Velocity-Based Training

Velocity-Based Training is the use of equipment such as a Linear Position Transducer to measure the speed at which an exercise is completed. This can be used to test or monitor training in a number of ways. 

Jovanović, & Flanagan (2014) outlined five practical uses of VBT as follows: 

This page contains a list of research and resources related to the use of VBT in Strength & Conditioning Practice.

Key Research

Key reading

Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., Garcia-Ramos, A. (2020) Velocity-Based Training: From Theory to Application. Strength and Conditioning Journal doi: 10.1519/SSC.0000000000000560 

Image from: Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., Garcia-Ramos, A. (2020) Velocity-Based Training: From Theory to Application Strength and Conditioning Journal doi: 10.1519/SSC.0000000000000560 

Key Chapter

Mann, B. (2021) Velocity-Based Training. In I. Jeffreys & J. Moody (Eds.), Strength and Conditioning for Sports Performance (2nd Ed.). London: Routledge.

Recent Publications

Ramos, A. G. (2023). Resistance training intensity prescription methods based on lifting velocity monitoring. International Journal of Sports Medicinehttps://doi.org/10.1055/a-2158-3848  

Recommended Reading

Appleby, B. B., Banyard, H., Cormie, P., Cormack, S. J., & Newton, R. U. (2018). Validity and Reliability of Methods to Determine Barbell Displacement in Heavy Back Squats: Implications for Velocity-Based Training. Journal of strength and conditioning research. doi: 10.1519/JSC.0000000000002803 

Askow, A. T., Merrigan, J. J., Neddo, J. M., Oliver, J. M., Stone, J. D., Jagim, A. R., & Jones, M. T. (2019). Effect of strength on velocity and power during back squat exercise in resistance-trained men and women. The Journal of Strength & Conditioning Research, 33(1), 1-7. doi: 10.1519/JSC.0000000000002968 

Balsalobre-Fernández, C., Marchante, D., Muñoz-López, M., & Jiménez, S. L. (2018). Validity and reliability of a novel iPhone app for the measurement of barbell velocity and 1RM on the bench-press exercise. Journal of sports sciences, 36(1), 64-70. https://doi.org/10.1080/02640414.2017.1280610 

Balsalobre-Fernández, C., Cardiel-García, M., & Jiménez, S. L. (2019). Bilateral and unilateral load-velocity profiling in a machine-based, single-joint, lower body exercise. PloS one, 14(9). https://doi.org/10.1371/journal.pone.0222632 

Balsalobre-Fernández, C., & Torres-Ronda, L. (2021). The implementation of velocity-based training paradigm for team sports: framework, technologies, practical recommendations and challenges. Sports, 9(4), 47. https://doi.org/10.3390/sports9040047 

Banyard, H. G., Nosaka, K., & Haff, G. G. (2017). Reliability and validity of the load–velocity relationship to predict the 1RM back squat. The Journal of Strength & Conditioning Research, 31(7), 1897-1904. doi: 10.1519/JSC.0000000000001657

Banyard, H. G., Tufano, J. J., Delgado, J., Thompson, S. W., & Nosaka, K. (2019). Comparison of the effects of velocity-based training methods and traditional 1RM-percent-based training prescription on acute kinetic and kinematic variables. International journal of sports physiology and performance, 14(2), 246-255. https://doi.org/10.1123/ijspp.2018-0147 

Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368. https://doi.org/10.1152/jappl.1993.74.1.359 

Bosquet, L., Porta-Benache, J., & Blais, J. (2010). Validity of a commercial linear encoder to estimate bench press 1 RM from the force-velocity relationship. Journal of sports science & medicine, 9(3), 459. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761713/ 

Carroll, K. M., Sato, K., Bazyler, C. D., Triplett, N. T., & Stone, M. H. (2017). Increases in variation of barbell kinematics are observed with increasing intensity in a graded back squat test. Sports, 5(3), 51. https://doi.org/10.3390/sports5030051 

