Best of Both Worlds
Why Velocity-Based Training (VBT) is a Smart Complement to 1RM Training
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Strength training has undergone a remarkable evolution over the years. From simply lifting heavy weights without much scientific guidance to advanced training methods that use technology and data to take athletes to the next level. One of these recent developments is the emergence of Velocity-Based Training (VBT), an approach that uses the speed of movement to regulate training intensity. But why integrate VBT into your training program if you've been doing traditional 1RM training for years?
What is Velocity-Based Training (VBT)?
VBT is a modern approach within strength training and power training. It uses technology, such as portable accelerometers or linear transducers, to measure the speed of movement during exercises. These velocity measurements provide valuable objective data, allowing coaches to make real-time adjustments to athletes' training plans.
Traditional 1RM training, which by the way is still used successfully, involves working with the weight you can theoretically handle 1x for a given exercise and taking a percentage of that. It's a different way of strength training, but VBT can be perfectly combined with this.
Why Integrate VBT?
Let's look at some of the reasons why VBT can be a valuable addition to your strength training
Traditional 1RM training, where you train at a certain percentage of the maximum weight you can handle, doesn't take into account your form of the day. If you have a heavy training week, your 1RM on that day might be a lot less than on a day when you are well rested or than on the day you tested.
You could of course do a 1RM test every time before your workout, but that takes a lot of time and at the same time makes you more tired to perform your speed training.
Everyone has different strength levels and goals. VBT allows you to train very specifically for explosive power or quick power and adjust individually. This will make your quick power training and explosive training a lot more efficient. That adjustment can consist of lightening or increasing weights or adjusting the number of repetitions based on the speed of your execution.
For many athletes and sportsmen, speed and strength are crucial. Think sprinters, weightlifters or explosive sports like basketball. FBT allows you to train specifically for speed and strength, which is beneficial for performance enhancement.
One of the great advantages of VBT is the ability to get real-time feedback. Using sensors and software, you can measure the speed of each repetition and make immediate adjustments to your workout. This allows you to track your performance and motivates you to improve your speed as you train.
- Advanced Periodization and Variability
VBT can be seamlessly integrated into advanced periodization schedules's. You can do more or less fast power or explosive power based on your goals or the intensity of your training schedule. By working more specifically and objectively on your speed, we can ensure that you continue to make progress.
Conclusion
So, why choose between 1RM training and VBT when you can integrate both and reap the benefits of both maximum strength training based on 1RM and speed-oriented training using real-time feedback? It's all about reaching your goals in a safe and effective way. Add VBT to your workouts and discover the benefits for yourself!
Would you like to start combining VBT with your current strength training approach? Then be sure to contact us for a consultation!