MooreMuscle.com • Velocity Based Training Series
In Part 1 we introduced Velocity Based Training and explained why bar speed can regulate training more effectively than percentages alone. In Part 2 we explored the science behind the load-velocity relationship and how bar speed predicts strength output.
Now it’s time to move from theory to application.
The question most lifters ask once they understand VBT is simple: How do I actually use this in my training?
Velocity Based Training is not a replacement for good programming. It is a tool that improves decision making within your program.
Step 1: Choose Your Velocity Zones
The first step when implementing VBT is defining the velocity zones that correspond to your training goals. Different speeds represent different adaptations.
| Training Goal | Velocity Range (m/s) | Typical Load |
|---|---|---|
| Speed / Power | 1.0 – 1.3+ | 30–50% |
| Speed Strength | 0.75 – 1.0 | 45–65% |
| Strength Speed | 0.50 – 0.75 | 60–75% |
| Max Strength | 0.30 – 0.50 | 75–85% |
| Near Max Effort | 0.15 – 0.30 | 85–95%+ |
Remember that these numbers can vary slightly depending on the lift and the athlete. Think of them as guidelines rather than rigid rules.
Step 2: Use Velocity to Adjust the Load
Once velocity zones are established, bar speed becomes the guide for adjusting weight on the bar.
For example, if a session calls for work in the strength-speed zone (0.50–0.75 m/s), the athlete adjusts the load until the bar is moving within that range.
If the bar moves at 0.82 m/s, the weight may be too light for the intended stimulus. If the bar drops to 0.42 m/s, the load may be too heavy for that training objective.
This real-time feedback keeps the training stimulus aligned with the goal of the day.
Example: Dynamic Effort Squat Day
Dynamic effort training is one of the most natural places to apply Velocity Based Training because the goal is speed and power.
Sample Dynamic Effort Squat
- Target Velocity: 0.75 – 1.0 m/s
- Sets: 6-10
- Reps: 2
- Rest: 15–60 seconds
- Load: Adjust until velocity stays inside the target range
If velocity drops below the target zone, the athlete reduces weight slightly. If the bar moves faster than expected, the load can increase.
This ensures that dynamic effort work actually stays fast rather than slowly turning into a fatigue-based session.
Example: Max Effort Strength Work
Velocity can also guide heavy training without requiring athletes to constantly test true one-rep maxes.
Sample Max Effort Squat Progression
- Work up in singles
- Monitor bar speed each set
- Stop when velocity drops near 0.20 m/s
When velocity slows into the near-max range, the athlete is approaching maximal strength output. Continuing far beyond that point often produces more fatigue than useful stimulus. Meaning, the athlete is already recruiting the maximum number of motor units, so there is no increased benefit by going heavier.
Managing Fatigue with Velocity Loss
Velocity loss can be used to control fatigue within a training session.
For example, a program might allow a 20% velocity drop before ending a set. If the first rep moves at 0.70 m/s, the set ends once velocity drops to roughly 0.56 m/s.
Instead of pushing sets until technique breaks down, velocity loss allows fatigue to be managed objectively.
The MooreMuscle Approach
At MooreMuscle and within our training environment at Priority Health and Fitness, VBT is used as a feedback tool rather than a rigid rulebook.
Velocity confirms whether the intended stimulus is actually occurring. If speed work slows down, the load changes. If heavy work moves faster than expected, the athlete may have more in the tank that day.
The goal is always the same: maintain quality training that builds strength consistently over time.
Velocity Based Training doesn’t replace experience or coaching intuition. It simply adds objective data that helps athletes make better decisions under the bar.
Coming Next in Part 4
In the final part of this series we will explore advanced applications of Velocity Based Training, including how elite lifters use bar speed to monitor fatigue, guide peaking cycles, and make smarter decisions leading into competition.
This article is part of our MooreMuscle educational series on Velocity Based Training.
Training information provided here is educational and should be applied responsibly within the context of individualized programming.