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3/19/15
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Velocity Based Training
Bryan Mann, PhD CSCS, SCCC Assistant Teaching Professor, Physical Therapy; NutriDon and Exercise Physiology
Assistant Director of AthleDc Performance University of Missouri
• Velocity Based Training (VBT) – Use of various devices that measure displacement and Dme
– Calculate velocity – Calculate power
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How the VBT helps • SAID Principle
– QuanDfy traits to velocity • Absolute Strength (0-‐.35m/s) • AcceleraDve Strength (.35-‐.75m/s) • Strength-‐Speed (.75-‐1.0m/s) • Speed-‐Strength (1.0-‐1.5m/s)** • StarDng Strength (>1.5m/s)
How VBT helps, cont’d • No other way to quanDfy/differenDate traits
– Speed-‐Strength & Olympic li]s • Regression Analysis
– Strength-‐Speed & Speed-‐Strength differenDaDon • Roman, Verkhoshansky, Ajan, Jidovtseff, Jandacka
– Strength-‐Speed .75-‐1.0m/s, Speed Strength-‐ 1.1-‐1.7m/s
What VBT does • Gives feedback in forms of Velocity, Power, % of best repeDDon – Avg and Peak
• Accounts for stress and current training status – Outside stressors effect training
• AutoregulaDon or Flexible Non-‐Linear PeriodizaDon-‐ – Allows one to train at the weight they need for that day/set
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Why you need VBT • Gehng stronger is only part of the equaDon (F=ma) (Zatsiorsky)
• Expressing force quickly may be more important than strength down the line for performance
• SAID Principle-‐Transfer of Trainedness – Absolute Strength and Bompa
• If you want to be fast, train fast……
Importance of velocity Adapted from Kraemer’s Gatorade Sports Science #53
SAID-‐Transfer of Trainedness • Randell et al. Effect of instantaneous performance feedback
during 6 weeks of velocity based resistance training on sport-‐specific performance tests
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Specific Strengths Absolute Strength
Base Strength
Work capacity and mobility
• Specific Strengths – Target specific performance variables
• Offensive Lineman – Fires out at 1.5m/s (Mann & Jacobson)
» Speed-‐Strength – A]er contact, when dominaDng, moves at ~.6m/s
» AcceleraDve strength – May move slower, which would indicate circamax or max.
How VBT works • Measures the speed [velocity] of the bar. (Jennings et al) – Immediate feedback – Different li]s have different speeds [velociDes] – Different strengths have different speeds [velociDes]
– Athlete moves their proper weight for that exact set
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• Immediate Feedback – Instantaneous and objecDve
• Doesn’t marer if it’s a Heisman or walk-‐on, the speed is the speed
– Encourages compeDDve nature – Another coach on the floor
Velocity vs Power • Two measures given
– Velocity and Power • Velocity
– Established standards • Power
– Calculated number of wars produced in the exercise (Std Error ~12 wars)(Fry)
• I use velocity – It’s included in the power equaDon already – More weight at same speed or faster is greater power
– Simpler numbers
• Use whatever you want
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• Different li]s have different velociDes (Roman, Ajan, Verkhoshansky) – Hang Power Snatch moves at 1.96m/s (High 2’s Peak) – Hang Power Clean moves at 1.32m/s (Low 2’s Peak) – Clean Pulls 1.15m/s – Snatch Pulls 1.45m/s
• Olympic Li]s side note-‐ – Orthopedic issues may alter form
• AlteraDons in form can equate to decreased velocity • High peaks & low average = form discrepancy
– O]en inability to catch
Peak VelociDes I’ve been using Exercise Speed
Snatch 1.85-‐2.35m/s
Clean 1.45-‐1.85m/s
Jerk 1.38-‐1.8m/s
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• Different strengths have different velociDes (Roman, Verkhoshansky, Zatsiorsky, Ajan, Jandacka) – Squat and other power li]s