Chapman, D., Newton, M., Sacco, P., & Nosaka, K. (2006). Greater muscle damage induced by fast versus slow velocity eccentric exercise. International Journal of Sports Medicine, 27(08), 591-598. https://doi.org/10.1055/s-2005-865920 

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing Maximal Neuromuscular Power: Part II Training considerations for improving maximal power production. Sports Med, 41(2), 125-146. [full text

Dorrell, H. F., Smith, M. F., & Gee, T. I. (2020). Comparison of velocity-based and traditional percentage-based loading methods on maximal strength and power adaptations. The Journal of Strength & Conditioning Research, 34(1), 46-53. doi: 10.1519/JSC.0000000000003089 

Fahs, C. A., Blumkaitis, J. C., & Rossow, L. M. (2019). Factors related to average concentric velocity of four barbell exercises at various loads. The Journal of Strength & Conditioning Research, 33(3), 597-605. doi: 10.1519/JSC.0000000000003043 

Fahs, C. A., Rossow, L. M., & Zourdos, M. C. (2018). Analysis of factors related to back squat concentric velocity. The Journal of Strength & Conditioning Research, 32(9), 2435-2441. doi: 10.1519/JSC.0000000000002295 

García-Ramos, A., Pestaña-Melero, F. L., Pérez-Castilla, A., Rojas, F. J., & Haff, G. G. (2018). Mean velocity vs. mean propulsive velocity vs. peak velocity: which variable determines bench press relative load with higher reliability?. The Journal of Strength & Conditioning Research, 32(5), 1273-1279. doi: 10.1519/JSC.0000000000001998 

García-Ramos, A., Jaric, S., Padial, P., & Feriche, B. (2016). Force–velocity relationship of upper body muscles: traditional versus ballistic bench press. Journal of applied biomechanics, 32(2), 178-185. 

García-Ramos, A., Haff, G. G., Pestaña-Melero, F. L., Pérez-Castilla, A., Rojas, F. J., Balsalobre-Fernández, C., & Jaric, S. (2018). Feasibility of the 2-point method for determining the 1-repetition maximum in the bench press exercise. International Journal of Sports Physiology and Performance, 13(4), 474-481. https://doi.org/10.1123/ijspp.2017-0374 

García-Ramos, A., Pérez-Castilla, A., & Jaric, S. (2018). Optimisation of applied loads when using the two-point method for assessing the force-velocity relationship during vertical jumps. Sports biomechanics, 1-16. https://doi.org/10.1080/14763141.2018.1545044 

González-Badillo, J. J., Sánchez-Medina, L., Ribas-Serna, J., & Rodríguez-Rosell, D. (2022). Toward a New Paradigm in Resistance Training by Means of Velocity Monitoring: A Critical and Challenging Narrative. Sports Medicine-Open, 8(1), 1-24. https://doi.org/10.1186/s40798-022-00513-z   

González-Badillo, J. J., & Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International journal of sports medicine, 31(05), 347-352. DOI: 10.1055/s-0030-1248333

González-Badillo, J. J., Marques, M. C., & Sánchez-Medina, L. (2011). The importance of movement velocity as a measure to control resistance training intensity. Journal of human kinetics, 29, 15. https://dx.doi.org/10.2478%2Fv10078-011-0053-6 

González-Badillo, J. J., Pareja-Blanco, F., Rodríguez-Rosell, D., Abad-Herencia, J. L., del Ojo-López, J. J., & Sánchez-Medina, L. (2015). Effects of velocity-based resistance training on young soccer players of different ages. The Journal of Strength & Conditioning Research, 29(5), 1329-1338. https://doi.org/10.1519/jsc.0000000000000764 

Helms, E. R., Storey, A., Cross, M. R., Brown, S. R., Lenetsky, S., Ramsay, H., ... & Zourdos, M. C. (2017). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. The Journal of Strength & Conditioning Research, 31(2), 292-297. doi: 10.1519/JSC.0000000000001517 

