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Questions and answers about sports

How does my Back Squat velocity profile relate to the traditional velocity zones?

3 min read

Asked by: Alyssa Wright

Why is velocity based training important?

Velocity Based Training allows coaches and athletes to determine the speed of movement in real time and adjust the weight or exercise accordingly. More and more research is published every day regarding the importance of velocity measures and its correlation with athletes readiness, strength, fatigue and recovery.

How do you implement velocity based training?


It's really simple all you have to do is take a number and have your athletes compete on it so instead of just chasing weight on the bar. They're now also chasing velocity.

What is velocity in resistance training?

Peak concentric velocity – this is simply the peak speed during the concentric phase of the exercise and is usually calculated every 5-milliseconds. This metric is used for ballistic/power-based exercises such as the power clean, snatch, bench press throw and the jump squat.

Is velocity based training effective?

Authors concluded that resistance training and velocity monitoring can be effective in enhancing sport specific performance together with endurance and power training in elite athletes.

Does velocity based training work?

It’s called Velocity-Based Training or VBT. It’s an approach in which you track an athlete’s performance based on bar speed rather than weight.



Velocity-Based Training: Jump Higher, Run Faster, Get Stronger, But Lift Lighter.

Squat Bench Press
Gorilla 0.7 – 0.9 m/s 0.55 – 0.75 m/s
Kangaroo 0.8 – 1.0 m/s 0.65 – 0.85 m/s


How do you determine velocity?

Velocity (v) is a vector quantity that measures displacement (or change in position, Δs) over the change in time (Δt), represented by the equation v = Δs/Δt. Speed (or rate, r) is a scalar quantity that measures the distance traveled (d) over the change in time (Δt), represented by the equation r = d/Δt.

What is high velocity training?

High velocity exercise results in specific high velocity adaptations and should be employed when attempting to increase high speed movements. Sports that require athletes to sprint faster or jump higher may benefit from assisted training that mimics sport specific movement speeds.

What is force-velocity profiling?

Summary. Force-velocity profiling is a simple and inexpensive way to assess an athlete’s force and velocity production capabilities during ballistic tasks such as jumping and sprinting.

What is minimum velocity threshold?

The minimum velocity threshold (MVT) is the slowest velocity at which a repetition can be completed for a given exercise. This value is therefore synonymous with the 1 repetition maximum, a common test and indication of an athletes strength levels and progress in the gym.

What is accelerative strength?

Accelerative Strength is the zone that most coaches choose to spend the most time in for getting strong. The idea is pushing a heavy weight as fast as possible. This normally occurs around 80%, which is where Prilepin told us is the most sustainable percentage to gain strength.

What is a Tendo unit?

It’s the Tendo velocity measuring device. It measures the speed of a lift in meters per second or the actual wattage produced by an athlete. For sprinting you can determine the quickness of the athlete.

What is the meaning of velocity in science?

Velocity defines the direction of the movement of the body or the object. Speed is primarily a scalar quantity. Velocity is essentially a vector quantity. It is the rate of change of distance. It is the rate of change of displacement.

What is accelerative strength?

Accelerative Strength is the zone that most coaches choose to spend the most time in for getting strong. The idea is pushing a heavy weight as fast as possible. This normally occurs around 80%, which is where Prilepin told us is the most sustainable percentage to gain strength.

What is force-velocity profiling?

Summary. Force-velocity profiling is a simple and inexpensive way to assess an athlete’s force and velocity production capabilities during ballistic tasks such as jumping and sprinting.

What is a Tendo unit?

It’s the Tendo velocity measuring device. It measures the speed of a lift in meters per second or the actual wattage produced by an athlete. For sprinting you can determine the quickness of the athlete.

How much does a Tendo unit cost?

$1600

Well, there’s the Tendo Unit, which is the gold-standard, but retails for $1600.