• Absolute strength .35m/s • Dynamic strength (Strength-‐Speed) .8-‐1.0m/s
• Different strengths have different velociDes (Roman, Verkhoshansky, Zatsiorsky, Ajan, Jandacka) – Must stay at desired velocity for training effect
• i.e.-‐ if working dynamic strength, .5m/s is too slow, weight must be removed
• Mizzou Example on Cleans
Velocity ConDnuum
0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%
.25m/s
.5m/s
.75m/s
1.0m/s
1.25m/s
1.5m/s
1.75m/s
2.0m/s
Neurological Non-Quant Starting Strength
Absolute Accelerative
Hang Snatch
Hang Clean
Bench Press
Box Jump
Overspeed Squat
Dynamic Effort
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• Weight moved is for that exact set – VBT takes into account all stressors – Velocity Profile-‐Jidovtseff
• Linear relaDonship btwn velocity and % 1RM. (Izquierdo)
– Feedback for that set, that day – Enables use of opDmal weight for that day/set – Stress’ cumulaDve effect
Using the Load-‐Velocity RelaDonship for 1RM PredicDon. Jidovtseff, Harris, Crielaard and Cronin. JSCR 25(1)/267-‐270
Using the Load-‐Velocity RelaDonship for 1RM PredicDon. Jidovtseff, Harris, Crielaard and Cronin. JSCR 25(1)/267-‐270
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Following table shows changes in velociDes at given 1RM a]er 1RM increased 9.3±6.7%
Movement Velocity as a measure of loading intensity in resistance training, Bonzalez-‐Badillo, Sanchez-‐Medina. Int J
Sports Medicine. 2010, 31: 347-‐352 Load ( %1RM)
T1
T2 Difference (T1–T2)
30 % 1.33 ± 0.08 1.33 ± 0.08 0.00
35 % 1.24 ± 0.07 1.23 ± 0.07 0.01
40 % 1.15 ± 0.06 1.14 ± 0.06 0.01
45 % 1.06 ± 0.05 1.05 ± 0.05 0.01
50 % 0.97 ± 0.05 0.96 ± 0.05 0.01
55 % 0.89 ± 0.05 0.87 ± 0.05 0.01*
60 % 0.80 ± 0.05 0.79 ± 0.05 0.01
65 % 0.72 ± 0.05 0.71 ± 0.05 0.01
70 % 0.64 ± 0.05 0.63 ± 0.05 0.01
75 % 0.56 ± 0.04 0.55 ± 0.04 0.01
80 % 0.48 ± 0.04 0.47 ± 0.04 0.01
85 % 0.41 ± 0.04 0.40 ± 0.04 0.01
90 % 0.33 ± 0.04 0.32 ± 0.04 0.01
95 % 0.26 ± 0.03 0.25 ± 0.03 0.01
100 % 0.19 ± 0.04 0.18 ± 0.04 0.00*
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• EquaDon for Concentric Mean Velocity – 7.5786*MV2+75.865*MV +113.02 (R2=.979, SEE 3.77%)
Stress and Injury RestricDons
Stress and Injury RestricDons
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Deeper sDll Table 3. Results from hierarchical logistic regression using A. all subjects (n=101), B. only subjects that played (n=46) and C. subjects that did not play (n=51)
Odds Ratio (OR) 95% Confidence Interval p A. HPS/HAS 2.05 (1.39, 3.03) 0.0003 HPS/LAS 3.65 (2.50, 5.32) <0.0001 HAS/LAS 1.78 (1.16, 2.74) 0.0088 B. HPS/HAS 1.13 (0.55, 2.32) 0.7505 HPS/LAS 2.84 (1.49, 5.42) 0.0016 HAS/LAS 3.19 (1.61, 6.34) 0.0009 C. HPS/HAS 2.315 (1.340, 3.996) .0026 HPS/LAS 1.710 (1.039 , 2.815) .0348 HAS/LAS 1.376 (2.504, 6.258) <.0001
HPS = High Physical Stress; LAS = Low Academic Stress; HAS = High Academic Stress
• Strength-‐Speed vs Speed-‐Strength – 2 different traits, not interchangeable (Jidovtseff, Jandacka, Roman, Verkhoshansky)
• Strength-‐speed= heavier weights, slower acceleraDon. .75-‐1.0m/s – Squats for speed
• Speed-‐Strength= lighter weights, faster acceleraDon. 1.1-‐1.5m/s – Olympic Li]s
What VBT can do for you-‐ • Can replace some % based training • PrevenDon of neuro-‐muscular faDgue • PrevenDon of overtraining
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• Can take place of some % based training – %’s determine reps in % based training – Reps determine weight in speed based training
• ie-‐2 reps on a Clean at 1.25m/s will use more weight than 5 reps at 1.25m/s
– 5 reps will require a lower weight to maintain velocity than 2 reps
• PrevenDon of overtraining – Velocity is a neural capability (Fry)
• Train by velocity, lower weights on a given day = low NMS availability. May overtrain if going too heavy
– Can always grind, it’s either their or not for speed.