Hirsch, S. M., & Frost, D. M. (2019). Considerations for Velocity-Based Training: The Instruction to Move “As Fast As Possible” Is Less Effective Than a Target Velocity. The Journal of Strength & Conditioning Research. doi: 10.1519/JSC.0000000000003233

Hughes, L. J., Banyard, H. G., Dempsey, A. R., Peiffer, J. J., & Scott, B. R. (2019). Using load-velocity relationships to quantify training-induced fatigue. The Journal of Strength & Conditioning Research, 33(3), 762-773. doi: 10.1519/JSC.0000000000003007 

Izquierdo, M., González-Badillo, J. J., Häkkinen, K., Ibanez, J., Kraemer, W. J., Altadill, A., ... & Gorostiaga, E. (2006). Effect of loading on unintentional lifting velocity declines during single sets of repetitions to failure during upper and lower extremity muscle actions. International journal of sports medicine, 27(09), 718-724. DOI: 10.1055/s-2005-872825 

Jandačka, D., & Beremlijski, P. (2011). Determination of strength exercise intensities based on the load-power-velocity relationship. Journal of Human Kinetics, 28, 33. https://dx.doi.org/10.2478%2Fv10078-011-0020-2 

Jidovtseff, B., Harris, N. K., Crielaard, J. M., & Cronin, J. B. (2011). Using the load-velocity relationship for 1RM prediction. The Journal of Strength & Conditioning Research, 25(1), 267-270. doi: 10.1519/JSC.0b013e3181b62c5f

Jovanović, M., & Flanagan, E. P. (2014). Researched applications of velocity based strength training. J Aust Strength Cond, 22(2), 58-69. [www]

Lake, J., Naworynsky, D., Duncan, F., & Jackson, M. (2017). Comparison of different minimal velocity thresholds to establish deadlift one repetition maximum. Sports, 5(3), 70. https://doi.org/10.3390/sports5030070 

Mann, J. B., Ivey, P. A., & Sayers, S. P. (2015). Velocity-based training in football. Strength & Conditioning Journal, 37(6), 52-57. doi: 10.1519/SSC.0000000000000177 

Martínez-Cava, A., Morán-Navarro, R., Sánchez-Medina, L., González-Badillo, J. J., & Pallarés, J. G. (2019). Velocity-and power-load relationships in the half, parallel and full back squat. Journal of sports sciences, 37(10), 1088-1096. https://doi.org/10.1080/02640414.2018.1544187 

McBurnie, A. J., Allen, K. P., Garry, M., Martin, M., Jones, P. A., Comfort, P., & McMahon, J. J. (2019). The Benefits and Limitations of Predicting One Repetition Maximum Using the Load-Velocity Relationship. Strength & Conditioning Journal, 41(6), 28-40. doi: 10.1519/SSC.0000000000000496 

McGrath, G. A., Flanagan, E. P., O’Donovan, P., Collins, D. J., & Kenny, I. C. (2018). Velocity based training: validity of monitoring devices to assess mean concentric velocity in the bench press exercise. J. Austr. Strength Cond, 26, 23-30. 

Muñoz-López, M., Marchante, D., Cano-Ruiz, M. A., Chicharro, J. L., & Balsalobre-Fernández, C. (2017). Load-, force-, and power-velocity relationships in the prone pull-up exercise. International Journal of Sports Physiology and Performance, 12(9), 1249-1255. https://doi.org/10.1123/ijspp.2016-0657  

Nagata, A., Doma, K., Yamashita, D., Hasegawa, H., & Mori, S. (2018). The Effect of Augmented Feedback Type and Frequency on Velocity-Based Training-Induced Adaptation and Retention. Journal of strength and conditioning research. doi: 10.1519/JSC.0000000000002514  

Image from: Suchomel, T. J., Comfort, P., & Lake, J. P. (2017). Enhancing the force-velocity profile of athletes using weightlifting derivatives. Strength & Conditioning Journal, 39(1), 10-20. doi: 10.1519/SSC.0000000000000275

