3 min read
Introduction to Velocity-Based Training
Although Velocity-Based Training (VBT) has been around for decades, it is increasing in popularity due to greater accessibility and a compounding amount of validating research. VBT is an approach to strength training that focuses on how fast a lift is performed, rather than just how heavy it is. Instead of relying solely on percentages of a one-repetition maximum (1RM), VBT uses real-time feedback to measure movement speed, helping individuals adjust load and intensity based on how the body is performing that day. It’s a smarter, more responsive way to train that eliminates the subjectivity of questions like, "Am I training fast enough, hard enough, or similarly to my previous performances in an exercise?"
Why Velocity Matters in Training
At its core, VBT is based on the relationship between movement speed and neuromuscular readiness. How fast you move a load tells you a lot about the effort it requires. If a lift is slower than expected, that could mean fatigue or a need to reduce the load. If it’s faster, it could mean that it’s time to increase the challenge.
This velocity feedback helps practitioners tailor each session to an individual's physical condition on that specific day. It’s especially useful for avoiding undertraining or overreaching. Individuals don’t always have to max out to get stronger—they just need to move the right load at the right speed.
Putting Velocity Based Training into Practice
With VBT training becomes highly individualized. For instance, an athlete working to increase maximal power might do sets of three to five squats at 0.80 m/s. If rep speeds drop below 10-20%, it signals fatigue or improper loading, prompting a rest or resistance change. When velocity declines too much during a set—known as velocity drop-off—coaches can end the set or adjust the load to preserve movement quality. This helps ensure that reps stay fast, sharp, and effective.
Monitoring velocity loss can ensure that reps are of high quality and focused on the targeted goal, whether it be speed, power, strength, or endurance. The chart below displays recommended velocity drop-off percentages applicable to each targeted quality.
This immediate feedback allows coaches to make smart, in-the-moment adjustments. VBT also makes training more engaging: individuals are motivated to register higher velocities, push for better numbers, and hit performance targets.
Benefits of Velocity-Based Training
- Real-Time Feedback: Individuals can see velocity as they lift, adjusting effort immediately.
- Adaptive Load Management: Coaches adjust resistance on the fly to match readiness and performance.
- Improved Engagement: Gamified feedback keeps athletes invested and competitive.
- Injury Prevention: Fatigue monitoring helps reduce overtraining and protect against poor form.
Advanced Strategies and Applications
For high-level training, load-velocity profiling enables ongoing tracking and goal setting. Coaches can monitor long-term changes in speed at specific loads, signaling gains in strength or fatigue trends.
VBT also integrates well with traditional periodization—for example, setting higher velocity targets during power phases or slower ones during strength phases.
And it’s not just for elite athletes. VBT has applications in rehab, general fitness, and older adult training, where intent and movement quality are just as important as the resistance being lifted.
Leveraging Keiser's A400 Technology for VBT
Keiser's A400 line of resistance equipment is uniquely designed for VBT. It offers:
- Real-Time Velocity Metrics: Track your movement speed instantly.
- Velocity Drop-Off Indicators: Know when to stop a set based on performance decline.
- Precision Resistance Control: Adjust resistance in 1-pound increments to accurately stay within targeted velocities.
- Data Storage and Analysis: Review session results to track progress, readiness, and alignment with intended training targets.
Because the A400 uses Pure Resistance Technology™, it eliminates almost all momentum and provides consistent load throughout the entire range of motion. That makes it easier to measure and respond to true movement speed.
TRY OUR EQUIPMENT. WE'LL BRING IT TO YOU.
Our mobile showroom will bring the equipment to you.
Learn More
Conclusion
Velocity-Based Training is changing how athletes train. By shifting focus from how heavy you lift to how fast you move, it makes training smarter, safer, and more effective. With tools like the Keiser A400, it’s easier than ever to track progress, manage fatigue, and fine-tune every rep for peak performance.
Whether you’re an elite athlete chasing Personal Records or a fitness enthusiast looking to train with purpose, VBT offers a powerful way to personalize your program and push your limits with precision.
Ready to explore the next level of strength training? Discover how Keiser’s A400 technology can elevate your performance with precision, feedback, and control.
Subscribe to Keiser's FREE publications
Receive tips, articles, and tools to improve human performance via email.