-peak power ?
Maybe, but. I don't think its that simple, just like we cant just go in to the gym and do a 1RM every session, a program that works exclusively at max power would lead to stagnation.
Some progression and variety would be needed (although I would still just hit the max power thing for as long as possible until that power number stops going up!)
The velocity may be low with a large weight, but the real point is: it should be the highest concentric velocity you can achieve with good form with that weight. A VBT gadget is useless if you do bodybuilding style controlled concentrics, in fact the readings (say estimated 1RM or RIR) will be way off track. A VBT unit is great for motivating you to use maximum RFD regardless of the weight....
Spot on, although not useless fro bodybuilding style training, you can still look at the tempo metrics, tonnage, strain etc and see how well and consistently you are controlling the weights!
this sounds exicting but I think this can both be extremely dangerous as well as not done very well ? Think about the people who are actual masters at speed, and my brain goes to classical musicians and ballet dancers XD NOT sprinters !! Both of these, in order to achieve those ungodly speeds train the opposite of their goal, that is, they train slowly and consciously. Like TwoSetViolin always says haha "if you can do it slowly, you can do it quickly!" and I mean, they use a metronome to track time ! it's not seconds but slots of beats per second that become increasingly smaller and smaller and smaller !, so from 60 beats per second you can get it to even 140 or 200 beats per seconds, like some gods out there ! haha. Or look up best entrechat jumps! and tell me you can increase the speed of your squats ! haha, it can get up to 12 movements of the legs in one single jump! So the only real way of increasing speed to give your body more and more information to work with, and on the piano at least, my solution to this was to do both ever slower AND ever faster exercises ! the slower ones I would use to correct my technique and focus on connecting the movements, while the ever faster ones I'd focus to bring that calmness from the slow one here and also keep up with the timing ! Your "explosive" movements look very dangerous to me because they are very broken. I think a movement, like the name already implies, should be a whole thing, it should be a full circle ! and connected to the next intention and so, not just one explosion after another because those interruptions will have a massive impact on your speed and flow. Imagine shuting down your phone every time you get out of an app XD it takes a lot of time to start up again ! likewise you seem to engange your whole body in that one explosion and then it ALL stops, and THEN it has to start out again anew ! So in ballet this is deadly ! you need to keep the flow going and you need to keep your body activated throughout the whole exercise because the music doesn't stop just for you because you ran out of juice XD. Also you are training those oposing muscles and tendons while slowing down after the peak of the explosion and getting pumped up again for the next one ! hope this helps^^
Absolutely I would not recommend a ballet dancer apply velocity based training to their dance practice!