Ormsbee, M. J., Carzoli, J. P., Klemp, A., Allman, B. R., Zourdos, M. C., Kim, J. S., & Panton, L. B. (2019). Efficacy of the repetitions in reserve-based rating of perceived exertion for the bench press in experienced and novice benchers. The Journal of Strength & Conditioning Research, 33(2), 337-345. doi: 10.1519/JSC.0000000000001901 

Pareja‐Blanco, F., Rodríguez‐Rosell, D., Sánchez‐Medina, L., Sanchis‐Moysi, J., Dorado, C., Mora‐Custodio, R., ... & González‐Badillo, J. J. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian journal of medicine & science in sports, 27(7), 724-735. https://doi.org/10.1111/sms.12678 

Pareja-Blanco, F., Rodríguez-Rosell, D., Sánchez-Medina, L., Gorostiaga, E. M., & González-Badillo, J. J. (2014). Effect of movement velocity during resistance training on neuromuscular performance. International journal of sports medicine, 35(11), 916-924. https://doi.org/10.1055/s-0033-1363985 

Pérez-Castilla, A., García-Ramos, A., Padial, P., Morales-Artacho, A. J., & Feriche, B. (2019). Load-Velocity Relationship in Variations of the Half-Squat Exercise: Influence of Execution Technique. The Journal of Strength & Conditioning Research. DOI: 10.1519/jsc.0000000000002072  

Ramos, A. G. (2023). Resistance training intensity prescription methods based on lifting velocity monitoring. International Journal of Sports Medicine.  https://doi.org/10.1055/a-2158-3848  

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. The Journal of Strength & Conditioning Research, 25(1), 87-93. doi: 10.1519/JSC.0b013e3181fee634

Ruf, L., Chéry, C., & Taylor, K. L. (2018). Validity and reliability of the load-velocity relationship to predict the one-repetition maximum in deadlift. The Journal of Strength & Conditioning Research, 32(3), 681-689. doi: 10.1519/JSC.0000000000002369 

Sanchez-Medina, L., Perez, C. E., & Gonzalez-Badillo, J. J. (2010). Importance of the propulsive phase in strength assessment. International journal of sports medicine, 31(02), 123-129. DOI: 10.1055/s-0029-1242815  

Sanchez-Medina, L., & González-Badillo, J. J. (2011). Velocity loss as an indicator of neuromuscular fatigue during resistance training. Medicine & Science in Sports & Exercise, 43(9), 1725-1734. doi: 10.1249/MSS.0b013e318213f880 

Sánchez-Medina, L., González-Badillo, J. J., Perez, C. E., & Pallarés, J. G. (2014). Velocity-and power-load relationships of the bench pull vs. bench press exercises. International journal of sports medicine, 35(03), 209-216. https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0033-1351252

Sánchez-Medina, L., Pallarés, J. G., Pérez, C. E., Morán-Navarro, R., & González-Badillo, J. J. (2017). Estimation of relative load from bar velocity in the full back squat exercise. Sports Medicine International Open, 1(02), E80-E88. https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0043-102933

Scott, B. R., Duthie, G. M., Thornton, H. R., & Dascombe, B. J. (2016). Training monitoring for resistance exercise: theory and applications. Sports Medicine, 46(5), 687-698. https://doi.org/10.1007/s40279-015-0454-0 

Image from Scott, B. R., Duthie, G. M., Thornton, H. R., & Dascombe, B. J. (2016). Training monitoring for resistance exercise: theory and applications. Sports Medicine, 46(5), 687-698. https://doi.org/10.1007/s40279-015-0454-0 

Stahl, C. A., Lindsay, K. G., Mann, J. B., Hunt, M., & Dawes, J. J. (2020). A comparison of lower body power characteristics between collegiate athletes from different competition levels. International Journal of Exercise Science, 13(6), 470. https://www.ncbi.nlm.nih.gov/pubmed/32509133 

Suchomel, T. J., Comfort, P., & Lake, J. P. (2017). Enhancing the force-velocity profile of athletes using weightlifting derivatives. Strength & Conditioning Journal, 39(1), 10-20. doi: 10.1519/SSC.0000000000000275 

