Velocity-based training (VBT): strength training with velocity measurement

In traditional strength training, loads are set as a percentage of 1RM. The problem: 1RM is not a fixed value. After a sleepless night, after a match or at the end of a heavy week, an athlete’s true capacity drops noticeably. Velocity based training measures bar speed to solve this variability and adjusts the load to that day’s readiness.

The core idea: every load has a speed

The bar speed an athlete produces in a given exercise at a given load is quite consistent. As the load increases, speed drops, and the relationship is almost linear. This has two practical consequences:

• By measuring bar speed, the true percentage of that day’s load can be estimated.
• The target adaptation can be set by choosing a velocity zone.

Velocity zones

These values vary by exercise; the squat, bench press and deadlift have different velocity profiles. That is why an individual load-velocity profile is built for each athlete and each exercise.

Building your own profile

A simple protocol: after warming up, perform one set at each of several increasing loads (for example 40%, 55%, 70%, 85%) and record the mean velocity of each set. The points fall on a straight line. You can now read off the load that matches any velocity target. Update the profile as strength changes; repeating it every 4–6 weeks is enough.

Velocity loss threshold: setting the volume

One of the most valuable uses of VBT is deciding when to stop within a set. As fatigue builds during a set, bar speed drops. The set ends once a given percentage of velocity loss is reached.

• 10% velocity loss: Low fatigue, high quality; suited to power and speed development.
• 20% velocity loss: Balanced; a common choice for strength development.
• 30–40% velocity loss: High volume and metabolic load; hypertrophy-focused.

Research shows that athletes training with low velocity loss thresholds achieve similar, sometimes better, strength and sprint gains with less fatigue. In athlete programming this is a major advantage: less fatigue means higher-quality sport-specific training.

Daily autoregulation

In practice it works like this: the athlete works with a set load during warm-up sets and their speed is measured. If speed that day is above the reference value, the athlete is fresh and the load is increased; if below, the load is reduced. This way the program adapts to the athlete’s capacity on the day.

Example: if a 140 kg squat normally moves at 0.45 m/s and today the same load measures 0.38 m/s, the athlete is fatigued; working at 82% instead of the planned 87% is the better call.

Equipment

• Linear position transducer: A cable attached to the bar; the highest accuracy.
• Bar-mounted accelerometer devices: Portable, practical, good accuracy.
• Camera-based apps: Measurement by phone; more affordable, with consistency depending on setup quality.

When you switch devices, the reference values must be re-established.

Similar logic without VBT

Without a measuring device, similar autoregulation can be achieved with RIR/RPE: the instruction “work so that you keep 2 reps in reserve this set” serves the same function as a velocity loss threshold. It is less accurate but costs nothing and is sufficient for most athletes. In our article on 1RM and rep percentages we covered this approach.

Who is it for?

• Good fit: Intermediate to advanced athletes, teams with a congested match schedule, athletes returning from injury (for load control), power development phases.
• Not necessary: Beginners. At this stage, learning technique and consistency matter more; measurement can be a distraction.

Common mistakes

1. Using the same velocity threshold for every exercise: The bench press and squat have different profiles.
2. Relying on a single measurement: Use the set average, not the best rep in the set.
3. Using warm-up speed as the reference: Reference values are established under standard conditions.
4. Valuing device data over technique: A speed increase is meaningless if it comes at the cost of technique.

Frequently asked questions