– Understand when velocity is greatly decreased, deload may be in order
VBT-‐Strengths • Exactness of work
– Speed-‐strength, absolute strength (Jandacka Et Al) • Instant Feedback • Nurtures compeDDve nature
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VBT Issues • Variables to account for
– Height – Technical Proficiency
• Poor form may give a higher velocity – Must always coach form. Form before weight and speed
Snatch Power Shrug 1.45m/s
Snatch Power Pull 1.81m/s
Snatch-from floor 1.52-1.67m/s
Hang Snatch 1.35-1.96m/s
Power Clean 1.2-1.32m/s
Hang Clean 1.3-1.4m/s
Power Shrug 1.15m/s
Power Pull 1.38m/s
Bench Press .8-1.0m/s
Squat .8-1.0m/s
Strength-Speed .75-1.0m/s
Circa Max .45-.58m/s
Absolute strength .3-.35m/s Maybe s lower, but won't reg is ter
MIZZOU VELOCITIES
• In closing – Keep it simple. Don’t overthink it. – There is a Dme & place for everything
• You need strength too – It doesn’t marer what you do
• What marers is how you do it.
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• References • Ajan T, Baroga, Lazar. Weightli(ing: Fitness for All Sports. Budapest, Hungary: InternaDonal Weightlifint FederaDon, 1988. • Jennings CL, Viljoen W, Durandt J, and Lambert MI. The reliability of the FitroDyne as a measure of muscle power. Journal of strength and condi:oning research /
Na:onal Strength & Condi:oning Associa:on 19: 859-‐863, 2005. • Mann JB. Power and Bar Velocity Measuring Devices and Their Use for AutoregulaDon, in: NSCA's Hot Topic Series. www.nsca-‐li].org: NSCA, 2011. • Rhea MR, Kenn JG, and Dermody BM. AlteraDons in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power.
The Journal of Strength & Condi:oning Research 23: 2645-‐2650 2610.1519/JSC.2640b2013e3181b2643e2641b2646, 2009. • Roman RA. The Training of the Weightli(er. Moscow: SporDvny Press, 1986. • Simmons L. Measuring Speed: The Tendo Unit, in: Powerli(ingUSA. 2002. • Stock MS, Beck TW, DeFreitas JM, and Dillon MA. The Minimal Difference Needed to Be Considered Real and the Standard Error of Measurement for Examining
Barbell Velocity During the Bench Press. The Journal of Strength & Condi:oning Research 25: S22-‐S23 10.1097/1001.JSC.0000395613.0000365015.0000395661, 2011. • Stock MS, Beck TW, DeFreitas JM, and Dillon MA. Test–Retest Reliability of Barbell Velocity During the Free-‐Weight Bench-‐Press Exercise. The Journal of Strength &
Condi:oning Research 25: 171-‐177 110.1519/JSC.1510b1013e318201bdf318209, 2011. • Verkhoshansky V. The Fundamentals of Special-‐Strengths Training. SporDvny Press, 1982. • Zatsiorsky VM. Science and Prac:ce of Strength Training. Champaign, IL: Human KineDcs, 1995. • Buddy Morris-‐ Personal communicaDon • Tom Myslinski-‐ Personal communicaDon • Fry, Andrew-‐ 2008 University of Missouri Clinic • Jennings, C. L., Viljoen, W., Durandt, J., & Lambert, M. I. (2005). The reliability of the FitroDyne as a measure of muscle power. J Strength Cond Res, 19(4), 859-‐863. • Jidovtseff, B., Quièvre, J., Hanon, C., & Crielaard, J. M. (2009). InerDal muscular profiles allow a more accurate training loads definiDon. Les profils musculaires iner:els permeMent une
défini:on plus précise des charges d'entraînement, 24(2), 91-‐96. • Randell, A. D., Cronin, J. B., Keogh, J. W., Gill, N. D., & Pedersen, M. C. (2011). Effect of instantaneous performance feedback during 6 weeks of velocity-‐based resistance training on sport-‐
specific performance tests. J Strength Cond Res, 25(1), 87-‐93. doi: 10.1519/JSC.0b013e3181fee634
• QuesDons? • Contact Info:
– [email protected] – 573-‐884-‐3097
• Thank you for your Dme