Thompson, S. W., Rogerson, D., Dorrell, H. F., Ruddock, A., & Barnes, A. (2020). The Reliability and Validity of Current Technologies for Measuring Barbell Velocity in the Free-Weight Back Squat and Power Clean. Sports, 8(7), 94. https://doi.org/10.3390/sports8070094 

Thompson, S. W., Olusoga, P., Rogerson, D., Ruddock, A., & Barnes, A. (2022). “Is it a slow day or a go day?”: The perceptions and applications of velocity-based training within elite strength and conditioning. International Journal of Sports Science & Coaching, 17479541221099641. https://doi.org/10.1177%2F17479541221099641 

Torrejón, A., Balsalobre-Fernández, C., Haff, G. G., & García-Ramos, A. (2019). The load-velocity profile differs more between men and women than between individuals with different strength levels. Sports biomechanics, 18(3), 245-255. https://doi.org/10.1080/14763141.2018.1433872 

Turner, A. N., Comfort, P., McMahon, J., Bishop, C., Chavda, S., Read, P., ... & Lake, J. (2020). Developing powerful athletes, part 1: Mechanical underpinnings. Strength & Conditioning Journal, 42(3), 30-39. https://doi.org/10.1519/ssc.0000000000000543  [NSCA website]

Turner, A. N., Comfort, P., McMahon, J., Bishop, C., Chavda, S., Read, P., ... & Lake, J. (2021). Developing powerful athletes part 2: practical applications. Strength & Conditioning Journal, 43(1), 23-31. https://doi.org/10.1519/ssc.0000000000000544 [NSCA website]

Varela-Olalla, D., del Campo-Vecino, J., Leyton-Román, M., Pérez-Castilla, A., & Balsalobre-Fernández, C. (2019). Rating of perceived exertion and velocity loss as variables for controlling the level of effort in the bench press exercise. Sports biomechanics, 1-15. https://doi.org/10.1080/14763141.2018.1433872 

Weakley, J. J., Wilson, K. M., Till, K., Read, D. B., Darrall-Jones, J., Roe, G. A., ... & Jones, B. (2019). Visual Feedback Attenuates Mean Concentric Barbell Velocity Loss and Improves Motivation, Competitiveness, and Perceived Workload in Male Adolescent Athletes. The Journal of Strength & Conditioning Research, 33(9), 2420-2425. doi: 10.1519/JSC.0000000000002133 

Weakley, J., McLaren, S., Ramirez-Lopez, C., García-Ramos, A., Dalton-Barron, N., Banyard, H., ... & Jones, B. (2020). Application of velocity loss thresholds during free-weight resistance training: Responses and reproducibility of perceptual, metabolic, and neuromuscular outcomes. Journal of Sports Sciences, 38(5), 477-485. https://doi.org/10.1080/02640414.2019.1706831 

Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2021). Velocity-based training: From theory to application. Strength & Conditioning Journal, 43(2), 31-49.  doi: 10.1519/SSC.0000000000000560 

Weakley, J., Morrison, M., García-Ramos, A., Johnston, R., James, L., & Cole, M. H. (2021). The validity and reliability of commercially available resistance training monitoring devices: a systematic review. Sports medicine, 51, 443-502. 

Further Resources

McDonald, R. (2018) An Applied Approach to using the Force-Velocity Curve in Beach Volleyball https://www.trainwithpush.com/blog/an-applied-approach-to-using-the-force-velocity-curve-in-beach-volleyball 

McGuigan, M. (2019). Testing and Evaluation of Strength and Power. Routledge. (p46-49)

Walker, O. (2018) Velocity-Based Training https://www.scienceforsport.com/velocity-based-training/ 

A series of articles reflecting on a roundtable conversation held online in 2015 - https://complementarytraining.net/recent-articles-on-velocity-based-training/ 

A free VBT mini-course - https://www.outputsports.com/events/vbt-mini-course-with-chris-tombs